 Ossie-Sharon 8 years ago | Hi, Theresa. For each 1/4 of the recipes (the suggested serving), the following would be the exchanges:
1. Broccoli: 1/2 carb + 1 protein + 1 vegetable
2. Cauliflower: 1/2 carb + 2/3 protein + 1 vegetable
3. Zucchini: 1/2 carb + 2/3 protein + 1 vegetable
4. Sweet potato: 1 carb + 1/2 protein |
 theresamesser 8 years ago | still have not heard anything back on the tots recipes. I really only care about broccoli and cauliflower recipes |
| theresamesser 8 years ago | here are 4 recipes
Broccoli Tots
Prep Time: 10 MinutesCook Time: 20 MinutesServings: 4
Ingredients
¼ cup onion, diced
⅓ cup breadcrumbs
⅓ cup Parmesan cheese
3 Tbsp parsley, chopped
1 large egg
Salt and pepper
2–3 cups broccoli florets, cooked
Let’s get Cooking…
Preheat oven to 400°F.
Microwave broccoli for 3 minutes, drain and pulse in a food processor.
In a medium bowl, combine all ingredients.
Shape into tots; place on parchment-lined baking sheet. Bake for 20 minutes; turn halfway. Serve with your favorite dipping sauce.
Cauliflower Tots
Prep Time: 10 MinutesCook Time: 20 MinutesServings: 4
Ingredients
¼ cup onion, diced
⅓ cup breadcrumbs
⅓ cup Parmesan cheese
3 Tbsp parsley, chopped
1 large egg
Salt and pepper
2–3 cups cauliflowers florets, cooked
Let’s get Cooking…
Preheat oven to 400°F.
Microwave cauliflower for 3 minutes, drain and blend in a food processor.
In a medium bowl, combine all ingredients.
Shape into tots; place on parchment-lined baking sheet. Bake for 20 minutes; turn halfway. Serve with your favorite dipping sauce.
Zucchini Tots
Prep Time: 10 MinutesCook Time: 20 MinutesServings: 4
Ingredients
¼ cup onion, diced
⅓ cup breadcrumbs
⅓ cup Parmesan cheese
3 Tbsp parsley, chopped
1 large egg
Salt and pepper
2 medium zucchini
Let’s get Cooking…
Preheat oven to 400°F.
Grate zucchini, squeeze out excess water.
In a medium bowl, combine all ingredients.
Shape into tots; place on parchment-lined baking sheet. Bake for 20 minutes; turn halfway. Serve with your favorite dipping sauce.
Sweet Potato Tots
Prep Time: 10 MinutesCook Time: 4 MinutesServings: 20
Ingredients
¼ cup onion, diced
⅓ cup breadcrumbs
⅓ cup Parmesan cheese
3 Tbsp parsley, chopped
1 large egg
Salt and pepper
1 medium sweet potato
Let’s get Cooking…
Preheat oven to 400°F.
Grate sweet potato, squeeze out excess water.
In a medium bowl, combine all ingredients.
Shape into tots; place on parchment-lined baking sheet. Bake for 20 minutes; turn halfway. Serve with your favorite dipping sauce. |
| Ossie-Sharon 8 years ago | Hi, Theresa. It does indeed look delicious! According to our portion sizes here, this recipe would yield 8 servings, each providing the following exchange: 2 carbs + 3 proteins + 1 veg.
Note that we don’t really encourage white rice in this program. If you can find a brown or wild rice (optimally low-arsenic, if available), that would be best. Also, be sure to you olive or canola oil rather than “vegetable.” |
| theresamesser 8 years ago | YieldServes 4
Active Time22 minutes
Total Time22 minutes
Ingredients
1 1/2 cups quick-cooking white rice
1 3/4 teaspoons kosher salt, divided, plus more
8 cups broccoli florets
1/4 cup plus 2 tablespoons cornstarch
1/2 teaspoon freshly ground black pepper
2 pounds boneless skinless chicken thighs, breasts, or a mix, patted dry, cut into 1″ chunks
6 tablespoons vegetable oil, divided
1/4 cup plus 1 tablespoon honey
1/4 cup low-sodium soy sauce
3 tablespoons rice wine vinegar
1 tablespoon Sriracha
1 large clove garlic, finely grated
1 teaspoon finely grated ginger
1 1/2 teaspoons toasted sesame oil
2 tablespoons toasted sesame seeds, divided
2 scallions, thinly sliced Preparation
Cook rice with a pinch of salt according to package directions.
Set a steamer basket in a medium pot filled with 1″ water, cover pot, and bring water to a boil. Steam broccoli, covered, until crisp-tender, 5–6 minutes. Drain and set aside.
Meanwhile, whisk cornstarch, pepper, and 1 1/2 tsp. salt in a large bowl. Add chicken and toss to coat.
Heat 3 Tbsp. vegetable oil in a large skillet over high. Add half of the chicken and cook, turning occasionally, until chicken is cooked through and a light brown crust forms, about 5 minutes. Transfer chicken to a plate. Heat remaining 3 Tbsp. vegetable oil; cook remaining chicken and transfer to plate.
Combine honey, soy sauce, vinegar, Sriracha, garlic, ginger, sesame oil, 1 Tbsp. sesame seeds, and remaining 1/4 tsp. salt in a medium bowl. Transfer sauce to skillet and cook 1 minute to reduce slightly. Return chicken to skillet, toss in sauce to coat, and cook until sauce is reduced and thickened, about 2 minutes. Fold in reserved broccoli, toss to coat, and remove from heat.
Divide chicken and broccoli among 4 plates and top with scallions and remaining 1 Tbsp. sesame seeds. Serve with rice on the side. |
