Portion Size: 8 fl oz Yield: 8
Ingredients: Carrots 1.5 lbs Canola Oil 2 TBSP Onion, Finely Diced 1-1/2 cup Celery, Diced ½ cup Garlic Cloves, Crushed ¾ tsp Ground Cumin ¾ tsp Low Sodium Vegetable Broth 5 cups Kosher Salt 1 tsp Ground Black Pepper ¼ tsp Lime Juice 1 TBSP Cilantro, Chopped 1 tsp
Preparation: 1. Peel and chop carrots. 2. Heat oil in stock pot, add carrots, onions, celery, garlic, and cumin and sauté until caramelization begins. 3. Add vegetable broth to pot and bring to a simmer. 4. Add salt and pepper. Simmer for ~60 minutes until carrots are tender. 5. Puree soup with blender. 6. Stir in lime juice and cilantro.
Nutrition Information Per Serving: Calories Protein Carbs(g) Fiber (g) Sugar (g) Total Fat Sat Fat Sodium (g) (g) (g) (mg) 80 2 13 3 5.5 3.5 0 390
FLIK Hospitality FLIK-USA.com/blog @FLIKHospitality Group Roasted Beets and Carrots, Lemon Mint Dressing Portion Size: ½ cup Yield: 8 Ingredients: Lemon Juice, Fresh 3 TBSP Light Brown Sugar 2 TBSP Ground Cumin 1 tsp Garlic Cloves, Peeled 2 cloves Mint Leaves, Fresh ¼ cup Canola Oil 2 TBSP Carrots 12 oz Canola Oil 3 tsp Beets, Fresh 1.25 lb Cooking Spray as needed Scallions, Sliced ¼ cup
Preparation: 1. Preheat oven to 325°F. 2. Combine lemon juice, brown sugar, cumin, garlic, mint, and oil (2 TBSP) in a bowl. Use an immersion blender, or blender, to blend until emulsified (20-30 seconds). 3. Peel and coarsely chop carrots. Toss carrots with canola oil (3 tsp). Place on a baking sheet in a single layer and roast for 35-45 minutes, or until tender when pierced with a fork. Remove and chill carrots. 4. Clean and remove stems from the beets. Place on a baking sheet in a single layer and spray with cooking spray. 5. Roast beets for 50 minutes, or until tender when pierced with a fork. Remove and chill beets. 6. Remove skins from beets, then dice into pieces (same size as roasted carrots). 7. Toss beets and carrots with dressing and scallions.
Chef Note: Wear gloves and an apron when peeling beets, and peel over plastic wrap or a towel for easy clean-up.
Nutrition Information Per Serving: Calories Protein Carbs(g) Fiber (g) Sugar (g) Total Fat Sat Fat Sodium (g) (g) (g) (mg) 90 1 10 2 6.5 5 0.5 65
FLIK Hospitality FLIK-USA.com/blog @FLIKHospitality Group Broiled Tomatoes, Queso, Fresh Herbs
Portion Size: 2 tomato halves Yield: 12
Ingredients: Tomatoes, Fresh 12 each Cooking Spray as needed Canola Oil 1 TBSP Garlic Cloves, Chopped 6 each Kosher Salt ¼ tsp Ground Cumin ¾ tsp Cayenne Pepper ¼ tsp Scallions, Bunch, Finely Diced 1 each Cilantro, Fresh, Minced 3 TBSP Basil, Fresh, Minced 3 TBSP Plain Breadcrumbs ¾ cup Mexican Cheese 4 oz
Preparation: 1. Preheat oven to 450°F. 2. Remove core from tomatoes. Then, cut tomatoes in half and place, cut side up, on a lightly sprayed baking sheet. 3. In a skillet over medium-low heat, add oil, garlic, salt, cumin, cayenne pepper, scallion, cilantro, and basil. Cook until fragrant. 4. In a mixing bowl, combine breadcrumbs and herb-mixture. 5. Top each tomato half evenly with breadcrumb mixture and cheese. 6. Cook in oven for ~8 minutes, until well-browned and heated through.
Chef Note: Instead of pre-made breadcrumbs, break apart day-old bread into small pieces. Pulse in food processor until breadcrumb consistency.
Nutrition Information Per Serving: Calories Protein Carbs(g) Fiber (g) Sugar (g) Total Fat Sat Fat Sodium (g) (g) (g) (mg) 100 4 11 2 4 5 2 200
FLIK Hospitality FLIK-USA.com/blog @FLIKHospitality Group Thai Turmeric Coconut Braised Chicken Meatballs Portion Size: 4 meatballs, ½ cup broth Yield: 4
Ingredients: Ground Chicken 1 lb Egg 1 each Panko Breadcrumbs 1/3 cup Ginger Root, Minced 3 TBSP Garlic Cloves, Minced 3 tsp Kosher Salt 1/4 tsp Low Sodium Chicken Broth 2 cups Lime Juice, Fresh 1-1/2 tsp Lime Zest ½ tsp Coconut Milk 2 TBSP Turmeric, Ground ½ tsp Granulated Sugar ½ tsp Thai Red Chili Pepper, Sliced ¾ tsp Thai Basil, Chopped 1 TBSP
Preparation: 1. In a bowl, mix ground chicken, egg, breadcrumbs, 1 TBSP ginger, 1-1/2 tsp garlic, and salt until evenly distributed. 2. Divide into 1 TBSP portions (~1-1.5 oz raw weight each) and roll into round meatballs. 3. In a shallow pot, combine chicken broth, lime juice, lime zest, coconut milk, remaining ginger, remaining garlic, turmeric, and sugar. Simmer for 10 minutes. 4. Carefully add meatballs into simmering broth, leaving space in between each meatball. Gently simmer until meatballs are cooked through and tender, ~30- 45 minutes. 5. Stir in Thai chilis and Thai basil before serving.
RD Note: Serve over brown rice and with steamed spinach or roasted broccoli.
Nutrition Information Per Serving: Calories Protein Carbs(g) Fiber (g) Sugar (g) Total Fat Sat Fat Sodium (g) (g) (g) (mg) 210 22 5 0 1 12 4.5 450
FLIK Hospitality FLIK-USA.com/blog @FLIKHospitality Group Whole Wheat Zucchini Brownies
Portion Size: 1 each Yield: 24
Ingredients: Canola Oil 2/3 cup Eggs 2 each Honey 2/3 cup Pure Vanilla Extract 1 tsp Whole Wheat Flour 2-1/4 cup Baking Cocoa ½ cup Kosher Salt ½ tsp Baking Powder 2 tsp Ground Cinnamon ½ tsp Zucchini, Grated 1 lb Dark Chocolate Chips 7-1/2 oz Cooking Spray as needed
Preparation: 1. Preheat oven to 350°F. 2. In a bowl, stir to combine oil, eggs, honey, and vanilla. 3. In a separate bowl, mix together whole wheat flour, cocoa, salt, baking powder, and cinnamon. 4. Create a well in the center of the dry ingredients. Pour wet ingredients into well. Stir until combined. Fold in zucchini and chocolate chips. 5. Spray sheet tray with cooking spray. Pour batter into pan and spread evenly. 6. Bake for 15-25 minutes, or until cooked through. Allow to cool.
Nutrition Information Per Serving: Calories Protein Carbs(g) Fiber (g) Sugar (g) Total Fat Sat Fat Sodium (g) (g) (g) (mg) 180 3 23 3 12.5 10 2.5 90
FLIK Hospitality FLIK-USA.com/blog @FLIKHospitality Group