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PHASE 1 CDED RECIPES

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Lettuce Wraps

A plate full of chicken in lettuce wraps on a wood table. CDED Recipe Phase 1.

Lettuce wraps offer a flavorful and low-carb meal option. In a pan, heat oil and cook ground chicken until browned. Stir in grated carrots, onion, and garlic until the vegetables become tender. Add a spice mixture of salt, paprika, turmeric, and sugar, coating the chicken and veggies. Serve the hot chicken mixture in butter lettuce cups, creating a tasty and satisfying dish.

Ingredients

  • 1 Tbsp oil
  • 1 ½ lbs ground chicken
  • 3 carrots, peeled and grated
  • Onion and garlic, to taste
  • 2 pinches salt
  • ½ tsp paprika
  • ½ tsp turmeric
  • ½ tsp sugar
  • Butter lettuce cups

Instructions

  • Heat oil in a pan over medium-high heat.
  • Add the ground chicken to the pan and cook until browned.
  • Stir in the grated carrots, onion, and garlic. Cook until the veggies are tender.
  • In a small bowl, mix together the salt, paprika, turmeric, and sugar. Add this spice mixture to the pan, covering the chicken and veggies.
  • Serve the hot chicken mixture in butter lettuce cups as lettuce wraps.

Chicken Shawarma

Chicken shawarma wrapped in a rice flour wrap on a cutting board. CDED Recipe Phase 1.

Indulge in the bold flavors of chicken shawarma with this recipe. Marinate chicken in a mixture of lemon juice, olive oil, minced garlic, salt, cardamom, paprika, cumin, crushed red pepper, and cinnamon. After marinating, cook the chicken in the oven until it reaches an internal temperature of 165°F (74°C). Rest and slice the cooked chicken to serve with your choice of sides, such as rice, rice flour pita, potatoes, salad, or others.

Ingredients

  • 2lbs boneless skinless chicken breasts
  • ¼ cup lemon juice
  • 2-3 Tbsp olive oil
  • 5 garlic cloves, minced
  • 2 tsp salt
  • 1 tsp cardamom
  • 1 tsp paprika
  • 1 tsp cumin
  • 1/3 tsp crushed red pepper (optional)
  • 1/3 tsp cinnamon

Instructions

  • Mix the chicken with lemon juice, olive oil, minced garlic, salt, cardamom, paprika, cumin, crushed red pepper, and cinnamon. Coat the chicken well.
  • Marinate the mixture for at least one hour, or overnight for more flavor.
  • Preheat the oven to 400°F.
  • Pack the marinated chicken into a loaf pan.
  • Cook the chicken in the preheated oven for about 35 minutes or until the internal temperature reaches 165°F.
  • Remove the chicken from the oven and let it rest for 10 minutes.
  • Empty the pan onto a cutting board and slice the cooked chicken thinly. Serve it with rice, rice flour pita, potatoes, salad, or other sides.

Potato Chips

A wood bowl and a black bowl filled with crispy potato chips on cutting board. Phase 1 CDED Recipe.

Ingredients

  • 2 potatoes, peeled and thinly sliced (a mandolin is a great tool here!)
  • Oil
  • Salt and pepper
  • Optional: garlic, paprika

Instructions

  • Place the potato slices in a bowl of water and soak for 30 minutes to remove excess starch.
  • If using the oven, preheat to 400°F and line a large baking sheet with parchment paper. Alternatively, you can microwave the potato slices on parchment paper on a microwave-safe plate. If using this method, instructions on timing will follow.
  • Pat the soaked potato slices dry with paper towels.
  • Lay the potato slices on the parchment-lined baking sheet.
  • Lightly brush the potato slices with oil using a pastry brush.
  • Season the potato slices with salt, pepper, and any optional spices (garlic, paprika).
  • Bake the potato slices for about 10 minutes in the preheated oven. If using the microwave, start with 5 minutes. They should be lightly browned. If needed, continue microwaving in 30-second intervals until they are golden brown.
  • Enjoy your homemade potato chips!

French Fries

A plate filled with crispy, golden brown french fries with a side of ketchup. CDED Phase 1 Recipe.

Create perfectly crispy French fries with this recipe. Cut potatoes into matchsticks and soak them to remove excess starch. Toss with oil, rice flour, salt, and pepper, and then bake them in the oven or microwave until they're golden brown. Serve these crispy fries with your favorite dipping sauce for a satisfying snack or side dish.

Ingredients

  • 1 large russet potato
  • 1 Tbsp oil
  • ½ Tbsp rice flour
  • 2 tsp salt
  • 1/8 tsp pepper

Instructions

  • Wash and peel the potato, then cut it into ¼ inch matchsticks.
  • Bring 3 inches of water in a large pot to a boil, remove from heat, and soak the cut potatoes in the hot water for 30 minutes. You can skip this step, but this helps remove excess starch for crispier fries.
  • Drain the soaked potatoes and lay them out on paper towels, patting them dry.
  • Preheat your air fryer to 375°F.
  • In a bowl, toss the potato matchsticks with oil, rice flour, salt, and pepper.
  • Place the seasoned potato matchsticks in the air fryer basket in a single layer.
  • Cook the fries for 15-20 minutes, shaking the basket halfway through.
  • Your crispy French fries are ready to be enjoyed!

Potato Wedges

Top view of a bowl of crispy potato wedges, near bowls of salt and spices. CDED Phase 1 Recipe.

Enjoy potato wedges with this straightforward recipe. Peel, wash, and cut potatoes into thick wedges. Boil them briefly, toss with oil, salt, and spices, and then bake them in the oven or microwave until they're tender and crispy. Customize the flavors with your preferred spices for a tasty and comforting dish.

Ingredients

  • 5-6 small potatoes or 3-4 large potatoes
  • ½ tsp salt
  • ½ tsp paprika
  • ½ tsp garlic powder
  • ½ tsp ground coriander
  • 3 Tbsp oil

Instructions

  • Peel, wash, and cut the potatoes into thick wedges.
  • Boil the cut potatoes in salted water for 5-7 minutes.
  • Drain the boiled potatoes and transfer them to a bowl.
  • Preheat your air fryer to 375°F.
  • Toss the boiled potato wedges with salt, paprika, garlic powder, ground coriander, and oil until they are evenly coated.
  • Place the coated potato wedges in the air fryer basket in a single layer.
  • Cook the potato wedges for 15 minutes, shaking the basket halfway through.
  • Feel free to experiment with different spices like turmeric, curry powder, or parsley flakes for extra flavor.
  • Your delicious potato wedges are ready to be enjoyed!

Baked Potato Topped with Pesto, Avocado, or Chicken Spread

Three baked potatoes. CDED Phase 1 Recipe.

Elevate the classic baked potato by topping it with your choice of pesto, avocado, or chicken spread. Bake a potato until it's tender, cut a slit in the top, and add your desired topping. Create a customizable and flavorful baked potato that suits your taste.

Instructions

  • Bake a potato until it's cooked through and tender. I use the microwave! Poke holes in each side with a fork three times and microwave for 3 minutes, flip and do another 3 minutes. Poke with a fork to feel if it’s been cooked through. If needed, add more time.
  • Cut a slit in the top of the baked potato.
  • Top the baked potato with your choice of pesto, avocado, or chicken spread.
  • Enjoy your customizable and flavorful baked potato!

Paprika Baked Potatoes

Seasoned baked potato quarters in a baking dish. CDED Recipe Phase 1.

These paprika baked potatoes are a flavorful side dish. Cut potatoes in half, make slits on top, and rub with a mixture of oil, paprika, and salt. Bake until tender and golden brown for a tasty and visually appealing accompaniment.

Ingredients

  • 6 potatoes, peeled
  • ¼ cup oil
  • ½ tsp paprika
  • Salt

Instructions

  • Preheat the oven to 400°F and line a baking sheet with parchment paper.
  • Cut the potatoes in half lengthwise and make 5-6 slits on the top of each potato half.
  • In a small bowl, stir together the oil, paprika, and a pinch of salt.
  • Use a pastry brush to rub both sides of the potato halves with the oil mixture.
  • Place the potato halves cut side-down on the parchment-lined baking sheet.
  • Bake the potatoes for about 25 minutes or until they are tender.
  • Enjoy your flavorful paprika baked potatoes!

SMASHED POTATOES

Crispy smashed potatoes on a baking sheet with garnish. Phase 1 CDED Recipe.

Prepare crispy and flavorful smashed potatoes with this recipe. Boil small or medium potatoes, then drain and let them sit. Smash them gently, drizzle with oil, and season with salt and pepper. Bake until they're crispy and golden brown, and enjoy these delightful smashed potatoes.

Ingredients

  • 12-15 small potatoes or 6-8 medium potatoes
  • 1 Tbsp salt
  • 3 Tbsp oil
  • ¾ tsp salt
  • ¼ tsp pepper

Instructions

  • Add the small or medium potatoes to boiling water with 1 Tbsp of salt and boil until they are soft, approximately 20-30 minutes.
  • Preheat your oven to 400°F.
  • Drain the boiled potatoes and let them sit for about 5 minutes and then place the boiled potatoes on a baking sheet.
  • Use a cup or potato masher to gently smash the potatoes (you want them thin, but still in one piece).
  • Let the smashed potatoes sit for another 5 minutes and then drizzle the smashed potatoes with oil and sprinkle with salt and pepper.
  • Bake the smashed potatoes for 45-55 minutes until they are deep golden and crispy.
  • Enjoy your crispy and flavorful smashed potatoes!

Mexican Rice

A large bowl of Mexican rice with serving spoon, cilantro out of focus in background. CDED Phase 1.

Whip up a delicious side of Mexican rice with this recipe. Sauté rice, onions, and garlic in oil until the rice is lightly browned. Add chicken broth, tomato sauce, salt, cumin, and pepper. Simmer until the liquid is absorbed and the rice is cooked, then fluff it with a fork before serving. This aromatic and flavorful rice pairs wonderfully with a variety of Mexican dishes or just as a snack!

Ingredients

  • 2 Tbsp Oil
  • 1 ½ cups Rice
  • 3 slices of onion, chopped (optional)
  • 1-2 cloves garlic, chopped (optional)
  • 1 ½ cups Chicken broth
  • ¾ cup water mixed with ½ cup homemade tomato sauce 
  • Salt
  • Cumin
  • Pepper

Instructions

  • Heat oil in a pot over medium heat.
  • Add rice, onions, and garlic to the pot.
  • Stir the mixture often until the rice is opaque and lightly browned (you can cook longer here than you think – this makes the rice fluffier).
  • Add chicken broth and tomato sauce to the pot.
  • Season with salt, cumin, and pepper to taste.
  • Bring the mixture to a boil, then reduce the heat to simmer.
  • Cover the pot and let the rice cook for 18-20 minutes, or until the liquid is absorbed and the rice is cooked.
  • Fluff the rice with a fork before serving.

Salsa

Top view of homemade salsa. CDED Recipe Phase 1.

Elevate your meals with homemade salsa. Blend together cherry tomatoes, onion, cilantro, and a pinch of salt until you achieve your desired salsa consistency. Adjust the seasoning to taste, and serve this fresh and vibrant salsa with your favorite dishes.

Ingredients

  • 10 cherry tomatoes
  • 2 slices of onion
  • 3-4 springs of cilantro
  • ¼ tsp salt

Instructions

  • In a blender, combine cherry tomatoes, onion, cilantro, and a pinch of salt.
  • Blend the mixture until you achieve the desired salsa consistency.
  • Taste and adjust the seasoning if needed.
  • Transfer the salsa to a serving bowl and enjoy with your favorite dishes.

Carrot Fritters

Carrot fritters on a plate with a fork. CDED Phase 1 Recipe.

These crispy carrot fritters are a tasty snack or side dish. Boil carrot sticks until they're slightly tender, dip them in a batter made of rice flour and sparkling water, and air fry them until they're golden and crispy.

Ingredients

  • 3-4 carrots, cut into sticks
  • 2/3 cup rice flour
  • 1 cup sparkling water
  • Pinch of salt

Instructions

  • Boil the carrot sticks for a few minutes until slightly tender.
  • In a bowl, create a batter by mixing rice flour, sparkling water, and a pinch of salt.
  • Dip the boiled carrot sticks into the batter, ensuring they are coated evenly.
  • Cook the coated carrot sticks in an air fryer until they are crispy and golden.

Air Fryer Spiced Carrot

Air fried carrots on a beige textured serving dish with garnish. CDED Recipe Phase 1.

Spiced carrots make for a flavorful side dish. Toss carrot pieces with a mixture of oil, honey, salt, pepper, and mixed dried herbs, and air fry them until they're tender and slightly caramelized.

Ingredients

  • 1 lb carrots, cut into pieces
  • 1 Tbsp oil
  • 1 Tbsp honey
  • 1 tsp salt
  • ¼ tsp pepper
  • 1 tsp mixed dried herbs (e.g., paprika, garlic, onion powder)

Instructions

  • Toss the carrot pieces with oil until well coated.
  • Add honey, salt, pepper, and mixed dried herbs to the carrots and mix well.
  • Place the seasoned carrot pieces in the air fryer basket.
  • Air fry at 400°F for about 10 minutes, or until the carrots are tender and slightly caramelized.

Dressing

Three jars of varied homemade salad dressings with out-of-focus salad in back. CDED Phase 1 Recipe.

Elevate your salads with this homemade dressing. Blend together chopped tomato, garlic, olive oil, lemon juice, oregano, salt, and pepper until you achieve a smooth consistency. Adjust the seasoning to taste and serve this delicious dressing alongside your favorite salads.

Ingredients

  • 1 chopped tomato
  • 1 clove garlic
  • ¾ cup olive oil
  • ¼ cup lemon juice
  • 1 tsp oregano
  • ½ tsp salt
  • ¼ tsp pepper

Instructions

  • In a food processor or blender, pulse the chopped tomato and garlic until finely blended.
  • Add olive oil, lemon juice, oregano, salt, and pepper to the processor.
  • Blend thea mixture until smooth and no chunks remain.
  • Taste the dressing and adjust the seasoning if necessary.
  • Transfer the dressing to a jar or bottle for serving.

Horchata "Ice Cream"

Horchata-flavored banana nice cream in glasses garnished with cinnamon stick. CDED Phase 1 Recipe.

Savor the flavors of horchata in this unique "ice cream" recipe. In a blender, combine frozen banana slices with rice milk for creaminess. Add a touch of vanilla extract and a drizzle of honey for sweetness. To enhance the horchata essence, sprinkle a pinch of cinnamon into the blender. Blend until the mixture reaches the consistency of creamy ice cream. Taste and adjust the flavor by adding more honey or cinnamon, if desired. Serve the horchata "ice cream" in bowls for a refreshingly different frozen dessert experience.

Ingredients

  • 1 frozen banana, sliced
  • Rice milk
  • Vanilla extract
  • Honey
  • Cinnamon

Instructions

  • In a blender, combine the frozen banana slices, rice milk, a splash of vanilla extract, and a drizzle of honey.
  • Add a pinch of cinnamon to the blender.
  • Blend the mixture until it reaches a creamy ice cream consistency.
  • Taste and adjust the flavor by adding more honey or cinnamon if desired.
  • Serve the horchata "ice cream" in bowls and enjoy.


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