TLE

VEGETABLE
VEGETABLE
RECIPES
RT #3
INGREDIENTS
4 ounces chicken breast sliced 14 ounces young corn
1 piece Knorr Chicken Cube 1 cup water
1 1/2 cups broccoli florets 5 cloves garlic chopped
1 1/2 cups cauliflower florets 1 piece onion sliced
2 pieces carrot sliced crosswise 2 tablespoons soy sauce
12 pieces snow peas 2 tablespoons oyster sauce
2 cups cabbage chopped 1 tablespoon cornstarch diluted in
1 piece red bell pepper sliced ¾ cup water
1 piece green bell pepper sliced 3 tablespoons cooking oil
12 pieces quail eggs boiled Salt and ground black pepper
2 Knives
PROCEDURE
1. Heat oil on a pan. Saute onion until layers separate.
TOOLS, MATERIALS , & EQUIPMENT 2. Add garlic. Continue sautéing until the onion starts to
soften.
Clean plates (3)
Spoon (Wooden & Silver) (4) 3. Add chicken, stir fry until the outer part turns light
Measuring cups brown.
Decorative plate (3)
4. Pour soy sauce, oyster sauce, and water. Stir. Cover the
Pan
(Sponge, joy, gloves, apron, hairnet) pan and let the liquid boil.
5. Add Knorr Chicken Cube. Stir. Cover and cook using
medium heat until the sauce reduces to half.
HEALTH BENEFITS 6. Add the carrot. Cook for 3 minutes.
Chopsuey with chicken and broccoli is a nutritious dish that 7. Pour the cornstarch and water mixture. Stir.
offers numerous health benefits. It is rich in essential vitamins, 8. Add your corn, cauliflower, bell pepper, broccoli, snow
minerals, and antioxidants that boost immunity, support heart
peas, and cabbage. Toss. Cover and cook for 1 ½
health, and aid digestion. The fiber in vegetables like broccoli
promotes satiety and weight management, while lean chicken minutes.
provides protein for muscle growth. Additionally, the dish 9. Toss and season with ground black pepper and salt.
helps improve gut health and overall well-being. With its 10. Add boiled quail eggs.
balanced nutrients, chopsuey is a delicious and healthy meal
11. Transfer to a serving plate. Serve. Share and enjoy!
choice for a wholesome diet.
INGREDIENTS
Broccoli Starch
Cabbage Salt
Bok choy Pepper
Baby corn Cooking oil
Carrots Water or broth
PROCEDURE
Bell peppers
Garlic 1. Prepare the Vegetables – Chop the broccoli, cabbage, bok
Onion choy, baby corn, carrots, and bell peppers. Soak and
Soy chunks or tofu rehydrate soy chunks if using.
Soy sauce
2. Make the Sauce and Slurry – Mix all sauce ingredients in a
Vegetarian oyster sauce
medium bowl and set aside. In a separate bowl, mix water and
starch to make a slurry.
TOOLS, MATERIALS , & EQUIPMENT
Large pan or wok 3. Sauté Aromatics – Heat a large pan or wok over high heat. Add
Spatula cooking oil, then sauté garlic and onion until fragrant.
Chopping board 4. Cook Hard Vegetables – Add the carrots and bell peppers.
Knife Pour in water or broth, cover, and let steam for 3-4 minutes.
Medium mixing bowl (for sauce)
5. Add the Remaining Vegetables – Mix in the broccoli, bok choy,
Small bowl (for slurry)
Measuring cups and spoons and baby corn. Stir-fry until crisp and tender.
Stove 6. Cook the Protein – In the same pan, stir-fry soy chunks or tofu
with a little oil and season with soy sauce or vegetarian oyster
HEALTH BENEFITS sauce.
Rich in Vitamins and Minerals – Vegetables like broccoli, carrots, and 7. Combine Everything – Add the cabbage last to keep it crisp.
bell peppers provide essential nutrients such as Vitamin A, C, and K, Pour in the prepared sauce and let it boil.
which boost immunity and promote healthy skin. 8. Thicken the Sauce – Stir the slurry again and pour it into the
High in Fiber – Helps in digestion and prevents constipation. pan. Mix well to coat the vegetables evenly.
Low in Calories – A great option for those maintaining a healthy
9. Final Seasoning – Adjust the taste with more soy sauce, salt,
weight.
or pepper if needed.
Good Source of Plant-Based Protein – If using tofu or soy chunks, it
10. Serve and Enjoy – Turn off the heat and serve the Chop Suey
provides protein necessary for muscle repair and growth.
Heart-Healthy – Contains no cholesterol and can help regulate with steamed rice or noodles.
blood pressure due to the potassium-rich vegetables.
INGREDIENTS
3-4 boneless, skinless chicken breasts (thinly sliced)
1/2 tsp baking soda
Chop Suey sauce:
2 tbsp vegetable oil
1 tbsp cornstarch
2 tbsp garlic (minced)
2 tbsp soy sauce
1 small white onion (sliced)
2 ½ tbsp oyster sauce
3 medium carrots (thinly sliced)
1 tbsp shaoxing wine
3 stems bok choy
1 tsp sesame oil
1 cup mushrooms (sliced)
1 tsp white pepper
1 cup bean sprouts
1 cup water

PROCEDURE
TOOLS, MATERIALS , & EQUIPMENT 1. First, tenderize or “velvet” the chicken.
Knife 2. Coat the chicken evenly in the baking soda and set
Cutting board
Bowl aside for about 20-30 minutes.
Whisk 3. While the chicken sits, make the sauce. To make the
Wok or Skillet chop suey sauce, start by whisking the cornstarch and
Wooden spoon or Stir-fry spatula
Tongs or Slotted spoon soy sauce in a bowl and then add in the oyster sauce,
Measuring spoons and cups shaoxing wine, sesame oil, white pepper, and water.
Serving dish
4. Once the sauce is mixed, heat the vegetable oil on high
heat in a wok.
HEALTH BENEFITS 5. Add the garlic and onion and cook for about a minute,
- Lean protein supports muscle growth, repair, and overall well-being. then add the chicken and cook for another minute.
- Vitamins A and C promote healthy skin, vision, and immune function
and contribute to bone health.
6. Once the chicken changes from pink to white, add in
- Vitamins K, potassium, and magnesium help maintain strong bones, your veggies except for the bean sprouts and stir fry for
regulate blood pressure, and support muscle function.
- Antioxidants help reduce inflammation, protect against cell damage,
an additional minute.
and support heart health. 7. Add in the bean sprouts and sauce. Stir fry until the
- Dietary fiber aids digestion, helps maintain healthy cholesterol
sauce thickens and the vegetables remain crisp.
levels, and supports gut health.
- Low in saturated fat reduces overall calorie intake and helps lower 8. Serve immediately over rice.
the risk of heart disease.
- Healthy fats improve blood cholesterol levels by reducing bad
cholesterol and increasing good cholesterol.
INGREDIENTS
16 slices bacon, chopped
4 head cauliflower, broken into florets
2 teaspoons garlic powder
½ teaspoon freshly cracked black pepper
4 cups shredded sharp Cheddar cheese
2 green onion tops, sliced
1 ⅓ cups ranch salad dressing

TOOLS, MATERIALS , & EQUIPMENT PROCEDURE

Oven
1. Preheat the oven to 425 degrees F (220 degrees C).
Baking sheet
Aluminum Foil Line a large baking sheet with aluminum foil.
Skillet 2. Cook bacon in a large skillet over medium-high heat
Mixing bowl until crisp, about 8 minutes. Remove bacon to a
paper towel-lined plate, and reserve bacon grease.
HEALTH BENEFITS 3. Place cauliflower florets in a large mixing bowl. Add
In the recent years, cauliflower has gained some garlic powder and black pepper. Pour reserved
popularity as it is often used as a low-carb alternative bacon grease over the top. Toss to coat. Pour
in various dishes. While this dish explodes with flavors, cauliflower mixture on prepared baking sheet and
it also provides a range of health benefits including spread into an even layer.
vitamins and minerals, digestive support, and 4. Roast in the preheated oven for 25 minutes.
antioxidant properties. The main ingredient, Sprinkle cheese over cauliflower and continue to
cauliflower, is rich with fiber that promotes digestive
roast until cheese is melted, about 2 minutes more.
health by supporting gut bacteria and prevents
5. Top with bacon and green onions. Drizzle ranch
constipation. Moreover, this vegetable is high in
vitamin C, with antioxidants that supports the immune dressing over the top and serve immediately.
system and great for your skins health.
INGREDIENTS TOOLS, MATERIALS , &
For the Vegetables: EQUIPMENT
• 6 cups mixed vegetables (zucchini,
carrots, cauliflower, eggplant, okra, Large mixing bowl
mushrooms, etc.), cut into 1-inch Rimmed baking sheets (2)
pieces Small saucepan
• 6 tablespoons virgin coconut oil, Large skillet
divided Wooden spoon or spatula
• Salt and freshly ground black pepper Measuring spoons
Knife
For the Curry Base: Cutting board
• 1 medium onion, finely chopped Grater (if using fresh turmeric)
• 2 garlic cloves, thinly sliced
PROCEDURE
• 2-inch piece fresh ginger, finely grated 1. Roast the Vegetables: Preheat oven to 425°F (220°C).
• 2-inch piece fresh turmeric, finely grated (or ½ teaspoon ground turmeric) Toss 6 cups of mixed vegetables with 3 tbsp melted
• 2 tablespoons curry powder
coconut oil, salt, and pepper. Spread on baking sheets and
• 2 teaspoons ground coriander
• 1 habanero, Fresno, or jalapeño chili, finely chopped roast for 10–12 minutes until tender and slightly browned.
• 1 can (13.5 ounces) full-fat unsweetened coconut milk 2. Prepare the Curry Base: Heat 3 tbsp coconut oil in a
• 1½ cups low-sodium vegetable broth
skillet.
• 1 can (15 ounces) green pigeon peas (or other canned or frozen green peas),
rinsed Sauté turmeric, curry powder, and coriander for 2 minutes
• 1 tablespoon + 1½ teaspoons honey until fragrant. Add onion, garlic, and ginger, seasoning with
• ¼ cup fresh cilantro, chopped
salt and pepper. Cook until onions are translucent (6–8
• Juice of ½ lime (optional)
minutes).
For Serving: 3. Simmer the Curry: Add a chopped chili, coconut milk,
• Steamed white rice or roti
and vegetable broth. Simmer until the mixture reduces and
thickens (13–17 minutes). Stir in honey and adjust
HEALTH BENEFITS seasoning.
This curry is rich in vitamins, minerals, and antioxidants due to 4. Combine and Finish: Add roasted vegetables and green
the diverse mix of vegetables. Coconut milk provides healthy pigeon peas. Simmer for 4 minutes. Stir in chopped cilantro
fats, while spices like turmeric and coriander offer anti- and let sit for 5 minutes. Optionally, add lime juice.
inflammatory properties. Including a variety of vegetables
5. Serve: Enjoy hot with roti or steamed rice.
supports overall health and boosts the immune system.
INGREDIENTS
Baby Potatoes
Salted Butter
Fresh Parsley
Garlic
Salt and Pepper
Water

PROCEDURE
TOOLS, MATERIALS , & EQUIPMENT 1. Add the baby potatoes to a large pan and cover
Large pan with cold water
Pot 2. Add a teaspoon of salt to the pan, and cook on high
Colander heat until the water starts boiling, then reduce the
Chopping board heat to a medium until the potatoes are fork tender
Chef's knife 3. When the potatoes are ready, drain the water using
Measuring spoon a colander, and leave them to dry for a few minutes
- the dry skin will absorb the herby butter better
4. In a pan, melt the butter, add the freshly chopped
HEALTH BENEFITS
parsley and dill, and transfer the potatoes back to
Contains fiber which is good for digestion
Contains protein which is good for muscle
the pan
Contains carbs which is good for energy 5. Add the finely chopped garlic, and mix the potatoes
source well so they are fully coated
6. Serve hot