The EK Savory Shake ’n’ Bake

HomeClinics & ProgramsELLICSR KitchenThe EK Savory Shake ’n’ Bake

Skill Level	Easy

Preparation Time	90 minutes (for the dehydration)	Total Time	102 minutes
Servings	6	Cost Per Serving	$0.52

1 1/2 cups	Bread Crumbs
1/2 cup	Large Flake Oats
4 cloves	Garlic, thinly sliced
1	Medium Carrot, grated
5	Green Onion Stalks, thinly sliced
1 cup	Cherry Tomatoes, thinly sliced
1 cup	Mixed Fresh Herbs (Parsley, Rosemary, Thyme, etc.)
1 tsp	Smoked Paprika (optional)
1 tbsp	Lemon Zest
1/2 tsp	Sea Salt

Preheat the oven to 250 degrees F.
Line two large baking sheets with parchment paper. Evenly spread the mixed fresh herbs on one sheet and the vegetables on the other, making sure that the vegetables do not overlap each other. Place both baking sheets in the oven.
Remove the herbs after 30 minutes and allow the vegetables to bake for another 60 min. Remove and let cool.
Add the dehydrated vegetables and herbs into a food processor along with the bread crumbs, oats, smoked paprika, zest and salt. Pulse until well combined.
You can also skip dehydrating the herbs and vegetables and combine the bread crumbs with dried herbs, spices, and dehydrated garlic and onion instead.
You can use the seasoned bread crumbs to make shake ‘n’ bake with strips of turkey or chicken breast, fish, tofu or whatever food you prefer.

PDF link to nutrition facts table for savory shake ’n’ bake

Commercial shake and bake mixes are high in sodium, and contain hydrogenated oils (trans fats) and artificial colours. Eating too much sodium can raise blood pressure and trans fats can lead to heart disease. Try this homemade version for a healthy alternative.
Time saving tip: prepare herb and spice mixtures, marinades and dressings ahead of time and use them for several meals throughout the week.
Smaller cuts cook faster, whether it’s poultry or vegetables. Smaller cubes of sweet potato will cook in one-third the time of a whole sweet potato.