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Will you be celebrating the Fourth of July by a grill? With a little prep time, you can have the tastiest, healthiest version of a hot dog—the carrot dog!
Makes 4 carrot dogs
4 carrots, cut to fit the buns or greens
1/4 cup rice vinegar (or apple cider vinegar and a dash of salt)
1/4 cup water
2 tablespoons soy sauce
1/4 teaspoon garlic powder (or 1/2 clove garlic, minced)
1/4 teaspoon liquid smoke
Pepper, to taste
Toasted hot dog buns, lettuce, or collard leaves for serving
Boil water in a pot large enough for all the carrots. Lower the heat to medium and add the carrots. Cook until just fork-tender—you want them have a snap when you bite into them. Remove from pot and run under cold water.
In a container with a tight-fitting lid, combine the remaining ingredients to make the marinade. Tighten the lid and shake until well-mixed.
Place the carrots in a container in which they can lie flat. Pour the marinade over them and marinate at least 3 to 4 hours, up to 24. The longer they marinate, the more vinegar flavor they take on. If you know you need to leave them longer than a day, cut the vinegar to 1/8 cup. If the carrots are very thin, keep the time short.
To serve, put the carrots in a 350 F oven, or in a grill pan on a hot grill, until heated through, 10 to 15 minutes.
Serve in a toasted hot dog bun or wrapped in a lettuce or collard leaf, and pile on your favorite toppings.
TIP: You can cook these in your slow cooker in the marinade. You need to check on them so they do not get mushy, so it is not a set-it-and-walk-away affair. Cook until a fork just goes through the carrot but it is still slightly firm.
Per carrot dog:
Calories: 149; Fat: 1.6 g; Saturated Fat: 0.3 g; Calories from Fat: 9.8%; Cholesterol: 0 mg; Protein: 5.4 g; Carbohydrates: 27.9 g; Sugar: 5.6 g; Fiber: 3.6 g; Sodium: 516 mg; Calcium: 82 mg; Iron: 1.8 mg; Vitamin C: 3.6 mg; Beta Carotene: 5054 mcg; Vitamin E: 0.6 mg
Source: Recipe by The Easy Vegan Cookbook by Kathy Hester, published by Page Street Publishing. Kathy shares her recipes at healthyslowcooking.com. Photo credit to Ann Oliverio.
Please feel free to tailor Physicians Committee recipes to suit your individual dietary needs.