Wednesday, February 4, 2009

Gluten Free Suppers

For supper, we usually eat light. We often have:
  • Split Pea Soup with Corn Muffin
  • Risotto (check your Italian cookbook)
  • Fried Rice (leftover rice mixed with scrambled egg or leftover meat, chopped, and chopped vegetables quickly stir-fried, such as shallot, carrot, broccoli, celery, peas, spinach, cabbage.......)
  • Potato pancakes with applesauce
  • In hot weather, lentil-rice salad

Power Lunches and Dinners

Chicken rice soup

Fresh or frozen vegetables

Soups made with lentils, dried beans or peas, vegetables (squash, pumpkin, tomato)

White rice pizza crust with salami and cheese

Vegetables such as peppers, onions, zucchini and tomatoes

Add some amaranth or brown rice flour to your recipe; use low-fat cheese

White rice pasta with butter or margarine

Low-fat cheese and vegetables

Enriched GF pasta, brown rice, or lentil pasta; use less butter or margarine

White rice bread sandwich, butter or margarine, mayo and luncheon meat

Sprouts, lettuce, tomatoes, avocado, shredded carrots

GF enriched bread or bagel; low-fat mayo, salsa or mustard; salmon, tuna, low-fat GF deli meats such as chicken, turkey, pastrami or ham

White rice and meat, fish or chicken

Fresh or frozen vegetables

Brown rice or a combination of brown, wild and white rice; quinoa or buckwheat

Baked or mashed potato with butter or margarine

Cheese and chopped veggies such as broccoli in the baked potato; milk and grated low-fat cheese in the mashed potato

Use yogurt or low-fat sour cream instead of butter or margarine; try a sweet potato for more vitamin A

Iceberg lettuce salad, GF croutons, cucumbers, celery with salad dressing

Tomatoes, peppers, cauliflower, broccoli, mushrooms, shredded carrots, chickpeas, sunflower seeds

Romaine or spinach with strawberries or mandarin oranges, toasted slivered almonds, and/or sesame seeds with a fruit or low-fat salad dressing

Upside-Down Chicken Nachos

4 boneless, skinless chicken breasts
½ cup your favorite salsa
¼ cup Tofutti (soy)“Better than Sour Cream”
½ cup shredded tortilla chips
½ cup shredded Galaxy Vegan soy“cheese” or “Follow your heart” soy mozzarella “cheese,” your choice.

Preheat oven to 400. Place chicken on foil- covered rimmed sheet. Slice 2 or 3 shallow cuts in the top of the chicken breasts. Top each breast with salsa, Tofutti sour cream, and tortilla chips. Bake for 20 minutes. Remove from oven and sprinkle lightly with shredded cheese. Bake 5 or 10 minutes more until cheese is just starting to melt.

Roasted Green Beans with Peppers and Onion

1 lb. green beans (fresh or frozen)
1 red pepper, cut into strips
1 yellow pepper, cut into strips
1 large onion, cut into strips
½ cup balsamic vinegar mixed with a little olive oil

Pre-heat oven to 400. Toss veggies with dressing. Spread on a foil-covered rimmed baking sheet. Bake 30 minutes or until vegetables are tender, about 15 minutes. If desired, top with ¼ cup shredded “Follow your heart” mozzarella soy cheese.

Pork BBQ

2 lbs. pork tenderloin
1 large carrot, shredded, about 1 cup
1 red pepper, finely diced
1 onion, peeled and cut into thin wedges
1 (12 0z) jar GFCF BBQ sauce (BBQ sauce is tricky, you need to really read the labels and contact the vendors. )

Add all the ingredients to your crock pot. Stir to combine. Cover and cook on low for 6-8 hours. When meat is done, use a knife and fork and pull it into shredded pieces. Place back in crock pot and mix with the sauce. Often, I find the meat just naturally pulls apart as it cooks and you don’t even need to shred it.

Suggested Sides: broccoli slaw, French fries, or here’s a new one, roasted cauliflower.

Martha Stewart’s Roasted Cauliflower

1 head of cauliflower broken into florets
2 TB olive oil
1 ½ tsp. paprika
Salt and pepper to taste

Preheat oven to 450. Spread cauliflower florets on a rimmed baking sheet covered with foil. Sprinkle with oil and paprika and toss to coat. Season with salt and pepper to taste. Roast until lightly browned, 20-25 minutes.

Mexican Tuna Burgers

2 cans of tuna (salmon works too)
¾ cup toasted bread crumbs, divided toasted then crumbled GFCF waffles, are excellent in this)
2/3 cup corn kernels (frozen or fresh)
1/3 cup mayo
1 large egg beaten
1 TB canola oil
Your favorite Salsa, for topping

Combine the tuna, ¼ cup bread crumbs, corn, mayo, and egg in a medium bowl and mix. Shape into small patties. Coat with remaining bread crumbs. You can cook them right away, but I find they hold together better if you refrigerate for at least 30 minutes before cooking. Heat half the oil over medium heat. Cook the burgers until golden, about 5 minutes. Add the extra oil, flip and cook the other side about 5 minutes. Top with your favorite salsa.

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Come on in for a nice cup of coffee and a chat about my weight loss journey as well as all the healthy recipes I have found, including WW points and/or nutritional information if available. I am eating a vegetarian diet and concentrating on getting healthy and hopefully weight loss will follow. Thank to all my readers for their ongoing support.