Monday, March 5, 2018

Comfort Food with fewer calories

GF Chicken Pot Shepherd's Pie

GF comfort food for under 300 calories 

This is a basic chicken pot pie, but with a mashed potato topping instead of pie crusts.  Made as given here, MyFitnessPal computes this to just 285 calories for one-fourth of the pie. 

My directions here are for instant potatoes made with Idaho Spuds, serving for 4.  Use and follow directions for serving four for whatever brand you have.

Preheat oven to 350 degrees; spray pie dish with non-stick cooking spray.


8 oz. boneless skinless chicken tenders

2 Tblsp. unsalted butter
2 Tblsp. King Arthur Gluten Free Baking Mix (or GF flour of your choice)
3/4 low sodium chicken broth (I like Simply Nature Free Range broth from Aldi's)
8 oz mixed frozen vegetables
1 tsp. salt
1/2 tsp. fresh cracked black pepper
1/8 tsp. dried thyme

In medium saucepan, cook chicken until lightly browned.  Cool, then shred up. 

Over medium heat, add butter and stir until melted. Stir in GF flour, mix well. Slowly stir in chicken broth, heat until bubbly and thickens. Continue cooking, adding frozen vegetables, salt, pepper, and thyme, stirring until all is well mixed and heated. Put the mixture into the prepared pie pan.  Smooth flat.  

In same saucepan, heat 1 1/4 cup water and 2 Tblsp. unsalted butter to boiling. 

Remove from heat.  Add 1 1/3 cup skim milk and 1 1/3 cup potato flakes.  Stir and fluff with fork.  Spoon mashed potatoes onto top of chicken-veggie mix.  

Bake in 350 degree Fahrenheit oven 35-40 minutes, until top is slightly brown and bubbly around the edges. 

Remove from oven, allow to cool. 

Serves 4

Friday, January 8, 2016

Microwave Apple dessert for one

Fast.
Simple.
Guilt-free.

Core and finely chop a small apple (do not peel). Place in small microwave safe bowl. Set aside.


In another small bowl or ramekin combine 2 tablespoons quick oats, 1 tablespoon honey, 1/2 tablespoon olive oil, and 1/2 teaspoon of ground cinnamon. Mix well. Spoon bits and crumbles of the oat mix over the apples. 

Microwave on high setting for one minute. 

Stir and enjoy. 



Nutrition Facts:
Serving Size 1 Serving
Per Serving % Daily Value*
Calories 255
Calories from Fat 73
Total Fat 8.1g 12%
Saturated Fat 1.0g 5%
Sodium 0mg 0%
Potassium 5mg 0%
Carbohydrates 47.3g 16%
Dietary Fiber 6.4g 26%
Sugars 28.8g
Protein 2.5g
Vitamin A 2% · Vitamin C 6%
Calcium 1% · Iron 2%

Saturday, January 17, 2015



Breakfast Quinoa      


                                                                       yield: Makes 2 cups



A delicious alternative to oats or cream of wheat, and a high protein variety option to the standard gluten free cream of rice. I often use half milk/ half water; and will substitute raisins and craisins for the blueberries during the winter.  

(From Martha Stewart)


Ingredients
    2 cups whole or low-fat milk, plus more for serving
    1 cup quinoa, rinsed
    3 tablespoons light-brown sugar, plus more for serving
    1/8 teaspoon ground cinnamon, plus more for serving
    1 cup (1/2 pint) fresh blueberries, plus more for serving


Directions
    Step 1
    Bring milk to a boil in a small saucepan. Add quinoa, and return to a boil. Reduce heat to low, and simmer, covered, until three-quarters of the milk has been absorbed, about 15 minutes.

    Step 2
    Stir in sugar and cinnamon. Cook, covered, until almost all the milk has been absorbed, about 8 minutes. Stir in blueberries, and cook for 30 seconds. Serve with additional milk, sugar, cinnamon, and blueberries.

Wednesday, June 18, 2014

One Skillet Beef & Rice

This recipe was basically created as of those simple "just add a can of cream of mushroom soup" recipes.  Unfortunately, there is only one brand of wf/gf that I've found (Progresso Vegetable Classics Creamy Mushroom) and few stores in my area stock that particular variety.  So, I just make it as I go.   

One Skillet Beef & Rice
In large skillet over medium heat, brown

1 pound ground chuck or round.  
Remove from pan and drain grease.  Set aside. 

To skillet add:
1/2 white or yellow onion, finely chopped

1 (7 oz net wt) can mushroom pieces, drained and finely chopped
Cook over med-high heat until onions are tender.  

 
Reduce heat and add:
4 tablespoons butter or margarine
2 tablespoons GF Flour Blend
Stir over low heat until margarine is melted and flour is well blended.

Stir in:
1 1/2 cup water
1 teaspoon beef bouillon
1 bay leaf
Pinch thyme
Salt & pepper to taste
Cook over medium heat until sauce begins to form; reduce heat and simmer 5 minutes, stirring frequently.

Stir in:
Cooked beef
2 cups water
Bring to full simmer.

Add:
2 cups instant brown rice

Still well, cover, and remove from heat.  Let stand 10 - 15 minutes.  Remove bay leaf, stir well and serve.  Serves 6-8.  


Saturday, April 27, 2013

Coffee Cake Muffins


There are more and more "everyday" products that can now be found in gluten free versions.  They still usually cost more, but it's nice to have them.  One I love to use is Gluten Free Bisquick- for pancakes, pizza crust, and more.  You can't just substitute the GF version for regular Bisquick in recipes, however.  After some trial and error, I have found a nice coffee cake to be made with the GF Bisquick.  I like to put quick breads such as this in muffin form for easy serving size and storage.

GF Bisquick Coffee Cake Muffins
Preheat oven to 400 degrees.  Lightly spray 12 muffin tin with non-stick spray.  

Topping 
2/3 cup GF Bisquick
2/3 cup brown sugar
1/2 teaspoon ground cinnamon
1/4 cup (1/2 stick) softened butter
In small bowl mix GF Bisquick, brown sugar and cinnamon.  Cut in softened butter until mix is crumbly.  Spoon a small amount into the bottom of each muffin tin.  Set mix and pan aside.  
 
Dough  
2 cups GF Bisquick
1 cup milk
1 egg 
1 tablespoon vegetable oil
2 tablespoons sugar

Mix dough ingredients in a medium bowl.  Scoop evenly (about 1/3 cup) into each muffin tin.
Top each with remaining topping mix.  Using a small stick or skewer, lightly criss-cross or swirl the topping and the dough.

Bake 20 - 25 minutes, until a muffin in the center is firm to the touch. 
 

Saturday, November 17, 2012

Broccoli Cheese Casserole

Yes, you can have this for Thanksgiving and it does not even require a trip to the health food store for special ingredients. 

Broccoli Cheese Casserole
1 cup uncooked instant brown rice
8 oz package frozen chopped broccoli, thawed

1 small onion, chopped fine
1 can Progresso Vegetable Classics Creamy Mushroom soup
1/2 Cheese Whiz (I put on low in the microwave just enough to soften and measure out)
1/4 cup milk
2 Tablespoons butter


Thoroughly combine all ingredients in a medium bowl.  Put in 2 quart, ungreased casserole dish and bake in 300 degree oven for 30 minutes.

Tuesday, March 8, 2011

Mardi Gras Jambalaya

I don't know how authentic this is; all I know is I like it and the kids like it, too. I think I got this recipe out of the St. Louis Post-Dispatch many years ago. When I make this, I usually use about 3 skinless, boneless chicken tenders, a roll of turkey sausage and cut everything else in half. I'm giving you the full, original recipe.

Joe's Jambalaya
1 1/2 pound boneless, skinless chicken breasts, cut in 1" pieces
salt and pepper to taste
1/4 cup oil
1 1/2 pound sausage, sliced 1/4" thick
4 cup chopped onion
2 cup chopped celery
1 1/2 cup chopped green bell pepper
5 cup chicken stock
1 tablespoon minced garlic
4 cup uncooked rice
2 tablespoon browning agent (i.e. Kitchen Bouquet, Brown James, etc)
2 tablespoon seasoned salt (i.e. Season-All)
2 cup chopped green onion

In 8 quart pot, heat oil. Season chicken with salt and pepper and brown in hot oil over medium-high heat. Add sausage; cook for 5-7 minutes. Remove meats from pan and set aside.

In same pot, cook and stir onion, celery, green pepper and garlic 7-10 minutes until vegetables begin to soften and wilt. Stir in chicken stock, reserved meat, browning agent and seasoned salt. Bring to boil.

Add rice. Return to boil. Reduce heat to simmer. Cover and cook 10 minutes. Remove cover and quickly stir rice to switch from top to bottom completely. Cook, covered, 15-20 minutes longer until liquid is absorbed and rice is tender. Stir in green onion. Makes 12-15 servings.