Friday, July 31, 2015

Curried Microwaved Chicken

"If you haven't tried making a curry in the microwave then this is the recipe for you! A spicy and delicious curry in minutes."


Recipe By     :  Ellen M. Ennis Davis
Serving Size  : 4     Preparation Time :0:00


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1                                  Granny Smith apple -- peeled cored, and chopped
    1/2                             green pepper -- chopped
  1                                  onion -- chopped
  1         tablespoon        coconut oil
  3          teaspoons         curry powder
 12          oz                    coconut milk
 1          tablespoon        cornstarch
    1/2           cup            yogurt, skim milk
  3        tablespoons        salsa
  3                                   skinless boneless chicken breast -- cut into bite size pieces
     3/4           cup            fresh mushrooms -- sliced or quartered
  1           teaspoon          paprika
                                       salt and pepper to taste

In a microwave safe dish cook the apple and onion in the curry powder and coconut oil on high power for 3 minutes. Mix corn starch into coconut milk; stir in the yogurt, salsa and salt and pepper.

Place the chicken, green pepper and mushrooms in an 8x12 inch microwave safe baking dish and cover with the curry sauce. Sprinkle the top with paprika.

Cover with wax paper and microwave on at full power for 30 minutes. Test to see if chicken is done and tender. If not microwave at full power for another 15 to 20 minutes. Checking every 5 minutes or so.

S(Internet Address):  "http://allrecipes.com/recipe/curried-microwaved-chicken/"
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Per Serving (excluding unknown items): 281 Calories; 6g Fat (20.0% calories from fat); 44g Protein; 11g Carbohydrate; 2g Dietary Fibre; 103mg Cholesterol; 194mg Sodium.  Exchanges: 0 Grain(Starch); 5 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fruit; 0 Non-Fat Milk; 1/2 Fat.

Serving Ideas : Serve over steamed Brown Rice and steamed California Blend Vegetables

Chick-a-Leekie



Recipe By     :Ellen M. Ennis Davis
Serving Size  : 4    

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  4                     chicken thigh
  2 5/8         ounces  sliced carrots -- sliced 1/3-inch thick
     1/2           cup  brown rice
  2 1/2           cups  low sodium chicken broth
                        salt and pepper to taste
  3                     leeks -- sliced

In a large pot combine the chicken, carrots, rice, stock and salt and pepper. Bring all to the boil. Reduce heat, cover and let simmer for 30 minutes or until chicken is cooked through and no longer pink inside. Skim stock as needed.

Remove chicken from pot and add leeks. Bring back to the boil; reduce heat, cover and let simmer another 15 minutes

Meanwhile, skin and debone the cooked chicken. Return chicken meat to thickened stew and cook for about 5 minutes to heat through. Serve hot.

Description:
  "A little lighter version of the Traditional Welsh favourite"
Source:
  "http://pookaswhatsfordinnergluttenfree.blogspot.ca/"
S(Internet Address):
  "http://pookaswhatsfordinnergluttenfree.blogspot.ca/"
Copyright:
  "http://pookaswhatsfordinnergluttenfree.blogspot.ca/"
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Per Serving : 363 Calories; 15g Fat (37.7% calories from fat); 26g Protein; 30g Carbohydrate; 2g Dietary Fiber; 79mg Cholesterol; 415mg Sodium.  Exchanges: 1 Grain(Starch); 3 Lean Meat; 2 Vegetable; 1 1/2 Fat.

Thursday, July 30, 2015

Back to dedicated meal planning for a Spell

My Sweetie will be off work for awhile. He had a knee replacement on the 22nd and with the surgery and change in activity his type 2 diabetes balance has been disrupted. The health care team put him on insulin (scaring the crap out of both of us) The Doctor kept him in the hospital a few days longer than usual to do some extra testing and get the diabetes team in to see us. 

Ok; long after surgery reading the first day post surgery sugars 16, then constantly since between 9 and 11. The Glycohemoglobin (HbA1c, A1c) blood test (show average blood sugar over 3 months) showed 8, so it's not a critical rise but with the need for a good level needed for heeling we have to get into a concerted diet regime in place until he has recovered and back to his regular activity. 


And of course as not to make him feel special I got a call that my  Glycohemoglobin (HbA1c, A1c) showed I need to get back on a healthier routine. I'm only 6.5 but being a Prediabectic it is a warning to get my act back in line. So here goes Gluten Free Diabetic Friendly recipes on the road again.


Perfect Gluten Free Cheese Burger

Juicey Lean Ground Beef Patty, Mustard,Tomato, Lettuce, Cheese on a toasted bun, Mmmm perfection.



Recipe By     :Ellen M. Ennis Davis
Serving Size  : 4     Preparation Time :10:00


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  12            ounces        lean ground beef
  4                                 Udi's Classic Gluten Free Hamburger Buns
  1                                 onion -- sliced 1/8" thick
  2                                 tomatoes -- sliced 1/3-inch thick
  4            leaves           romaine lettuce leaf -- washed and dried
  4            slices           American cheese slices
  2            tablespoons  mustard
  1           teaspoon       coconut oil -- on a piece of paper towel to wipe pan

Thaw hamburger buns

Prepare vegetables and set aside

Divide the ground beef into 4 and make into patties

Preheat the broiler. Switch on the oven's broiler setting and allow it to preheat for roughly 5 minutes.

Set the bun halves cut-side up onto the baking sheet.

Rub a non stick pan with coconut oil and heat on medium heat. Heating the pan before adding the burgers will help your burgers brown and develop a brown sear on the outside that will enhance the flavour.place the patties into greased pan an saute

Add all of the burgers to the pan at the same time so they will cook to roughly the same internal temperature. If you're making a lot of burgers, cook them in batches. Space the burgers out in the pan so there is a little room between them. This will help the burgers brown around the edges.

Let the burgers cook for 5 minutes on one side before turning them. Avoid moving or turning the burgers during this time.  Flip the burgers only after they've cooked on the first side for a few minutes. Letting burgers cook undisturbed will allow the meat to brown.

Slide the baking sheet with cut buns beneath your preheated broiler and keep it there until the bun halves turn golden brown. You only need to toast the cut sides of the bun, so you do not need to turn the bun halves during the browning process.

Cook the burgers for an additional 5 minutes on the second side.     

Top burgers with cheese during the last minute of cooking them in the pan. Adding the cheese earlier in the cooking process will make it melt off the burger and it will stick to the pan.

Remove the burgers from the pan. Place burgers on a paper towel while you dress the bun.

Place one 1/4 of the onions on the bottom of toasted bun then fold a leaf of lettuce to fit each of the buns.

Lift a burger with cheese onto the lettuce top each with 1/4 of tomato slices

spread 1/2 tablespoon of mustard on each of the bun tops and place over tomatoes, hold together with a pick to avoid slipping until served

Source:  "http://pookaswhatsfordinnergluttenfree.blogspot.ca/"
S(Internet address):  "http://pookaswhatsfordinnergluttenfree.blogspot.ca/"
Copyright:  "http://pookaswhatsfordinnergluttenfree.blogspot.ca/"
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Per Serving : 561 Calories; 33g Fat (53.0% calories from fat); 28g Protein; 38g Carbohydrate; 6g Dietary Fiber; 91mg Cholesterol; 925mg Sodium.  Exchanges: 3 Lean Meat; 1 Vegetable; 3 1/2 Fat; 0 Other Carbohydrates.


Brassicaceae Slaw

"Coleslaw with a variety of cabbage cousins"




Recipe By     :Ellen M. Ennis Davis
Serving Size  : 4   

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------         --------------------------------
  1                cup             shredded cabbage
  1                cup             Broccoli Slaw
  1                                   carrot -- shredded
  1           teaspoon          prepared horseradish
  1 1/2    tablespoons      light mayonnaise
  2          teaspoons         apple cider vinegar

In a small bowl combine horseradish, mayonaise and apple coder vinegar and whisk together. Set aside

Combine all vegetables in a bowl, toss together with dressing and serve

Source:  "http://pookaswhatsfordinnergluttenfree.blogspot.ca/"
(Internet address):  "http://pookaswhatsfordinnergluttenfree.blogspot.ca/"
Copyright:   "http://pookaswhatsfordinnergluttenfree.blogspot.ca/"
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Per Serving : 43 Calories; 1g Fat (22.0% calories from fat); 2g Protein; 7g Carbohydrate; 3g Dietary Fiber; 2mg Cholesterol; 59mg Sodium.  Exchanges: 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates.




Tuna Stuffed Cucumber Rounds

"a nice appetizer or great for a bit of a change up from a sandwich with soup for a light lunch"

Tuna Stuffed Cucumber Rounds

Recipe By     :
Serving Size  : 2     Preparation Time :0:00
Categories    : Sandwiches

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1                                 cucumber
  1                                 green onion -- finely chopped
  1                                 stalk  celery -- finely chopped
  1         tablespoon       mayonnaise
  1                                 can  tuna in water -- drained
  4                                 parsley sprigs -- chopped
  4            pinches         paprika

Trim off ends cucumber. Peel strips off cucumber leaving thin stripes of peel for colour and fibre. cut cucumber horizontally in 6 chunks. scoop out centre of the cucumber leaving enough at the bottom to hold in filling, place cucumber pieces scooped side down on paper towel to absorb excess moisture, cover and refrigerate.  Combine Tuna, mayonnaise, celery, green onion, parsley and seasoned salt, mixing until blended. cover and put in the refrigerator until just before serving. just before serving divide tuna into quarters and stuff into cucumber rounds. sprinkle with paprika


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Per Serving (excluding unknown items): 165 Calories; 7g Fat (36.1% calories from fat); 21g Protein; 6g Carbohydrate; 2g Dietary Fibre; 26mg Cholesterol; 322mg Sodium.  Exchanges: 0 Grain(Starch); 3 Lean Meat; 1 Vegetable; 1/2 Fat.

Gluten Free Brunch Burritos


Recipe By     : Ellen M. Ennis Davis
Serving Size  : 4    

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1           teaspoon  coconut oil
  1              small  onion -- chopped
     1/2           cup  mushrooms -- sliced
  1           teaspoon  garlic powder -- chopped
  6                     eggs -- beaten
  4                     Udi's Large Tortillas
  1                cup  cheddar cheese -- shredded
  1                     tomato -- chopped
  1                cup  spring mix salad greens

Over medium heat, cook the onions approximately 3 minutes. Stir in the mushrooms, and season with garlic powder. Cook until mushrooms are tender, about 3 minutes, and set aside.

In the same saucepan, scramble eggs. Stir in the mushrooms, and continue to scramble until eggs are firm.

Transfer 1/4 of the egg mixture into each tortilla. Top each with 1/4 cup cheese,  tomatoes and 1/4 of the greens. Roll tortillas, and serve.


Per Serving: 428 Calories; 22g Fat (49.7% calories from fat); 18g Protein; 33g Carbohydrate; 6g Dietary Fiber; 348mg Cholesterol; 623mg Sodium. 

Tuesday, July 28, 2015

Quick Corn Chowder




1 large onion, chopped
1 tablespoon coconut oil
2 1/2 cups low sodium chicken broth
2 cans creamed corn (14-3/4 ounces each)
4 medium potatoes, peeled and cut into 1/2-inch cubes
1 carrot peeled and shredded
2 cups milk
1/4 teaspoon salt
1/4 teaspoon pepper
4 sprigs Minced fresh parsley

Directions:   In a Dutch oven, saute onion in butter until tender. Add the broth, corn and potatoes; bring to a boil. Reduce heat; cover and simmer for 16-20 minutes or until potatoes are tender, add carrots. Reduce heat to low. Stir in the milk, salt and pepper. Cook for 5-10 minutes or until heated through, stirring occasionally. Sprinkle with parsley.