Chicken Fresca

I have a confession. Sometimes when stumped for something for dinner, I begin by “shopping” in my refrigerator and pantry. What do I have on hand that I can simply throw together, thus taking advantage of fresh veggies I already have on hand.

My Chicken Fresca (recipe follows) is just such a creation. Since I have a dedicated gluten free kitchen, you know this gorgeous dish is naturally gluten free. Just look at the quantity of quality food you are getting for only 260 calories—a really low calorie entrée in my opinion.

I couple this with my Easy Cheesy Risotto (Click link for recipe). The beauty of this winning combination is while the risotto cooks, you can prep and prepare the Chicken Fresca. Everything comes together at virtually the same time.

Here is my recipe:

2 6-ounce boneless skinless chicken breast

2 tablespoons olive oil

1 teaspoon Italian seasonings

3 each small (2 to 3 inch) tomatoes, quartered

1/2 cup sweet onion, diced

1/2 cup bell pepper, chopped

2 cloves garlic, chopped

1 cup fresh baby spinach, washed

Here is how I made this dish:

1. Place chicken breast flat on cutting board and slice crossways into 1/4 inch thick slices, set aside.

2. Place olive oil in cold skillet; add chicken breast slices, stirring to coat. Add Italian seasoning and stir.

3. Place skillet over to medium-high heat. Once chicken begins to sizzle, cook 2 minutes on each side.

4. Add tomatoes, onions, bell pepper and garlic. Reduce heat to medium and continue to stir frequently until onion begins to look translucent, about 4 minutes

5. Add spinach, stir until wilted, remove from heat, salt to taste. Serve immediately.

Servings: 4

Preparation Time: 15 minutes

Cooking Time: 10 minutes

Total Time: 25 minutes

Nutrition (per serving): 260 calories, 97 calories from fat, 11 g total fat, 78.5 mg cholesterol, 177.3 mg sodium, 950.7 mg potassium, 13.2g carbohydrates, 3.4 g fiber, 7.5 g sugar, 28.3 g protein.

Author: Dr. Jacquelyn P. Horne

Copyright: 2013

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Italian Sausage and Parmesan Stuffed Chicken Breasts

All of us are busy and are looking for ways to get a leg up on meal prep. One supper solution I have found is Italian Sausage and Parmesan Stuffed Chicken Breasts. This is a yummy entrée that can be frozen ahead of time, thawed in the fridge and then cooked as recommended.

For those of you who may be in college or have a child in college, especially if Celiac or have a gluten intolerance with access to a complete kitchen, this recipe is naturally gluten free—no weird gyrations or anything. Make a double batch, freeze and then pull out one at a time, making this recipe also a winner not just college students, but also for those who live alone.

Here, this entree is shown served over corn pasta topped with my Semi-Homemade Marinara Sauce (click link for recipe) . 

Sausage and Bell Pepper Baked Pasta

With hints of fall already around—yes, a few leaves are beginning to turn just the slightest bit around the edges—I have begun to  crave somewhat a little heartier fare. You know the type. My Sausage and Bell Pepper Baked Pasta (recipe follows) tends to have that stick-to-your-bones flavor while still taking advantage of the tail end of summer’s bounty, bell peppers and fresh grown herbs. Be creative, using a variety of pepper colors.

 

I have found that this one keeps over a couple of days very well, reheating perfectly. I always add a couple of tablespoons of extra cheese prior to reheating. This recipe also lends itself to being baked in individual ramekins, elevating an ordinary dish to the level of exotic.

 Here is my recipe:

8 ounces corn pasta, gluten free

2 tablespoons extra-virgin olive oil

1 medium yellow onion, peeled and diced

2 teaspoons garlic clove, minced

1 15-ounce cans diced tomatoes

2 teaspoons fresh oregano, finely chopped

2 teaspoons fresh basil leaves, finely chopped

2 teaspoons fresh thyme, finely chopped

12 ounces Italian sausage (bulk)

1 large sweet bell pepper, finely chopped

1 cup mozzarella cheese finely grated

Here is how I put this recipe together:

1. Preheat oven to 275 degrees Fahrenheit. Coat 9 by 13-inch baking dish with gluten free non-stick cooking spray.

2. Bring large pot of water to boil over medium heat. Add pasta of choice; cook until less than al dente or about half the time. Drain and set aside.

3. While pasta is cooking, place olive oil in large skillet; heat over medium-high heat. Add onion and garlic; sauté for about 3 minutes or until slightly tender. Add tomatoes, Italian seasonings and cook for another 5 minutes. Remove from heat.

4. Place bulk Italian sausage in medium skillet over medium heat. Sauté until almost done or the gray stage .Add bell pepper and continue to cook until pepper is tender.

5. Place cooked pasta in prepared baking dish. Pour tomato sauce mixture over pasta. Top with cheese.

6. Bake until cheese is melted and lightly browned, about 30 minutes.

7. To serve, divide among 8 plates. add a side salad with desired dressing for a complete meal.

Servings: 8

Oven Temperature: 375°F

Preparation Time: 10 minutes

Cooking Time: 40 minutes

Total Time: 50 minutes

Nutrition (per serving): 483 calories, 79 calories from fat, 9 g total fat, 10.6 mg cholesterol, 557.6 mg sodium, 408.5 mg potassium, 86.7 g carbohydrates, 5 g fiber, 6.7 g sugar, 14 g protein.

Author: Dr. Jacquelyn P. Horne

Copyright: 2013

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Lamb Burgers

 All flavorful; all nutritious; all good for you; and, all gluten free! Just look at how amazing this summertime plate looks! Here this burger is served with my Lemon  Herb Mayo Spread (click for recipe).

Turkey-Lamb Cocktail Meatballs

Meatballs are easy and quick for an appetizer in minutes, but are so over worked they are boring. Still wanting something I could make ahead of time, freeze and then just thaw, heat and serve, I put on my thinking cap. Plundering through my freezer, I found packages of each of these three meats. With a couple of suggestions from perusing other recipes, this is result of just a little creativity. Here, I topped each meatball with Fresh Buttermilk and Sour Cream Salsa (click here for recipe).

Old Fashioned Meatloaf

All of us remember old favs from our childhood. Meatloaf was one of those. For some unknown reason, I had my taste buds set for a moist, tasty meatloaf for a long time. Since my mom did not write down her version, I found one as close as I could come to my mom’s—wish she was here to guide me. Since she is not, I am left to simply recreate what I remembered of what she included.

A couple of things stand out. For one thing, her meatloaf was so moist. I’ve had meatloaf since then; not the same—not even close. My mom mastered a close balance between the protein and the sweetness.

The topping stands out in my mind—sweet and moist. After a few tries, I think I have captured, not only the moist texture and loose structure, but the super savory, sweet taste.

Try this one, and tell me what you think! 

Sausage and Roasted Fennel over Penne Pasta

Just look at this gorgeous one plate meal--gluten free, too! Lots and lots of wonderful flavors and textures all in one dish. And, just look at the total calorie count--amazingly low filled with lots of good nutrition. Simply add a side salad and dinner is served!

Italian Chicken for One

Delicious recipe that is easy to make. I usually purchase my chicken breast at Publix because they carry a brand that is individually frozen, making it super simple to take out just one or two. We also like to experiment with various types of exotic rices.

Don't let the initial calorie count dissuade you. Yes, it is high, but you are getting lots and lots of good quality nutrition in this dish, making it satifying, almost like a meal in one.

Rick's Special Quick Chili

The chili my mother prepared for us when I was a child took the better part of a day. My sweet husband came up with a version that is just as delicious, but can be on table is about an hour or so. This baby is quick, easy and tastes like a million bucks. 

Did I mention this recipe is also versatile—serve it as a bowl of chili, over nachos, or as a dip? When using as a dip you might want to add another cup of cheese and puree the entire content in a food processor. We are putting our chili over a baked potato with a slice of Jalapeno Corn Bread (click for recipeand a side salad. This bread has just a hint of kick that also makes it a good partner for most any kind of beans or peas as well as collard or turnip greens. For those of you who like to turn up the heat, simply add a few more jalapenos drained to keep the amount of liquid the same. 

Don't faint when you look at the caloric amount for this super casual entree. Focus on ALL the good things this dish bring to the table. For me, this is an entire meal.

2 pounds lean ground chuck
1  large onion, chopped
2 large celery stalks, chopped
1/4 teaspoon garlic salt
1 package Carroll Shelby Chili Kit (using only 1/2 cayenne package and none of salt)
1 15-ounce cans kidney beans, drained & rinsed
1 14-ounce can diced tomatoes
1 10-ounce cans Ro-Tel Diced Tomatoes & Green Chilis
16 medium Baking potatoes baked and slightly cooled
2 cups sour cream (optional for garnish)
2 cups cheese blend, shredded 4 cheese (optional for garnish)
16 medium Baking potatoes baked and slightly cooled

1. Place ground chuck in electric skillet turned to 400 degrees Fahrenheit or in Dutch oven over medium high heat. Break meat into small pieces; cook until slightly brown. Drain meat, if needed, and add chopped onion. Continue to cook until onion is tender, about 3 to 4 minutes. Add celery and garlic salt. Continue to cook, stirring constantly until meat and onions are cooked, or juices run clear (about 4 minutes).

2. Add contents of Carroll Shelby Kit, kidney beans (less 1/2 cayenne package and none of salt), diced tomatoes, Ro-Tel and salt to meat mixture. Bring back to simmer, stirring occasionally. Reduce heat to simmer, cover and continue to cook 30 minutes, continue to stir periodically.

3. To serve, place 1/2 cup  over baked potato. Garnish with sour cream and cheese.

Servings: 16               Yield: 8 cups

Preparation Time: 25 minutes
Cooking Time: 40 minutes
Total Time: 1 hour and 5 minutes

Dietary Analysis:

·                     Items highlighted in yellow should be taken into careful consideration when looking at total food intake for the day.

·                     Items highlighted in green are indicate a low value when considering total food intake for the day.

Percent daily values based on the Reference Daily Intake (RDI) for a 2000 calorie diet. Nutrition information calculated from recipe ingredients.

Calories Per Serving: 693.14
Calories From Fat (36%) 251.77

% Daily Value
Total Fat 28.16 g 43%
Saturated Fat 12.97 g 65%
Cholesterol 81.1 mg 27%
Sodium 493.15 mg 21%
Potassium 2230.65 mg 64%
Total Carbohydrates 83.29 g 28%
Fiber 10.11 g 40%
Sugar 7.6 g
Protein 29.07 g 58%
Copper 0.57 mg 29%
Energy 2900.17
Glucose 2.28 g
Iron 6.53 mg 36%
Lactose 1.01 g
Lysine 1.74 g
Magnesium 130.03 mg 33%
Manganese 0.87 mg 44%
Net Carbohydrates 73.18 g
Phosphorus 498.14 mg 50%
Riboflavin 0.44 mg 26%
Selenium 18.01 mcg 26%
Thiamin 0.33 mg 22%
Vitamin A 489.2 IU 10%
Vitamin B12 1.55 mcg 26%
Vitamin B6 1.34 mg 67%
Vitamin C 39.67 mg 66%
Vitamin D 5.78  IU 1%
Vitamin E 0.65 mg 7%
Vitamin K 12.09 mcg 15%
Zinc 6.94 mg 46%

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Ham and Shredded Potato Casserole

All of us cook way too much food for whatever the occasion, especially during the holiday season. This is a recipe to help you salvage your leftover meat. In this particular version, I am using some ham I had left, but you can substitute hamburger, turkey or beef. And as for the creamed soup, use whatever type you have on hand or like best. This particular recipe is intended to be used as a guide, not as an absolute. The beauty of this recipe is that it freezes perfectly, giving you an option for meals a little farther down the road when you may be just a tad bit busy to cook.

Now, let's talk turkey about the creamed soup. Every few months, I take a couple of days to make all sorts of creamed soups so that when I run across a yummy recipe, I can simply make it. I have been freezing them in 12 ounce portions which is about the size of a traditional can of soup. About 2 to 3 months is the shelf life in the freezer, so I try not to get too far ahead. The next round I make I am planning to can them in a water bath. I will let you know how that little experiment works out!

Don't get turned off by the high numbers for fat, sodium and cholesterol; yes, they are high than what I particularly need in those areas, but look at all the good things that fill this recipe. By changing to a leaned type of meat, such as turkey or chicken, the sodium and cholesterol counts should lower. 

Here is my recipe:
1/4 cup fresh parmesan cheese, finely grated
1 cup cheddar cheese, finely grated
3 cups potato, shredded
2 1/2 cups ham, cooked and cubed
1 can cream of celery soup (Click here for my gluten free version of cream of celery soup)
1/8 teaspoon paprika

Here is how I made this: 
1. Preheat oven to 400 degrees Fahrenheit. Spray an 11 by 7 inch baking dish with non-stick cooking spray.

2. Place both cheeses in a medium sized mixing bowl; mix and set aside.

3. Shred potatoes; squeeze out excess moisture. In medium mixing bowl, place shredded potatoes, ham and soup. Stir to combine thoroughly. Spoon into prepared baking dish. Bake for 35 to 40 minutes or until bubbly throughout and the edges are crisp and brown.

4. Sprinkle cheese evenly over the top. Return to the oven and bake another 6 to 8 minutes or until cheese is completely melted.

5. To garnish, sprinkle with a few dashes of paprika.

Servings: 8

Oven Temperature: 400°F

Preparation Time: 10 minutes
Cooking Time: 40 minutes
Total Time: 50 minutes

Dietary Analysis:

·                     Items highlighted in yellow should be taken into careful consideration when looking at total food intake for the day.

·                     Items highlighted in green are indicate a low value when considering total food intake for the day.

Percent daily values based on the Reference Daily Intake (RDI) for a 2000 calorie diet. Nutrition information calculated from recipe ingredients.

Calories per serving: 340.42
Calories From Fat (31%) 107.05

% Daily Value
Total Fat 12.1g 19%
Saturated Fat 5.84g 29%
Cholesterol 78.38mg 26%
Sodium 1139.78mg 47%
Potassium 1032.12mg 29%
Total Carbohydrates 35.9g 12%
Fiber 4.12g 16%
Sugar 2.45g
Protein 22.28g 45%
Fiber 4.12g 16%
Copper 0.42mg 21%
Energy 1424.35
Glucose 0.57g
Iron 3.33mg 19%
Lactose 0.04g
Lysine 1.81g
Magnesium 66.69mg 17%
Manganese 0.36mg 18%
Net Carbohydrates 31.78g
Phosphorus 446.4mg 45%
Riboflavin 0.3mg 18%
Selenium 27.28mcg 39%
Thiamin 0.18mg 12%
Vitamin A 347.35IU 7%
Vitamin B12 0.5mcg 8%
Vitamin B6 0.68mg 34%
Vitamin C 40.27mg 67%
Vitamin D 5.46IU 1%
Vitamin E 0.53mg 5%
Vitamin K 3.72mcg 5%
Zinc 2.95mg 20%

Author: Dr. Jacquelyn P. Horne
Copyright: 2012

Pork Tenderloin with Blackberry Chipotle Glaze Topped with Toasted Walnuts

Just look at this gorgeous pork tenderloin, all dressed up for the holidays. I simply took the recipe I shared with you a few days ago, changed the cut of meat and added a delicious and beautiful rice pilaf. I use organic rice to avoid herbicides and pesticides. The crimson glaze is so pretty against the pale green color of the rice pilaf.

The real beauty of this cut of meat is that it is so good for you--yes, this particular cut of pork is low in calories, fat and relatively low in carbohydrates while high in B vitamins. I have highlighted in green the best attributes of this dish, and the yellow represents the not so good. Personally, this is one of our favorite cuts of meat. Dollar for dollar, it is very affordable because there is very, very little waste. The real bonus for us, with only the two of us in family, is that I cook once and then simply reheat the next day . . . that is if I can successfully hide it from Rick, my hungry sweetie.

Roasted Pork Chops with Blackberry Chipotle Glaze Topped with Toasted Walnuts

This recipe is truly a self-developed and perfected. Not having on hand the ingredients needed for what I had planned necessitated making a few--as in everything but the salt and the spices--substitutions. I was so glad I did not have what I thought I needed originally! This is truly a winner that you will want to make again and again.

Rotisserie Gift Makes for a Happy Husband plus recipe for Rotisserie Chicken With Rosemary and Sage

This is actually Rick’s recipe. Last year I gave him an electric rotisserie for his birthday. He had wanted one for several years and I finely found one while we were on vacation. He absolutely loves his present.

He buys the whole chickens from Sam's. The brand is Purdue Fresh and Tasty that comes two to the bag. We have checked with the company, and they have assured us these chicken are completely gluten free. And, he cooks two at the time, putting one in the freezer for later use.Pictured here Rick put the cooked chicken on a bed of rice and surrounded the bird with grilled vegetables. A pretty healthy meal, I would say.

If you do not have a rotisserie, you can roast the chicken in the oven. I have given you those instructions for that method as well.

Left-Over Pot Roast--What Do Y_O_U Do?

Everyone has a little pot roast left over from time to time. There is not enough to save for another meal, but too much expensive meat to just simply throw away. So, what in the world do you do?

The answer is simple--recycle! Regardless of how you prepare your pot roast, the information I am about to share is a winner every time. 

Here is the results of what I did:

Here is what I did:

1. Shred the left over meat from the pot roast.

2. Place in a lightly oiled skillet.

3. Add 1 cup prepared, gluten free marinara sauce such as Del Grosso. We particularly like the Tomato Basil Masterpiece in this line.

4. While the meat and marinara sauce are getting warm, place your choice of gluten free pasta on to cook., We chose DeBoles Brown Rick Spaghetti because it was already open. Corn pasta or penne or whatever gluten free pasta you have on hand will work.

5. Place pasta on plate; top with beef-and-marinara sauce.

6. Garnish with sprigs of basil and/or flat leaf parsley.

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This Is Too Easy Sirloin Kabobs

 I serve these with This Is Too Easy Veggie Kabobs (click for recipe). For four, all the skewers fits nicely on a cast iron cook top grill pan, which makes for a quicker meal and clean-up than firing off 'big mama' outside.

Just look at the rich color of these cooked kabobs!

Here's my recipe:

Kabobs on cook top grill

1 1/2 pounds sirloin, cut into 2-inch cubes
1/2 cup Blackberry Chipotle Sauce

Here is how I did it: 
1. Cut steak into two-inch cubes. Place cubes in sealable plastic bag. Pour Blackberry Chipotle Sauce over meat. Massage thoroughly into meat cubes. Seal bag and place in refrigerator for at least one hour, turning several times.


2. Drain and discard marinade. Divide cubes of steak into four equal amounts. Using 8-inch pre-soaked wooden skewers, thread steak cubes onto skewers, leaving approximately 1-inch on each to make handling easy.


3. To cook, place cast iron grill pan across two burners turned to medium-high. Place skewers on pr-heated grill, cook 3 to 5 minutes per side, depending on how well you want your meat cooked.


Servings: 4

Calories Per Serving: 429.14


Author: Dr. Jacquelyn P. Horne
Copyright: 2012

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Pizza Meatballs

Pizza Meatballs are delicious served over Deboles Corn Spaghetti with warm marinara sauce.

When you are tired but want a tasty meal, this one is for you! The pizza flavor is inside the meatballs, so every bite is like taking little bite of pizza. 

What I like most about these meat balls--in addition to being incredibly delicious is that they can be made in quantity and frozen. When you are ready for a quick, yummy meal, all you have to do thaw and cook.

 Here is my recipe:
 1/3 cup sweet onion, finely chopped
2 tablespoons sun-dried tomatoes in oil; drained, oil reserved, chopped
1 tablespoon dried basil, crushed
1/2 teaspoon fresh oregano, finely chopped
1/4 teaspoon fresh thyme, finely chopped
1/4 cup mozzarella cheese finely grated
1/4 cup Parmesan cheese freshly grated
1 tablespoon tomato paste, gluten free
1 teaspoon red pepper flakes
3/4 teaspoon salt  to taste
3/4 pound ground beef (chuck)
1/2 pound ground pork
3 ounces mozzarella cheese, diced
1 1/2 cups marinara sauce
1/2 teaspoon prepared minced garlic
1 teaspoon dried basil
1/2 teaspoon dried oregano
1/4 teaspoon dried thyme leaves, crushed
1 teaspoon onion flakes

Here is how I did it: 
1. Preheat oven to 350 degrees Fahrenheit. Line small roasting pan with aluminum foil for easy cleanup. Spray rack of roasting pan with non-stick canola cooking spray.

2. Place onion, sun-dried tomatoes, basil, oregano, thyme, red pepper flakes, and salt in the bowl of food processor. Process in 15-seconds in increments until well blended.

3. Transfer mixture to medium-sized mixing bowl. Add ground chuck and pork. Using clean hands combine thoroughly and shape into 18 meatballs about 1 1/2-inches in diameter. Using the handle of a wooden spoon, make a hole in the top of each meatball. Insert 1 cube of mozzarella into the center and close,  completely enclosing the cheese cube.

4. Place meatballs on prepared rack of roasting pan. Place in preheated oven and bake until cooked through, about 13 to 15 minutes. Turn heat to broil; cook an additional 2 minutes to brown.

5. While meatballs cook, place store bought marinara sauce in small saucepan. Add garlic, basil, oregano, thyme and onion flakes. Stir and heat thoroughly.

6. To serve, place cooked meatballs on pasta of choice (we prefer Deboles Corn Spaghetti) and drizzle with heated marinara sauce.

Servings: 4  Yield: 18 meatballs

Total Time: 42 minutes

Author: Dr. Jacquelyn P. Horne
Copyright: 2012

Just look at this little cub of mozzarella peaking out! YUM!

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Chicken and Cheese Soufflé

4 tablespoons butter, softened to room temperature
1/4 cup Jackie's Quick Bread Flour Blend (recipe follows)
1 1/2 cups whole milk, at room temperature
1/2 teaspoon ground nutmeg
1/2 teaspoon kosher salt
1 1/2 cups sharp cheddar cheese, grated
1/2 cup Asiago cheese, grated
2 cups frozen spinach, thawed & squeezed dry
2 cups cook chicken breast, cubed
1 cup bread crumbs made from Ener-G Gluten White Rice Bread
6 eggs yolks and whites divided

1. Place rack in center of oven. Preheat oven to 400 degrees Fahrenheit. Spray bottom and sides of 2-quart soufflé dish with non-stick cooking spray. Set aside.

2. Place butter in medium saucepan over medium-low heat. Add flour and cook, stirring constantly for about 1 to minutes or until flour begins to brown slightly. Very slowly add milk, whisking until the mixture is smooth and creamy. Turn temperature to medium and bring mixture to a simmer. Continue to stir constantly until mixture begins to thicken. Add nutmeg and salt; stir to combine and remove from heat. Add the cheeses, spinach, chicken, egg yolks and bread crumbs. Stir to combine; set aside.

3. Place egg whites in a large mixing bowl and using an electric mixer beat on high until egg white hold stiff peaks. Stir about 1/4 of egg whites into the chicken mixture. Gently folk in remaining egg whites and spoon mixture into prepared soufflé dish. Bake 55 to 60 minutes or until the top is puffed, firm and golden. Serve immediately.

Servings: 8

Total Time: 1 hour and 10 minutes

Oven Temperature: 400°F

Nutrition (per serving): 370 calories, 185 calories from fat, 20.7g total fat, 75.8mg cholesterol, 798.3mg sodium, 386.3mg potassium, 18.3g carbohydrates, 1.2g fiber, 8g sugar, 26.6g protein.

Recipe Type: Breakfast, Brunch, Casseroles, Entree, Gluten Free, Main Dish, Meat, Poultry

Source
Author: Dr. Jacquelyn P. Horne
Copyright: 2011


Jackie's Quick Bread Flour Blend

3 cups Bob's Red Mill Rice Flour
1 1/2 cups Bob's Red Mill Potato Starch
1 1/2 cups Hodgson Mill Soy Flour
3 teaspoons   Xanthan Gum
1 teaspoon cream of tartar

1. In large mixing bowl, carefully measure and combine all ingredients. Place in an airtight container; store mixture in refrigerator until needed.

Servings: 25
Yield: 6 1/4 cups

Total Time: 20 minutes

Nutrition (per serving): 49 calories, <1 calories from fat, <1g total fat, 0mg cholesterol, 24.1mg sodium, 19.8mg potassium, 5.3g carbohydrates, 1.3g fiber, <1g sugar, 1.1g protein.

Recipe Type: Gluten Free, Custom Flour Blend

Source
Author: Dr. Jacquelyn P. Horne
Copyright: 2011


Chicken and Cheese Souffle