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

Follow and tweet with me on Twitter

Connect with me on Facebook

Join my circle on Google+

Follow me on Pinterest

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

 Follow and tweet with me on Twitter

Connect with me on Facebook

Join my circle on Google+

Follow me on Pinterest

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!

Spaghetti Topped with Pan Fried Chicken and Homemade Marinara

This is a super meal for as few as one or multiply to accommodate a crowd. I typically put my chicken breasts in the marinade one night and then cook the next evening. The, from start to finish takes way less than an hour.

For those of you who are working, but want a good gluten free home cooked meal at the end of long day, this recipe just might be what you have been looking for.

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.

Shrimp and Rice for One

This is a relatively low calorie entree, and just look at all the really good nutrition jammed into this one dish.

Here is my recipe:
1/2 cup rice (of choice)

1 tablespoon olive oil

1/2 cup diced tomatoes

2 spears asparagus, trimmed and cut into 1-inch pieces

2 sliced fresh mushrooms

1 tablespoon fresh basil chopped

1 teaspoon fresh thyme leaves

1/4 teaspoon salt to taste

1/8 teaspoon Old Bay Seasoning

6 medium shrimp (16- 20 count), peeled and deveined with tails removed

Roasted Cornish Hen with Vegetables

Talking about a meal in one that just keeps on giving--well, I have one just for you. This makes a gorgeous meal perfect for Sunday dinner with just the family or anytime you are having guests. With only two in family that eat at the table, I double the amount of veggies that I roast to put with the other half of the hen in a risotto (Click for recipe ) later. By adding rice for the backdrop and a garden salad, you have a complete meal.

Roasted Chicken and Vegetable Risotto

When I cook chicken or turkey in any way, I typically plan to incorporate it into at least one other dish. This is a perfect example of using "planned over" chicken. I also roast a lot more vegetables than I need for the same reason. The prep time on this baby is somewhat deceiving; the recipe assumes you are starting from scratch. I had both my chicken cooked and my veggies roasted when I started, so my prep time was only a few minutes.

Pictured above is my complete meal which included Caramelized Mushrooms and Steamed Broccoli with Italian Dressing. A side salad rounded out the meal.

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%

Follow and tweet with me on Twitter

Connect with me on Facebook

Join my circle on Google+

Follow me on Pinterest

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

Hearty Italian Sausage and Turkey Soup

Just look at this gorgeous hearty soup that is a comfort food as the days are getting shorter and the temperature cooler. I like to add a side off cornbread to this dish to round out the meal. 

There are several things I like about this particular recipe. This dish is truly a one-dish, low calorie meal that is also chocked full of antioxidants. Once everything is chopped, the slow cooker does the remainder of the work for you, and all you have to do is ladle is soup into your bowl. And, because of the large amount of soup, you can plenty left over for a second meal, or you can freeze for later. This is also one of those dishes that is great when having a crowd in to watch a football game. Each can serve themselves when they get hungry.
The only thing that concerns me about this particular dish in the high sodium value. If you use a salt substitute the value will be lowered somewhat, but not extensively. I would NOT recommend this particular recipe for anyone with high blood pressure.

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.

PHL Sandwich

When my sweet husband was diagnosed as severely gluten intolerant, we thought sandwiches were gone forever. None of the commercially prepared sandwich bread tasted good to us. Most of it was pack-y and dry with very little flavor. 

That was until we bought our Cuisinart Bread Machine about a month ago. To get my confidence back in place, I decided I would begin with prepackaged mixes. To date I have tried both Hodgson Mill and Pamela's Bread Mix. Both are equally delicious! 

So, how do I decide which one to make? Depends on what I can find. Sometimes I can find one, but not the other. For example, the last grocery buying trip to our local Kroger yielded a Hodgson Mill Bread Mix right smack in the middle of wheat filled cookie mixes instead of in the section under the big "Gluten Free" sign on the other side of the store.

The recipe I am sharing with you is my husband's rendition of a BLT, and let me tell you. It is simply delicious! Try it and see for yourself!

Here is his recipe:
4 slices Boar's Head pancetta, thinly sliced
2 slices Pamela's Gluten-Free Bread (made from mix)
2 tablespoons Hellman's mayonnaise
2 leaves green leaf lettuce
1 3 1/2 inch heirloom  tomato
1/4 teaspoon salt  to taste


Here is how he did it:
1. Place four thin slices of pancetta in non-stick skillet over medium high heat. Cook until brown and crispy. When cooked, remove from skillet and place on a plate lined with two thicknesses of paper towel to drain. Set aside.


2. While pancetta cooks, cut two 1/2-inch slices from loaf of gluten free sandwich bread, made from one package of Pamela's Gluten Free Bread Mix. Spread all four half slice with 1/2 tablespoon Hellmann's Mayonnaise.


3. Place one lettuce leaf on each of two of the half slices of bread. Slice one 3 1/2-inch heirloom tomato into 1/3-inch slices, and place one slice on top of each piece of lettuce. Sprinkle each tomato slice very lightly with just a pinch of salt. Add two slices of crisp pancetta on top of each tomato slice, and then top each with second half slice of bread.


Servings: 2


Cooking Times
Preparation Time: 30 minutes
Cooking Time: 3 hours
Total Time: 3 hours and 30 minutes


Author: Dr. Jacquelyn P. Horne
Copyright: 2012

Follow and tweet with me on Twitter

Connect with me on Facebook

Join my circle on Google+

Follow me on Pinterest

Slow Cooker Tender 'n Tasty Barbarque Ribs

Who likes to spend their holiday over a hot grill? Certainly not yours truly here.  One way to take a lot of the work our of a barbeque day is simply do not fire off the grill. These ribs literally cooked themselves while you take a dip in the pool, enjoys friends or simply prop your feet up and relax with a big glass of frozen sangria snuggled next to the love of your life, which is exactly what I chose to do!

Just look at those juicy ribs

Here is my recipe:

1.5 lbs Country Style Pork Ribs, Boneless
40 ounces Sweet Baby Ray's Barbeque Sauce (1 bottle)
2 tablespoons canola oil (or other low saturated fat oil)


Here is how I did it:


1. Place Canola Oil in large skillet turned to medium high heat. Place pork ribs in heated oil and brown ribs on all sides.


2. Place browned ribs in slow cooker. Pour barbeque sauce over ribs; turn to coat.


3. Cook on high for 30 minutes, then turn to low for 3 hours.


4. Turn ribs to coat at 1 hour intervals.


Servings: 4


Preparation Time: 30 minutes


Author: Dr. Jacquelyn P. Horne
Copyright: 2012


Follow & tweet with 4 U Gluten Free on Twitter

Become a Facebook fan of 4 U Gluten Free

Follow 4 U Gluten Free on Pinterest

Join my circle on Google+

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

Become a Facebook Fan of 4 U Gluten Free

Tweet with 4 U Gluten Free on Twitter

Join my Circle on Google+

Follow me on Pinterest

Creamy Poppy Seed Chicken Casserole

Final product, plated with a side of  fresh green beans & garlic roasted baby purple potatoes. 

 Although quick to fix, providing the ultimate in comfort food. The trick to make this cream gluten free casserole is making sure all ingredients are already on hand. I make and freeze the chicken stock needed for creamed soups, and I make several batches of creamed soups, divided into 1 1/3 cup portions and freeze. Lastly, I grind two loaves of Ener G bread at a time that I also keep frozen. Thus, when making casseroles, I already have on hand the staple ingredients I use to keep when we were not eating a gluten free diet.