'gluten free' posts

Red chili flakes and lime make this one-dish supper pop with flavor. This recipe (serves 4) also makes a fun buffet dinner. Everyone starts with a bowl of Pho (pronounced “fuh”) and chooses from a variety of toppings.

Ingredients

• 3 cups low-sodium chicken broth
• 7 cups water
• 12 ounces boneless skinless chicken breasts, sliced
• 3 mushrooms, sliced
• 1 tablespoon ground ginger
• ¼ cup snow peas, sliced
• 8 ounces thin rice noodles (usually found in the Asian section of the grocery store)
• 1 cup bean sprouts
• ½ cup chopped green onions
• 1 teaspoon red chili flakes, or to taste
• 1 tablespoon fresh chopped cilantro
• Lime wedges
• Basil

Directions

1. In saucepan, bring chicken broth and 1 cup water to boil.
2. Add chicken, ginger, and mushrooms. Simmer 5 minutes. Add snow peas and simmer 1 minute more.
3. In a separate pot, bring 6 cups of water to boil for rice noodles.
4. Break and stir in noodles. Remove from heat, cover, let stand 5 minutes. Drain and rinse under cold water to stop cooking.
5. Portion rice noodles and bean sprouts into deep soup bowls. Ladle on chicken broth mixture. Top with selection of green onions, red chili flakes, cilantro, basil, and lime.

Per serving: 376 calories, 29 gm protein, 54 gm carbohydrate, 4 gm fat, 1 gm sat fat, 2 gm mono fat, 60 mg cholesterol, 2 gm fiber, 380 gm sodium

THE SEASONED COOK You may substitute other green vegetables, like broccoli or bok choy for the snow peas. Try fish or shrimp instead of chicken.

Get your creative juices flowing with grilled fruit! In just minutes you can achieve sweet caramelization that’s a no-brainer for dessert, but don’t miss bringing them to the table as an appetizer or side dish, or saving them for breakfast the next day. It’s easy to mix and match flavors and fruits to add color and jazz to any meal.

Grilled Peach and Sweet Onion Salsa

Ingredients

• 1 small sweet onion, peeled, diced
• Juice of 2 limes
• ½ teaspoon salt
• Non-stick pan spray
• 3 peaches, peeled, halved, pit removed
• 1 jalapeno chili, diced
• ¼ cup mint, chopped
• 1 teaspoon sugar

Directions

1. Preheat grill. Toss onion with lime juice and salt and allow to sit for 30 minutes.
2. Spray cut halves of peaches lightly and lay cut side down on hot grill. Grill on each side for about 3 minutes. Remove and cool; dice into ½ inch pieces.
3. Combine peaches, chili, mint and sugar into onion mixture. Serve with grilled meat or fish.

Per serving: 51 calories, 1g protein, 13g carbohydrate, 2g fiber, --g fat, --g saturated fat, --g mono fat, 0 mg cholesterol, 197mg sodium

Grilled Strawberries

Ingredients

• Wooden skewers
• 1 pint whole strawberries
• 1 tablespoon powdered sugar

Directions

1. Preheat grill and soak 4 wooden skewers 60 minutes in water.
2. Dust strawberries with powdered sugar and thread onto skewers.
3. Grill berries over medium-hot fire for about 3 minutes per side or until they are slightly browned and warmed through.

Per serving: 35 calories, 1g protein, 8g carbohydrate, 2g fiber, --g fat, --g saturated fat, --g mono fat, 0 mg cholesterol, 1mg sodium

THE SEASONED COOK You can serve fruit straight off the skewer for appetizers or desert; slice fruit and combine with mint to accompany grilled salmon or chicken; or serve over ice cream or under a dollop of low-fat sour cream or yogurt for a light finish or easy breakfast the next day.

Heart healthy and full flavored…it’s Greek to you! Marinated for moistness, chicken breasts say “opaa” when sauced with tangy low-fat yogurt spiked with fresh herbs and the Vitamin C and Limonene of lemon juice and lemon peel. Serves 4.

Ingredients

• 1 cup plain low-fat yogurt
• 2 tablespoons finely grated lemon peel
• 1½ tablespoon lemon juice
• 2 tablespoons oregano and parsley, finely chopped
• 1 clove garlic, minced
• ¼ teaspoon salt
• ¼ teaspoon ground pepper
• 1 pound chicken breasts, boneless, skinless

Directions

1. Combine the yogurt, lemon peel and juice, oregano, parsley, garlic, salt and pepper.
2. Put the chicken into a dish and spread about ¼ cup of the yogurt sauce over the chicken. Cover with plastic wrap and refrigerate several hours or overnight. Cover and refrigerate the remaining yogurt sauce.
3. Place the chicken on a rack in a baking pan and bake in a preheated 375 °F oven for 30 minutes.
4. Turn the oven on to broil and continue cooking about 5 minutes, until the chicken is browned and cooked through. (Adjust the rack higher if necessary)
5. Spoon the remaining yogurt sauce over the chicken and serve with veggie confetti salad.

Per serving: 229 calories, 38 gm protein, 7 gm carbohydrate, 4 gm fat, 1 gm sat, 1 gm mono, 96 mg cholesterol,1 gm fiber, 273 mg sodium

THE SEASONED COOK This chicken can accompany a variety of salads, including tabouli.

The silky richness of heart-healthy avocados, rich in folic acid and monounsaturated fats, meets the sparkling tang of pretty pink grapefruit, a good source of lycopene and potassium. Oranges are another sweet, juicy option. Skip the chips and get your avocados in a refreshing new way! Serves 4.

Ingredients

• ½ medium red onion, finely chopped
• 2 ripe grapefruits, peeled, sectioned and skins removed
• 1 ripe avocado, sliced into 12-16 long thin slices
• 1 head romaine or bibb lettuce, or 1 pound mixed salad greens

Directions

1. Arrange lettuce on 4 salad plates.
2. Top with 4 avocado slices, and 6 grapefruit sections.
3. Sprinkle chopped onion over fruit.

Per serving: 136 calories, 3 gm protein, 17 gm carbohydrate, 8 gm fat, 1 gm sat, 5 gm mono, 0 mg cholesterol 5 gm fiber, 11 mg sodium

THE SEASONED COOK Avocados are a great source of folic acid, potassium and monounsaturated fats. And, if you’re on a statin, remember to substitute the grapefruit because of potential side effects.

Put some mega in your menu! This savory fritatta showcases green superfoods, those savory superheros that are low in calories and high in nutrients and anti-oxidants. Choose between kale, chard or spinach, pepped up with sautéed onion, garlic and red pepper. A super selection for breakfast, lunch or dinner. Serves 4.

Ingredients

• 1 bunch kale, Swiss chard, or spinach (about 4 cups)
• 2 tablespoons water
• 1 tablespoon olive oil
• 1 onion, diced
• 1 clove garlic, minced
• 1 large red bell pepper, cut into bite-sized julienne
• 4 eggs
• 8 egg whites
• black pepper to taste
• ¼ cup Parmesan cheese

Directions

1. Place oven rack in center of oven and preheat broiler.
2. To prepare greens, remove tough ribs and stems and chop leaves into bite-sized pieces.
3. In a nonstick, oven-proof skillet, heat olive oil and sauté onion and garlic until golden. Add red pepper and sauté briefly. Add greens and a splash of water, just enough to wilt the greens. Cover pan and allow the greens to steam until tender, 5-10 minutes, depending on the greens you use. The denser the leaf, the more cooking is needed.
4. Whisk whole eggs and egg whites with 2 tablespoons water. Add pepper.
5. Remove lid and pour egg mixture evenly over vegetables. Sprinkle with Parmesan cheese. Broil just until eggs are set, about 6-8 minutes. Remove, cut into wedges, and serve with roasted vegetables.

Per serving: 212 calories, 18 gm protein, 12 gm carbohydrate, 10 gm fat, 3 gm sat fat, 5 gm mono fat, 216 mg cholesterol, 2 gm fiber, 287 mg sodium

THE SEASONED COOK Frittatas can also be made entirely on top of the stove. Turn the heat down very low, cover skillet, and cook until eggs are set. For less than $5 for four people, this is one of the most economical and nutritious main dishes you can make.

This is a great basic breakfast drink with tons of versatility to suit your taste. It’s packed with anti-oxidants, vitamins and essential minerals to get your day off to a heart-healthy start (serves 1-2).

Ingredients

• 1 cup frozen blueberries thawed, or fresh in season
• 1 cup nonfat plain yogurt
• 1 medium ripe banana, roughly chopped
• Suggested garnish – fresh mint

Directions

1. Place all ingredients in blender or food processor, blending until smooth.
2. Check texture. Add ice for a thinner taste.
3. To enjoy the color, serve in clear glasses.

Per serving: 155 calories, 7g protein, 32g carbohydrate, 1g fat, 0g sat fat, 1g mono fat, 2mg cholesterol, 4g fiber, 88mg sodium

THE SEASONED COOK For a more substantial meal try adding: finely ground flax seeds, nuts, tofu, or other favorite fruit. This recipe is most nutritious and tastes best when enjoyed fresh, but for more efficient mornings you can double it and save half for a snack or the next day. When buying yogurt, check the label for high protein and low sugar count.

You know the saying, “real men don’t eat quiche?” Well, that’s crazy because every man we know goes for seconds. Maybe that’s because it’s got Popeye’s food as the chief ingredient. We serve it for brunch and luncheon meetings and it’s great for leftovers. Serves 4.

Ingredients

• 1 cup thinly sliced onions
• 1 cup thinly sliced mushrooms
• 6 cups fresh spinach or one 10-ounce package frozen spinach, well drained
• 2 large eggs plus 4 egg whites
• 1 cup low-fat ricotta cheese
• ½ teaspoon each dried dill weed, oregano, thyme, and black pepper
• ¼ teaspoon nutmeg
• 1 tablespoon shredded Parmesan cheese

Directions

1. Preheat oven to 350°.
2. Lightly spray a large skillet with canola oil and sauté onions with mushrooms until translucent. Set aside.
3. Wash, dry, and coarsely chop spinach. Add 1 tablespoon water and spinach to skillet, sauté until just wilted (about 2-3 minutes). Press any liquid out of spinach using strainer. Set aside.
4. Beat eggs and whites until frothy. Gently mix in ricotta, herbs, and spices. Fold in wilted spinach, onions, and mushrooms. Stir until everything is well coated with egg mixture.
5. Lightly spray canola oil into an 8" x 8" ovenproof dish or deep pie pan, pour in mixture, sprinkle parmesan cheese on top and bake until browned and quiche is set in center (25-35 minutes). Let quiche cool for 5-10 minutes before serving.

Per serving: 180 calories, 17 gm protein, 11 gm carbohydrate, 8 gm fat, 4 gm sat fat, 3 gm mono fat, 126 mg cholesterol, 2 gm fiber, 224 mg sodium

THE SEASONED COOK Spice up this dish by serving your favorite mustard on the side. And, for more texture, add an extra cup of different mushrooms or another vegetable. Cremini or shiitake mushrooms are good alternatives and will provide added selenium.