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Cod with Orange Sauce

When your grocer has a sale on white fish, you’ll want to rely on this delicious menu. The presentation is as impressive as the flavors (serves 4).

Ingredients

  • Canola oil spray
  • ½ cup orange juice
  • 2 tablespoons honey
  • 1 clove garlic, minced
  • 1½ pounds cod fillets
  • ½ teaspoon cornstarch
  • 1 orange peeled and sliced in rings

Directions

  1. Preheat oven to 350º. Spray an oven-proof dish with oil.
  2. In a bowl mix together orange juice, honey, and garlic. Place fillets in dish, cover with orange juice mixture.
  3. Place dish on top shelf in oven and bake for 10-12 minutes depending on thickness.
  4. Remove fish to serving plates. Add cornstarch to remaining orange sauce. Cook and stir frequently until thickened. Pour over fish and garnish with orange slices.

Per serving: 282 calories, 32 gm protein, 23 gm carbohydrate, 7 gm fat, 2 gm sat fat, 3 gm mono fat, 74 mg cholesterol, 0 gm fiber, 550 gm sodium

THE SEASONED COOK: Cod, like other cold-water fish, is a source of Omega-3 fatty acids, which promotes heart health.

Hearty Spinach and Bean Soup

Make Popeye proud! This satisfying soup is ready faster than you can say “I am what I am!” Fresh spinach, low in calories and high in phytonutrients, protein-packed beans and dashes of cinnamon and cumin make this soup super delish! Add depth with fire-roasted tomatoes or smoked paprika. Serves 4.

Ingredients

  • 1 15-ounce can low-sodium kidney or navy beans, drained and rinsed
  • 1 24-ounce can low-sodium tomatoes, chopped, undrained
  • 1 medium onion, chopped
  • 1 teaspoon ground cinnamon
  • 1 teaspoon ground cumin
  • 2 cups chopped spinach
  • pepper to taste

Directions

  1. In a large soup pot stir in beans, tomatoes, onions, cinnamon, and cumin.
  2. Heat soup to boiling; reduce heat and simmer 5 to 10 minutes.
  3. Stir spinach into soup. Season to taste with pepper.

Per serving: 147 calories, 9 gm protein, 29 gm carbohydrate, 1 gm fat, 0 gm sat fat, 0 gm mono fat, 0 mg cholesterol, 10 gm fiber, 583 mg sodium

THE SEASONED COOK It’s easy to use spinach these days because it comes pre-bagged. Just rinse and cut off the stems. Spinach packs a wallop of beta-carotene and is rich in other vitamins and minerals.

Easy Baked Tortilla Chips

Ingredients

  • 4 small corn tortillas, quartered

Directions

  1. Preheat oven to 300º.
  2. Spread tortillas evenly on baking sheet.
  3. Cook for 6-8 minutes until lightly browned.

Per serving: 18 calories, 1 gm protein, 0 gm carbohydrate, 0 gm fat, 0 gm sat fat, 0 gm mono fat, 0 mg cholesterol, 0 gm fiber, 7 mg sodium

Dilled Cucumbers with Yogurt Dressing

What do you do with all those cucumbers in your garden? Here’s a refreshing salad that goes well with cold and hot dishes alike. One 8-inch cucumber has 12% of the daily minimum recommended amount of fiber. Serves 4.

Ingredients

  • 2 cucumbers, unpeeled, sliced thin
  • ½ teaspoon black pepper
  • 2 tablespoons white wine vinegar
  • 1 tablespoon sugar
  • ½ teaspoon salt, optional

Yogurt dressing

  • 1 cup nonfat plain yogurt
  • 2 tablespoons fresh dill, chopped
  • 4 green onions, light green parts only, finely chopped

Directions

  1. Place cucumber slices in a bowl and add pepper, vinegar, and sugar. Gently stir to coat cucumbers and marinate for 15 minutes while you prepare the dressing.
  2. For dressing, stir together the yogurt, dill, and green onions.
  3. Drain cucumbers, then add to dressing and stir to blend. Garnish with dill.

Per serving: 86 calories, 5 gm protein, 15 gm carbohydrate, 0 gm fat, 4 gm cholesterol, 1 gm fiber, 340 mg sodium (50 mg sodium without salt)

Vietnamese Chicken Pho

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.

Sweet and Spicy Grilled Fruit

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.

Greek Chicken with Herbed Yogurt Sauce

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.

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