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Beans & Rice

29 Sep



  • Can of beans (black, pinto, or white)
  • 1 serving of rice per person
  • Spices as desired



  • Heat up a can of black, pinto or white beans.
  • Serve with brown rice; spice to taste
  • You can warm the meal in a crock pot and serve later.



How To Poach An Egg

22 Sep

1. Place 1 1/2 in of water in a non stick skillet

2. Bring water to a slow simmer.

3. Break egg into a small cup

4. Carefully submerge cup and lower egg into simmering water.

5. Cook for 4.5 minutes

6. Remove eggs from water with a slotted spoon and place on paper towel.

Baked Shrimp in Tomato Feta Sauce

23 Aug

Yield: 4 servings



  • 1 Tbsp olive oil
  • 1 medium onion, chopped
  • 2 cloves garlic, minced
  • 2 14.5-ounce cans of diced tomatoes
  • 1/4 cup minced fresh parsley
  • 1 Tbsp minced fresh dill or 1 teaspoon dried dill
  • 1 to 1 1/4 pounds medium sized raw shrimp, peeled and deveined (can leave tails on), thaw if frozen
  • Pinch of salt, more to taste
  • Pinch black pepper, more to taste
  • 3 ounces feta cheese (about 2/3 cup, crumbled)



  • Preheat oven to 425°F. Heat oil in a large, oven-proof skillet on medium high heat. Add the onions and cook until softened, 3-5 minutes. Add the garlic and cook until fragrant, about 30 seconds more.
  • Add the tomatoes and bring to a simmer, reduce heat and let simmer for 5-10 minutes, until the juices thicken a bit.
  • Remove from heat. Stir in the herbs, shrimp, feta cheese, and salt and pepper to taste. Place pan in oven and bake, uncovered, until shrimp are cooked through, about 10-12 minutes.
  • Serve immediately. Serve with crusty French or Italian loaf bread, pasta, or rice.



Source: Simply Recipes

Broiled Flank Steak with Warm Tomato Topping

9 Aug


Yield: 4 servings (serving size: 3 ounces meat and about 1/3 cup topping)


  • 1 1/4 teaspoons ground cumin, divided
  • 3/4 teaspoon salt, divided
  • 1/8 teaspoon ground red pepper
  • 1 (1-pound) flank steak, trimmed
  • Cooking spray
  • 1 teaspoon olive oil
  • 1 teaspoon bottled minced garlic
  • 1 jalapeño pepper, seeded and minced (about 1 tablespoon)
  • 2 cups grape or cherry tomatoes, halved
  • 1/4 cup chopped fresh cilantro



  • Preheat broiler.
  • Combine 1 teaspoon cumin, 1/2 teaspoon salt, and red pepper; sprinkle evenly over steak. Place steak on a broiler pan coated with cooking spray; broil 10 minutes or until desired degree of doneness, turning once. Cut steak diagonally across grain into thin slices.
  • Heat oil in a large nonstick skillet over medium heat. Add garlic and jalapeño to pan; cook 1 minute. Add remaining 1/4 teaspoon cumin, remaining 1/4 teaspoon salt, and tomatoes to pan; cook 3 minutes or until tomatoes begin to soften. Remove from heat; stir in cilantro. Serve tomato topping with steak.


Nutritional Information

Calories per serving: 194
Fat per serving: 7.9g
Saturated fat per   serving: 2.5g
Protein per serving: 25.3g
Carbohydrates per   serving: 4.3g
Fiber per serving: 1.2g
Cholesterol per serving: 37mg
Iron per serving: 2.4mg
Sodium per serving: 514mg
Calcium per serving: 38mg


Source: Jackie Mills, MS, RD, Cooking Light JANUARY 2008

Jumbalaya Stew

23 Jul


Yield: 16 servings (1 cup)



  • 4 cupswater
  • 2 1/2 cupschopped tomato (about 2 large)
  • 1 1/2 cupschopped green bell pepper (about 2 small)
  • 1 cupchopped onion (about 1 medium)
  • 1 teaspoondried Italian seasoning
  • 1 teaspoonchili powder
  • 1 teaspoonhot sauce
  • 3/4 teaspoonsalt
  • 3 garlic cloves, minced
  • 1 bay leaf
  • 2 cupsuncooked instant rice
  • 3 (8-ounce) cans no-salt-added tomato sauce
  • 2 (15-ounce) cans no-salt-added red kidney beans, undrained
  • 1 (16-ounce) package frozen sliced okra, thawed



  • Combine first 10 ingredients in a large Dutch oven. Bring to a boil; reduce heat, and cook, uncovered, 5 minutes.
  • Add rice and remaining ingredients. Bring to a boil; reduce heat, and cook, uncovered, 5 minutes or until okra is tender. Remove and discard bay leaf.


Nutritional Information

Calories per serving: 151
Fat per serving: 0.6g
Saturated fat per   serving: 0.1g
Protein per serving: 7g
Carbohydrates per   serving: 30.7g
Fiber per serving: 3.2g
Cholesterol per serving: 0mg
Iron per serving: 0.0mg
Sodium per serving: 129mg
Calcium per serving: 0.0mg


Source: – Jumbalaya Stew