Archive | February, 2013

Gluten Free Chicken, Broccoli and Brown Rice Casserol

21 Feb

2 chicken breasts, cooked and shredded
2 cups uncooked brown rice
4 cups gluten free chicken broth (Herbox works great for this)
12 oz. frozen broccoli, chopped
2 Tbsp. rice flour
2 Tbsp. butter
1/2 tsp. salt
1/4 tsp. pepper
1/2 tsp. dried mustard
1 1/2 C. Milk
Squeeze lemon juice
1 Tbsp. mayonnaise (can use light version)
1 1/2 C. Cheddar cheese
1/4 C. Parmesan cheese
2 C. Gluten free bread crumbs (I save bread ends in freezer for this but you could also crunch up some GF corn Chex for this — I can’t recommend the Chex topping, we tried it the boys hated it. I ended up scrapping it off and doing breadcrumbs anyways.)
Mix the butter in medium sauce pan. Add flour, salt, pepper, mustard, cook until well incorporated. Slowly whisk in milk and cook on medium until thickened. Stir in cheese and remove from heat. Cook brown rice in medium sauce pan with 4 cups chicken broth, bring to boil then place lid on top and reduce heat to simmer for about 45 minutes and liquid is absorbed and rice tender. Mix rice, chicken, broccoli and cheese sauce in large bowl until well mixed, add lemon juice and Mayo, put in 9×13 casserole dish and top with GF bread crumbs. Bake at 350 for 30 minutes. You can make this into an even healthier version by using fat free or reduced fat cheese and milk. I made the full fat version for my four boys and it got 4 stars and second helpings all around.



Jello Parfaits (fat free, sugar free)

20 Feb

2 small packages of sugar free jello, I like orange for this one
2 C. boiling water
2 C. cold water
1 (6 oz.) container of key lime sugar free, fat free yogurt
Mix the two packages of Jello into the boiling water, mix well and dissolve and add cold water. Put in fridge and let set up. Then add container of yogurt and use hand blender or regular blender to fully incorporate. Divide out into small tupperware containers or dessert dishes and let set up in fridge.


Book Club Chicken Salad

20 Feb


6 to 8 chicken breasts

(Sprinkle some lemon pepper and a little salt on both sides. Cook chicken for 30 minutes at 350 degeres on foil lined cookie sheet, cover with another piece of foil.)

1 1/2 C. silvered almonds

5 Tbsp. brown sugar blend Splenda or favorite low calorie brown sugar

In a small skillet, sprinkle sugar over almonds and cook over medium heat until almonds are coated and sugar has dissolved.

3 bags European blend salad mix

1 1/2 C. craisins

2 C. shredded fat-free mozzarella cheese

1 1/2 lb. turkey bacon, cooked and crumbled up


1/2 large red onion

2 C. splenda

4 tsp. dry mustard

2 tsp. salt

1 C. red wine vinegar

2 C. vegetable oil

Finely chop red onion in food processor. Add sweetener, dry mustard, salt and vinegar and blend until frothy. Slowly add oil. Create salad assembly line and let people put together their own salad mix of greens, craisins, cheese, nuts, dressing or you can preassemble it if you like.

Butternut Squash Crustless Pie

20 Feb

1/4 tsp. Butter extract flavoring
1 tsp. cinnamon
3 eggs
1/2 tsp. nutmeg
1/2 tsp. salt
1/3 C. fat free milk
1/2 C. Splenda
1 tsp. vanilla extract
I cook my butternut squash whole in the oven on a cookie sheet like a baked potato but prick it with a fork in a few spots, it is easier to cut in half after it is cooked. Cut butternut squash in half, scoop out seeds and throw them away, then scoop out baked squash and measure 2 cups and place in blender. Add milk and blend, then rest of ingredients and blend some more. Pour into ramekin or pie dish and bake at 375 degrees for one hour until set the top will start to crack a little and lose some glossiness. Let cool and store in fridge. This is also a easy one to make into cupcake size portions, just use the foil liners as they are a bit more stable later, reduce cooking time to 30 minutes. Top with fat free whipped cream. Sugar free, low carb, low fat and gluten free. This can be made ahead of time and just let it sit out and unthaw on counter or in fridge.



Key Lime Pie (Low sugar, fat free)

20 Feb

12 Tbsp. oat bran (can use gluten free)
6 tsp. splenda brown sugar
1/2 tsp. cinnamon
6 tsp. warm water
Mix with fork until well integrated and little pea sized bits. Press evenly into bottom and sides of large pie pan. Bake at 350 for 5 minutes. Allow to cool.

2 (8 oz) tubs fat free coolwhip
2 (8 oz) Philidelphia fat free cream cheese at room temp
1/4 -1/2 C. Splenda to taste
2 tsp. lemon juice
12 packets of True Lime
zest from one lime

Whisk cream cheese with electric beater with sweetener, lemon juice and true lime, then add coolwhip. Fill pie crust, smooth, then top with lime zest. Put in freezer and let harden. Cover. Unthaw in fridge for two hours or so prior to serving. I also use this recipie to make individual “pies in a jar,” baking the crust in 4 oz. canning jars, putting filling in and then lid and freezing for those individual treats later.


Gluten free, sugar free, possibly fat free pancakes

20 Feb

I’ve had to approach the gluten free world this year due to the medical needs of one of our boys and so we have been testing out and changing up all kinds of gluten free recipes out there. This site has had my favorite GF flour mixture for making pancakes, breads, cookies, muffins
I think I may try out a different one for baking cakes. It is fairly economical since we grind our own brown rice flour. This pancake recipe started out from the Gluten Free Cooking School but I have made some minor alterations.
2 1/3 of our favorite GF flour mix
2 Tbsp. Splenda
2 tsp. baking powder
1/2 tsp. salt
1 1/2 fat free milk or other milk substitute
3 Tbsp. canola oil
2 eggs beaten ( or can use egg white substitute or 6 Tbsp water and 2 Tbsp. ground flax seed)
1/2 tsp. vanilla (I like to use a bit more 1 tsp.)
Mix dry ingredients in one bowl. Mix wet ingredients in another bowl. Slowly mix in wet ingredients with electric beater. Measure out with 1/4 cup onto electric non-stick griddle. Could serve with unsweetened applesauce and cinnamon or your favorite topping.


Whole Wheat Pizza

19 Feb

Whole Wheat Crust:
2 1/2 C. Whole wheat flour
2 1/4 tsp. yeast
3/4 tsp. salt
1 C. Warm water
1 Tbsp. sugar
Combine water, yeast, oil, salt and sugar. Let stand 5 min. Mix in flour a little at a time. Knead until dough becomes soft and elastic. Roll out very thin and place on pizza pan or stone. This makes enough for two very thin crusts or one normal crust.
Top with favorite pizza sauce, low or non-fat mozzarella cheese, low-fat turkey pepperoni and favorite vegetables. I top with fresh spinach leaves, mushrooms, black olives, green peppers and chopped tomatoes. Bake at 400 degrees for about 18 minutes. — Submitted by Mindy Sturgell

Turkey Meat Loaf and Creamy “Mock Mashed Potatoes”

19 Feb

Turkey Meat Loaf:

2 lbs. ground turkey lean

1 bunch of green onions chopped (If I don’t have these I sometimes just chop up half a regular onion)

2 Tbsp. minced red onion (I chop and then freeze extra to save for later)

5 cloves garlic, minced

2 eggs

6 Tbsp. oat bran (can use gluten free)

½ C. skim milk

2 tsp. salt

1 Tbsp. low sodium soy sauce (can use gluten free)

2 tsp. pepper

4 Tbsp no sugar ketchup + 2 Tbsp. for topping (I often just buy a can of tomato paste and add some Stevia to it.)

½ packet stevia

2 tsp. Worcestershire sauce

2 Tbsp. parsley leaves (dried works fine too)

Preheat oven to350. Mix all ingredients in large bowl until well incorporated. Very lightly oil (can use 0 calorie canola spray) two large loaf pans and divide mixture between two pans, bake for 1 hour. Baste tops of loafs with 2 Tbsp. ketchup mixture and broil for a few minutes to have semi-burnt top coating. Serve with cauliflower mock mashed potatoes below.

“Mock” Garlic Mashed Potatoes:

1 medium head cauliflower

2-3 Tbsp. fat-free cream cheese

2-3 cloves garlic

1/8 tsp. black pepper

2-3 Tbsp. butter flavor seasoning (Molly Mcbutter powder works well)

½ c. green onion chopped

Steam cauliflower and garlic together until soft, place mixture in tea towel and strain out remaining liquid into sink. It really helps create that creamy, fluffy potato texture if you can get as much water out as possible. In Large bowl mash cauliflower with remaining ingredients and top with chopped green onion for garnish. No one will even know they aren’t potatoes — hahaha!

I top my meatloaf with the “mock” potatoes for serving — Sis. Campbell.


The Dukan Oatbran/Protein Pancake or Flat Bread

19 Feb


2 C. oatbran (Can use gluten free)

2 C. fat-free plain greek yogurt

6 Tbsp. splenda or sweeten to taste with stevia

2 C. egg whites

In bowl put oatbran and sweetener together and blend with fork, add yogurt and blend. In separate bowl put egg whites and beat until stiff and foamy then add to oatbran mixture until well incorporated. Use non-stick skillet and heat over medium heat, use 1/3 c.measuring device and scoop oatbran mixture and place in skillet and cook just like pancake. I make up the whole big batch let them cool, place in ziplock bag and refrigerate or freeze.

This is a base that can be used in a variety of ways for breakfast I serve with Brumel and Brown yogurt spread or Parkay 0 calorie butter spray and sugar-free low calorie maple syrup or if you’re on the cruise phase you can serve with sugar-free jam and fat-free redi-whip topping.

For lunch time options I’ve used it as a base for pizza crust, I put a little tomato sauce, Italian seasoning, then top with some mushrooms, peppers, grilled chicken and fat free cheese. I’ve also used a a base for a tuna melt, I make up a can of tuna with a little fat-free plain yogurt mixed with a little fat-free cottage cheese, some mustard and chopped up dill pickle, pile on top of flat bread top with fat free cheese and toast in oven. There is the obvious sandwich with spicy brown mustard, lean lunchmeat and fat free cheese (can also used seasoned fat free cream cheese spread), and a dill pickle, fold sandwich in half and feast.

Have also used it to make a taco-styled pizza: saute an onion with two pounds of lean ground turkey meat, season with taco seasoning then pile on top of flat bread, top with fat free cheese and microwave 20 seconds until cheese starts to soften, then add some lettuce, pico de gyo (chopped white onion, tomato, cilantro), squeeze a lime wedge over that, layer with a little fat-free sour cream and this sauce (fat free Ranch mixed with tobasco or taco sauce) — save leftovers for assembling lunch or dinner later in the week, so good.– Sis. Campbell


Fat Free Sugar Free Eggnog Pudding

19 Feb

1 pkt. unflavored gelatine
1 C. boiling water
2 small packages sugar free vanilla pudding (can use gluten free)
2 3/4 C. fat free milk
1/2 tsp. cinnamon
1/4 tsp. nutmeg

Dissolve gelatine in boiling water, stir. Add two packages of pudding and mix well, add cinnamon and nutmeg, mix. Slowly add in fat free milk (I use powdered milk and mix it up in measuring cup). I finish it off with my hand held immulsion blender but an electric mixer works as well it adds air bubbles and gives texture. Divide into small pudding size tupperware or pretty custard dishes depending on what you are using it for. Let set for a few hours or so until set. I like to top mine off with fat free whipped cream. Yummy– Sis. Campbell.