If prepared as follows, this is a gluten free meal (note the use of GF tamari sauce rather than soy sauce) and, if you skip the rice, grain free. I will be allowing the meat to simmer slowly at a low temperature rather than frying it at high temperature. And remember, in your meat choice, pastured/grass-fed/organic is always best.
Sauce: 5 Tbsp tamari 1 1/2 Tbsp white wine vinegar 1/4 cup water or chicken stock 1/2 tsp brown sugar (optional, but yummy) 3 green onions, sliced as desired 1/8 tsp cayenne *Combine in a bowl. Set aside. 1 1/2 pounds chicken breast, thighs, or legs, boneless, cut into thin strips (cutting when still partially frozen makes thinly slicing a lot easier) 2 Tbsp cornstarch 2-3 Tbsp peanut oil or olive oil 2 Tbsp fresh ginger (I use pickled sushi ginger, chopped up) 2-4 cloves garlic, minced *Use a large skillet or wok. Heat oil on medium-low heat. Toss chicken strips with cornstarch until coated in a separate bowl. Add chicken, garlic, and ginger to hot skillet and cook gently for 2-3 minutes, then pour sauce over chicken. Bring to a simmer and cover. Keep it at a low enough temperature that you can only see little bubbles coming to the surface. While the chicken cooks, chop as many vegetables as you'd like. The smaller they are cut, the tastier the stir fry is, in my opinion. Some of my favorites: broccoli, red cabbage, green cabbage, white onions, bell peppers, carrots grated or sliced paper thin with a peeler. Add veggies to chicken and stir. Add more water, 1/4 cup at a time, if necessary. Replace lid and let cook until veggies are steamed, and chicken is done in the middle. Serve with rice if desired.
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I've talked in previous posts about the benefits of slow cooking meat on the bone whenever possible in order to get the most nutrients from the meat. I try to use long, slow cooking at lower temperatures (250 degrees F at the highest) whenever possible. I also purchase meat on the bone when available - it actually tends to be cheaper because people typically prefer the nice, neat pink blobs of boneless, Dolly Parton-esque chicken breasts. Leg meat is cheaper, but more nutrient-rich than breast meat. On the bone, with some skin and sinew, slow-cooked meat is superior in every way from a nutritional perspective. (Buy pastured, non-grain-fed meat whenever possible, and definitely try to avoid meats from animals treated with antibiotics/hormones.) Soups, stews, and roasts lend themselves well to these methods. The slow cooker makes it easy on busy days (or not so busy days) to cook meat well, in a way that maximizes nutrient content.
Today I have some business to take care of in regards to our home purchase, a job interview, groceries to buy, and other errands to run. This morning I took 5 minutes - literally - to throw some ingredients into our trusty crock pot. Tonight I will steam some rice and saute or oven roast some veggies, and dinner will be ready. Knowing that a nourishing, yummy dinner is pretty much in the bag frees my mind up to focus on work, home insurance, completing my personal trainer certification, and, of course, blogging. The only caveat is to ALWAYS make sure that the crock pot is actually on before you leave for the day. I can speak from experience and say that it's terribly disappointing to come home to a room-temperature pot of raw meat and other ingredients. One downside to slow cooking is that many of the recipes can seem very similar. Today I threw together something a little different. I found this recipe on the Food Network, but adapted it to the preferences of my kids and to lower the carb content. This could also be made on the stove top - allow about 2 hours for complete cooking. To do that, you would saute the onions in some oil, add the chicken and brown it, then add the rest of the ingredients and allow it to stew at a low simmer. 2-3 lbs chicken, any cut you prefer, on the bone or off 1 onion, thinly sliced 4 cloves garlic 16 oz tomato puree/sauce 8 oz water or chicken broth 1 tsp cinnamon 1 tsp cumin 1 tsp ginger 1/2 tsp cayenne (can be omitted if you don't like spicy) 1 1/2 tsp salt 1 can or 16 oz garbanzo beans (can be omitted if you are legume-free) Put all ingredients in the crock pot. Set to low and cook for 6-8 hours. Serve over rice or steamed/roasted vegetables. Oven roasted cauliflower is amazing as a rice substitute. A woman I work with recently brought in a turkey patty that she had prepared at home. It looked and smelled delicious, and she was kind enough to share her recipe. I figured it wouldn't be a huge hit with the kids (it involves spinach and feta) so I decided to make a "loaf" for myself, that I could cut pieces from and warm up for lunches at work, or eat for dinner when I make something that is more kid-centric but not necessarily one of my favorites. It cooked up beautifully, and I plan to keep it on hand in the fridge throughout this week. It is very moist and flavorful. This recipe is gluten-free, low-carb, and full of veggies. It's also infinitely adaptable. I made a simple aioli to top the slice I ate for dinner.
Ingredients: 1 pound ground turkey 1 egg olive oil 1 small onion, chopped 4 scallions, chopped 2 cloves garlic, minced 1 10-oz bag of frozen spinach 1 cup chopped mushrooms 1 cup diced peppers 1/4 cup crumbled feta cheese 1 fresh tomato, chopped 1 tsp gluten free tamari salt/pepper to taste 1. In a large saute pan, gently cook the onions, scallions, and garlic for about 5 minutes. Add the mushrooms and peppers, and cook until soft. Add the chopped spinach and chopped tomato and cook for an addition 5 minutes. Add the feta cheese, salt, and pepper. Remove from heat. 2. In a bowl, mix the cooked vegetables, ground turkey, tamari, and egg until well-combined. 3. Press the mixture into a 9x9 baking dish. Bake at 375 for about 30-40 minutes, or until at least 165 degrees in the middle. This can also be made as burgers, and grilled. Aioli: Mix together 2 Tbsp mayonnaise, 1 clove garlic, and 1-2 Tbsp fresh lemon juice. Combine well and use as a topping for the meatloaf. I got this recipe from a colleague while living overseas, and it's amazing. This dish has become a family favorite - both of the boys love it, which is fantastic as it's full of good stuff. I have adapted it to make it a little more "primal" than the original recipe - replaced cream with coconut milk, took the flour (used as a thickener in the original recipe) out, and I eat it over broccoli or cauliflower rather than rice. Although, if you are going to have rice, basmati rice is tasty and has a lower glycemic index than regular white rice...good news for those who are sensitive to carbs.
Making it in the crock pot allows the slow, moist cooking of the meat, yielding a tastier dish with less protein damage. The original recipe is done on the stove and can be completed in about 45 minutes. Crock pot directions are below, but I will explain how to prepare it on the stove, as well. Put the following list of ingredients into the crock pot. Stir. Set to low and cook for 6 hours. Chicken - I use boneless thighs and boneless breasts, about 2 lbs total. Leave pieces whole, or cut into bite-sized chunks. 3 Tbsp butter 3 Tbsp olive or coconut oil 2-3 Tbsp fresh ginger, grated 2-3 Tbsp fresh garlic 2 Tbsp garam masala (available in spice section at grocery stores) 2-3 Tbsp cayenne pepper (for a spicy curry) OR sweet paprika for a kid-friendly curry 3 tsp cumin 1 1/2 tsp coriander 1 1/2 tsp turmeric 2 bay leaves 1 can coconut milk 2 Tbsp lemon juice 4 Tbsp tomato paste 1 cup water 1 tsp salt 1/4 tsp black pepper Serve with rice, steamed vegetables, or make another veggie curry for the side. Great with chutney and plain yogurt, as well. Diced tomatoes and cucumbers drenched in yogurt make a tasty side salad. Can garnish with fresh cilantro and slivered almonds. To do on stove: 1. Cook onions in butter until soft and brown. Remove from pan. 2. Increase the heat and brown the chicken pieces. All all of the spices, ginger, and garlic and cook until aromatic. 3. Add a few tablespoons of water to deglaze pan. Add tomato sauce and bay leaves. Put onions back in. Simmer 20-30 minutes. 4. Add lemon juice. Add a few tablespoons of warm sauce into the coconut milk, stir well, then pour it all back into the pot. Bring back to simmering, then serve. |
AuthorI'm Emily. I currently work in online education management, but I also have a Masters degree in Nutritional Sciences (my true passion). In addition, I am a mom, cook, avid reader, novice gardener, and enjoy all kinds of outdoor activities. On my blog, you will find articles on food, fitness, weight management, and eating issues. ALL recipes on my blog are gluten-free. Many are low-carbohydrate. Most are grain free. Enjoy! Categories
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