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.
0 Comments
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. This is another recipe that fits the bill for comfort food, kid-friendly, and easily reheated fare. According to tradition, a shepherds pie is made with minced lamb or mutton, while a pie made with minced beef is called cottage pie. Around here, we call it shepherd's pie regardless of the type of meat it contains. I generally make it with beef, but grass-fed ground lamb works great, too.
Shepherd's pie is a bit labor intensive, but is easy to make ahead and refrigerate or freeze until you are ready to heat it for dinner. From the refrigerator, reheating will take about 30 minutes. It also reheats nicely for school or work lunches. I make a double batch of the recipe below and it lasts us for a few days' worth of lunches. The presence of potatoes and some vegetables helps to stretch the meat further, helpful on a budget, especially if you are trying to buy and use well-raised meat. There are 2 versions below - I make a double batch, cook all of the meat together, then make one large pan of "original" pie, and one small pan of primal pie. The original version contains corn and is topped with mashed potatoes. The primal version contains no corn, but other vegetables, and is topped with whipped cauliflower. Original Shepherd's Pie: 1 1/2 pounds ground beef, turkey, lamb, or any combination thereof 1/2 cup onion, chopped or minced 1/2 tsp salt black pepper 1/2 cup hot water or beef broth 6 medium sized potatoes 1/2 cup milk 4 Tbsp butter 1/2 tsp salt 1 package frozen corn 1. Wash and peel potatoes. Cut into chunks and put in large pot. Cover with water and bring to a boil. Boil for 10-15 minutes, or until potatoes are tender. 2. While the potatoes cook, start the meat. In a skillet, gently cook the ground meat until slightly brown. Add in onions, salt, and pepper and stir. Add in broth or water and stir. Allow to simmer 10 minutes, adding corn for the last 5 minutes of simmering time. Set aside. 3. Drain potatoes. Add butter, milk, and 1/2 tsp salt. Mash by hand or with mixer. Add milk as needed so that the potatoes are a spreadable consistency. Set aside. 4. Spread cooked meat and corn in the bottom of a casserole dish. Put mashed potatoes on top of meat and spread out gently with a spatula. Top with grated cheese if desired. Bake at 350 degrees for 30 minutes. Primal Shepherd's Pie Ingredients: Same as above, except: REPLACE corn with frozen or fresh vegetables of your choosing (I like grated carrots, broccoli, and green beans) REPLACE potatoes with 1 head of cauliflower 1. Cut a head of cauliflower into chunks. Rinse and place into a saucepan. Steam gently until tender. Drain and place back into pot. 2. Cook meat as above. Instead of corn, add in other vegetables for last 5 minutes of simmering. Set aside. 3. Add butter, milk, and 1/2 tsp salt to steamed cauliflower. Using a food processor, blend until pureed. Add milk as needed to make a spreadable consistency. 4. Spread cooked meat and vegetables in the bottom of a casserole dish. Put whipped cauliflower on top of meat and spread out gently with a spatula. Top with grated cheese if desired. Bake at 350 degrees for 30 minutes. I eat a lot of vegetables, and have found it is possible, every once in a while, to develop salad fatigue. I can only eat so many salads in a week and not get just a tad bit bored with them. Sure, I can mix it up with different toppings and dressings, but sometimes, a salad is just a salad, and I don't want to see another one for a few days. Also, depending on what's for dinner, I can get to the point where I don't want to be bothered with the making of the salad. Washing and drying leaves, tearing, chopping, making a fresh batch of dressing because we're almost out...
I have found that many vegetables get along very well with the oven. Throw a mixture of veggies cut into big chunks on a baking sheet, coat with some olive oil, and back at 400 degrees for 15-45 minutes (depending on the veggies you choose), and you end up with a delicious medley of tastes and textures. Roasting brings out the natural sweetness in many vegetables. And you don't lose a ton of nutrients to the water, like you can with boiling. Oven-roasted veggies can be served as a side dish or a main dish. Sometimes, having the vegetables, maybe drizzled with plain yogurt, is enough. Sometimes, they make a nice accompaniment to a main dish. I cut all of the vegetables into bite-sized chunks and put on a baking sheet. Then I (liberally) pour olive oil over them, and use a spatula to stir in order to thoroughly coat them. I sprinkle them with some salt and pepper, and throw them into a preheated 400 degree oven. Below are my favorites for oven roasting, listed in order from least amount of cooking time to longer amount of cooking time, with the lower end of cooking time being 20 minutes and the longer end being 45 minutes. You may need to do some well-timed veggie choreography as they cook - remove the onions and cabbage to a platter while the yams and potatoes finish cooking, for instance. These vegetables reheat well as needed, and can also be thrown together with some broth and pureed to make a creamy vegetable soup. For cabbage and cauliflower, try cutting it into slices, or "steaks". Onions Bell peppers Zucchini Green cabbage Red cabbage Cauliflower Eggplant Yams Butternut squash Turnips Beets Carrots Potatoes This recipe is adapted from "Moosewood Cookbook" by Mollie Katzen. This was a staple weekly meal before we had kids, when life was carefree and there was no one around to say "eeewww yuck" when I put something on the table. This sauce can be served over pasta (gluten-free or otherwise), spaghetti squash, grilled or pan-seared meats or fish, and also makes a great pizza sauce. Caramelizing the onions requires low heat and time - do not try to rush this process! (I speak from experience.) It's a great way to up the veggie factor in a meal, and makes a satisfying vegetarian entree. I have found mushrooms to be a nice addition, as well.
Tonight, the adults will have this sauce over spaghetti squash. I don't anticipate the boys will be excited about this one, so they can have their spaghetti squash with butter and cheese, maybe with some chicken to round it out. Ingredients: 1/2 cup olive oil 4-6 large onions, thinly sliced (this is the worst part) - about 6-8 cups 1/2 tsp salt 1/2 cup white wine (optional) 1 pound of spinach, fresh or frozen (thawed and drained if frozen), chopped 1 cup crumbled feta cheese Optional: sliced mushrooms, toasted walnuts, parmesan 1. Heat olive oil in a large skillet. Add onions and saute over medium heat for 15 minutes. Add salt, lower heat, and cook for at least another 10 minutes, or up to an hour for really sweet sauce. 2. Add white wine, and mushrooms if desired, and turn the heat back up to medium, and simmer uncovered about 15 minutes. 3. Add spinach and cook for an additional 5 minutes. 4. Add crumbled feta, turn to heat to low, and cover. Ready to serve. 5. Serve over pasta or squash, or use as a pizza sauce or omelette filling. Garnish with chopped walnuts and/or parmesan cheese. To carry on my love of butchering Mexican cuisine, tonight I will make tacos. This is my 9-year-old's most requested dinner, though not one of my personal favorites. Tacos are simple, right? It's a quick, easy-to-make dinner that can be thrown together in 30 minutes or less. I got off my dependence on seasoning packets, and even chili powder, while living overseas and have found that I still prefer to use the spice blends that I make myself. It's less expensive and I can be sure that there is no MSG, high fructose corn syrup, or strange wheat, corn, or soy derivatives lurking in our meal. My staple seasonings (sweet paprika, cumin, garlic powder, and salt) can all be bought in larger quantities. When I'm really organized, I make up a batch of my own taco seasoning (I also use a similar blend for chilis and fajitas) and store it in a glass jar.
Below are instructions for preparing refried beans and meat Emily style. Again, not at all authentic, I'm sure, but fast and easy. My recipe is definitely not spicy, to keep the young gentlemen happy, but you can add cayenne or other peppers to turn up the heat as desired. Of course, this meal is easily vegetarian-able by skipping the meat. Ingredients: Meat Mixture: 1 pound ground beef, turkey, or lamb 1 Tbsp sweet paprika 1 Tbsp cumin 2 tsp garlic powder or 2 cloves fresh garlic 1 tsp onion powder 1 tsp salt dash of black pepper 2 Tbsp tomato paste 1/4 cup water Beans: 2 cans (15 oz each) beans or equivalent amount of cooked beans (I use a blend of black and pinto or kidney, but have found that just about any bean works) 1 Tbsp sweet paprika 1 Tbsp cumin 1 tsp garlic 1/2 tsp salt dash of black pepper 2 Tbsp olive oil 2 Tbsp water Place the meat in a skillet and the beans in a saucepan and place on burners. Turn burners on to medium. Add seasonings to each dish at the same time to save time. Stir. Add olive oil and water to beans, and allow everything to heat, stirring often. Once the meat is partially cooked, add the tomato paste and water, stir, and continue to gently simmer. After about 10 minutes of cooking, mash beans with a hand masher, turn off heat under both, and cover. All done. Preparing the taco toppings can be more time intensive than the meat and beans. I like to have really crispy lettuce, shredded, diced tomatoes, black olives, jalapenos, shredded cheese, sour cream or yogurt, and salsa on hand. I will often put one of the boys to work shredding cheese while everything is cooking. Corn tortillas are a good gluten-free option. We have found brown rice tortillas to be tasty, but they crack when they are rolled up and that is completely unacceptable (for whatever reason) to the kids. So we stick to crunchy corn shells and floppy corn shells. I have yet to find organic floppy shells, but have found the Little Bear brand of crunchy shells to be a good option. (I look for non-GMO corn products whenever possible...many organic brands are also non-GMO.) I like to just make a big salad with all the toppings and skip the tortillas altogether. For a simple salsa option, try this recipe, taught to me by a previous neighbor and friend. Add the following ingredients to a food processor: 3 fresh tomatoes, chopped 1 onion, chopped 1 bunch of fresh cilantro, chopped 2 Tbsp lime juice 1 tsp sugar 1/2 tsp salt Blend until everything is finely chopped. It's delicious. Will keep up to 2 weeks in fridge. Mole (pronounced mol-ay) is a generic term for a sauce used in Mexican cuisine. There are many variations, but a common theme seems to be the use of chili peppers. Different mole variations involve different combinations of seasonings and ingredients - chocolate even shows up once in a while. Traditionally, the spices and peppers are roasted together and ground into a fine powder or paste, then added to water or broth and simmered until it is thick and rich. The resulting sauce is then served over meats, such as turkey, chicken, or pork. It can also be used in the preparation of dishes such as enchiladas.
The recipe below is a "quick and dirty" mole, not at all traditional. It contains cocoa powder and cinnamon, as well as other seasonings, to create a complex and rich flavor. It is quick to put together (15 minutes at the most) and well loved by everyone around here. I let it cook on low for a few hours in the crock pot, then shred the meat thoroughly, remove bones as necessary, add back into the crock pot, mix with the sauce, and let it cook a little longer. This could also be prepared in a Dutch oven. The key is in the long simmering time. Enjoy. Ingredients: 1 onion, chopped 2 cloves garlic, minced 3 Tbsp unsweetened cocoa powder 1 Tbsp chili powder OR sweet paprika 2 tsp ground cumin 1/2 tsp cinnamon 1 tsp salt ~ 28 ounces of tomato products - can be sauce/puree, crushed, diced, or a combination 1/2 cup water or chicken broth 1/2 cup or can of chopped green chilis (make sure they're not spicy if you have kids) ~1 1/2 pounds chicken parts, whatever parts you prefer, on or off the bone 1. Add the onion, garlic, cocoa powder, chili powder, cumin, cinnamon, and salt to the crock pot. Stir together. 2. Add tomatoes and water/broth to the crock pot. Combine well. 3. Add chicken pieces and green chilis. Stir together so chicken is well-coated in sauce. 4. Cover. Set on low. Cook for 6-8 hours, shredding and/or removing from bone near the end of cooking time. Add meat back in to sauce, set to warm, and leave until ready to eat. Serve with steamed rice, cultured sour cream or yogurt, and fresh cilantro to garnish, if you're lucky enough to have some. Great with a nice green salad on the side. For strict primal adherents, skip the rice and eat in a bowl like a stew. Or serve it over cauliflower or other cooked vegetables. Chicken fajitas are usually a huge hit with the family. At a restaurant, they will run about $15 a plate. For a fraction of the cost, you can buy your own chicken and vegetables (giving you the freedom to consider the source of your food, the types of oils it's cooked in, etc.) and make really good fajitas at home. On a work night, however, they can be a bit time consuming. Tonight this was invented out of necessity (leftover rice in the fridge, odds and ends in the veggie drawer, thawed chicken breast) and it was a huge hit with the family. It also makes great leftovers to send to school in lunches.
Ingredients: 1 onion, chopped 1 bell pepper, chopped 3 cloves garlic, minced 3 Tbsp oil 1 Tbsp chili powder 2 tsp cumin 1 tsp salt 1-2 pounds boneless chicken, cut into bite-sized chunks 2 cups cooked rice 1 cup tomato sauce 1 can of black beans, drained 1/2 cup shredded cheese 1. Add onion, garlic, pepper, and oil to a large skillet. Cook over medium heat until onion and peppers are soft. 2. Add chili powder, cumin, and salt, and combine well. 3. Add chicken. Stir. Allow to cook over medium heat for 10-15 minutes. If pan gets dry, add 1/2 cup water to deglaze. 4. Add rice, beans, and tomato sauce. Combine. Heat for a few minutes. Add to a baking pan/casserole dish. Top with cheese. Put in 350 degree oven for 30 minutes. Serve with sour cream and salsa. |
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
All
Archives
June 2019
|