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Healthy Vegetable Quiche

I’m so glad we now have a healthy alternative to the standard quiche recipe.  Yes, I agree, those yummy quiche recipes that we’ve used since the 70’s are fabulous – and also full of creme, cheeses and don’t forget all the carbs in the crust!  So here is one option that is not only a healthier option, but so easy.  We love easy!!

ALMOND FLOUR CRUST

This recipe is based on the recipe found in Elana Amsterdam’s fabulous cookbook, The Gluten-Free Almond Flour Cookbook that I have been raving about.  She includes fresh herbs or scallions in her recipe.  The following is the basic recipe and you can decide if you’d like to add more flavor to it depending on your quiche filling.

  • 1 1/2 cups blanched almond flour
  • 1/2 tsp. sea salt
  • 1 tbls. minced fresh herbs, scallions, etc.
  • 1/4 cup grapeseed oil
  • 1 tbls. water

Preheat oven to 350°.  Combine the almond flour, salt and herbs in a large bowl.  In a medium bowl, whisk together the grapeseed oil and water.  Stir the wet ingredients into the almond flour mixture until thoroughly combined.  Press into a 9″ tart pan or pie pan. (Hands work best for this task).  Bake for about 15 mins, until golden brown and remove from oven.  Let cool before filling.

QUICHE FILLING

  • 5 eggs
  • 3/4 cup rice or almond milk (unsweetened)
  • Approx. 1 1/2 cups of filling ingredients (mixture of veggies, combination of meat and veggies, etc.)
  • 1/2 onion, roughly sliced (to fit in food processor)
  • 1/2-3/4 tsp. salt (depending on taste)
  • 1/2 tsp. pepper
  • Fresh nutmeg

1.  To prepare veggies, use shredder attachment for food processor.  Shove a chunk of cauliflower, small bunch of broccoli , two or three carrots, and onion half through the shredder until you have small veggie “pellets”.  Lightly steam veggies, or saute in a bit of coconut or olive oil until they soften.  (I have also put the veggies in raw – without sauteing – and it worked fine, they’re just a bit crunchier).

2.  Whisk eggs, rice/almond milk, salt and pepper together until completely combined and smooth.  You can also add any spices or fresh herbs at this point and combine well.

3.  Place approximately 1 1/2 cups of the prepared veggies into the pre-baked pie crust.  Pour quiche filling over the veggies.  You might shave a bit of fresh nutmeg on the top for a bit of extra flavor.

4.  Bake in a 350° oven until set – about 25-30 minutes (but keep checking to be sure since all ovens and pans are different).  Let cool on a wire rack a bit before serving.

Veggie AuGratin

Contributed by Becky.  My friend Sandy was visiting when Becky brought this to us and we had a hard time deciding if we liked it better cold or hot.  It’s great both ways and a really healthy option, even for breakfast!

  • 1 yellow squash sliced lengthwise thin
  • 1 zucchini sliced lengthwise thin (or 2 if they are small)
  • 1eggplant peeled and sliced lengthwise thin
  • 2 eggs
  • Salt pepper to taste
  • Garlic powder
  • Parsley
  • Olive oil for frying

Preheat oven to 350. Heat pan med high heat and olive oil (2 tbl). sauté the thin strips of veggies a few at a time until lightly brown and put on paper towel to get rid of excess oil. When all veggies are cooked and cooled layer half of them in a bread pan or pie dish that has been sprayed with oil. Wisk eggs with seasonings to taste. Add half of egg/seasoning mixture to veggies then finish layering and add rest of egg mixture. Put in oven for 25 min or until lightly browned on top.

Can add cheese to top before put in oven.

Basil Burgers

Contributed by Becky

  • 1 1/4 pounds lean ground beef
  • 1-2 handfuls fresh basil
  • 1 teaspoon garlic powder
  • 1 teaspoon ground black pepper
  • 1 teaspoon dried onion flakes

Mush together to make patties, grill or fry and enjoy.

Chicken Chorizo Stuffed Peppers

Contributed by Patrick.  Patrick substituted gluten-free seasoned bread crumbs and chicken sausage when making this recipe for the Healthy Priorities group.  They turned out really flavorful and delicious.

Cut caps from 4 medium peppers.  Dice caps into 3/8″ pieces and set aside.  Clean seeds from inside the pepper shells.  Set aside.

In a large bowl, mix together 1 lb. ground chicken, 1/3 cup 3/8″ diced cooked chorizo sausage, 1/4 cup each 3/8″ diced celery and onion, 1/4 cup seasoned bread crumbs, 2 tbls. chopped fresh cilantro, and the diced pepper caps.

Combine 2 beaten eggs, 1 tbls. minced garlic, 2 tbls. chili powder, 2 tsp. cumin, 1 tsp. salt.  Blend into chicken mixture.

Stuff peppers to overflowing.  Pour 1 cup tomato sauce into casserole dish and add peppers.  Bake covered at 400° for 30 minutes.

Spoon 2 tbls. of the sauce over each pepper.  Back uncovered for 10 more minutes.  Serve with steamed rice.

Chicken With Vegetables In Mustard Sauce

Contributed by Allison
  • 2 tablespoons butter
  • 4 4oz – 5oz chicken breasts, boned, skinnled, slightly flattened
  • 8 teaspoons Dijon mustard
  • 8 large fresh mushrooms, stems removed, thinly sliced
  • 8 carrots, julienned
  • 4 medium zucchini, julienned
  • 4 teaspoons finely chopped shallots
  • 4 teaspoons choped fresh thyme or 2 t dried thyme
  • 4 tablespoons white wine (for healthy priorities group substitute with white wine vinegar)
  • 4 tablespoons finely chopped parsley

Pre-heat oven to 450°. In small saucepan, melt 2 tablespoons butter. Coat bottom of 9×9 inch pan with melted butter.

Place chicken breasts in pan. Mix mustard and white wine vinegar to a smooth consistency. Brush mustard mixture over chicken breasts. Top chicken with mushrooms, carrots, zucchini, shallots and thyme. Cover pan with foil.

Bake in at 450-degrees for 20 minutes or until chicken is no longer pink.

Chicken With Apple, Onion and Cider Sauce

Contributed by Heather

  • 4 boneless, skinless chicken breasts (about 2 pounds)
  • Kosher salt and freshly ground pepper
  • Flour for dredging (GF mix or all-purpose flour for wheat eaters)
  • 2-3 tbls. vegetable oil
  • 1 large red onion, cut into large pieces
  • 1 sweet cooking apple, cored and cut into large pieces
  • 3 tbls. apple cider vinegar
  • 1 1/2 cups low-sodium chicken broth
  • 2 tbls. cold unsalted butter
  • 1 handful fresh parsley, roughly chopped

Preheat oven to 350°.  Heat a large skillet over medium-high heat.  Season the chicken breasts with salt and pepper and dredge in the flour, shaking off the excess.  Add 2 tbls. oil to the pan.  Place the chicken in the skillet, smooth-side down and cook until golden, about 5 minutes per side.  Transfer to a baking dish and bake until cooked through, about 8 minutes.

Meanwhile, add the onion and apple to the skillet, along with a 1 tbls oil if the pan is dry, and increase the heat to high.  Cook, tossing, until the onion has wilted slightly and the apple is golden brown, about 2 minutes.  Add the vinegar and use a wooden spoon to scrape up the browned bits from the pan.  Let the mixture boil until the vinegar becomes syrupy, about 1 minute.  Add the chicken broth and return to a boil.  Cook until the broth reduces by half.  Remove from the heat, season with salt and pepper and whisk in the butter.

Remove the chicken from the oven, add any collected juices to the sauce.  Divide the chicken among four plates and spoon the apple, onion and pan sauce over each piece.  Sprinkle with the parsley.

Chicken Pot Pie

Contributed by Linda
  • 2 cups frozen mixed vegetables
  • ¼ c chopped onions
  • 1 clove garlic, minced
  • 1 and ½ cups low-sodium chicken broth
  • ½ lb. chicken breast, cubed
  • 2 tbs cornstarch
  • ½ c rice or almond milk  (the recipe called for skim milk)
  • *Gluten – Free Pantry perfect pie crust mix or Gluten Free readymade pie crust

Preheat oven 400 F.

  1. Combine vegetables, onion, garlic, and broth in a 3 qt saucepan, cook for 2 minutes.  Add chicken, cook for 7 to 8 minutes, until cooked through.  Whisk cornstarch into milk, add to saucepan.  Cook and stir until thickened and bubbly.  Meanwhile prepare pie crust as directed on box.
  2. Divide the mixture into 8 ramekins or pie plate, top with your pie pastry and bake 15 minutes or until golden brown.
  • Note I used entire box of pie crust mix so that I could prepare 10 foil pie plates for tonight.  Use the **recipe on box to guide you in the amount of crust you will need to prepare.

**on pie crust recipe – I substituted 10 tbs unsalted butter w/10 tbs of veg shortening for a lactose free pie and I didn’t use the sugar since it was optional.

Nutrition per ramekin size potpies……

180 cal, 18 g protein, 2 g fat (1 g sat fat)22 g carbs, 3 g fiber, 30 mg calcium, 2mg iron, 197 mg sodium

Vegetable Tilapia

Contributed by Patrick

  • 1 red bell pepper
  • 1 green bell pepper
  • 1 yellow bell pepper
  • 2 c. frozen broccoli florets
  • 1/2 vidalia onion
  • 1 14 oz. can diced tomatoes with basil and garlic
  • 1 clove garlic
  • 1 tbls. olive oil
  • Salt and Pepper
  • 8 fish fillets

Heat oven to 400 degrees.  In a skillet, saute all vegetables with olive oil.  Add tomatoes.  Put fillets on a cookie sheet.  Cover with vegetables.  Cook 16 minutes.  Garnish with parmesan cheese to taste.

Harvest Turkey Burgers

Contributed by Heather

  • 1 lb. ground turkey breast
  • 2 tsp. fresh thyme (4 or 5 sprigs), stripped and finely chopped
  • Coarse salt and freshly ground pepper, to taste
  • 2 scallions, finely chopped
  • 1/2 red bell pepper, finely chopped
  • 1 carrot, shredded with box grater or 1/2 cup packaged shredded carrots
  • 1/2 small zucchini, finely chopped or shredded
  • Extra-virgin olive oil, for drizzling

Combine first 7 ingredients in a bowl and form into 4 large patties.  Brush or drizzle patties with olive oil and cook 7 minutes on each side over medium-high heat in a nonstick skillet.  Serve on crusty rolls with lettuce, tomato and dressing.

HINT:  Heather says that the turkey burgers are best when cooked in a covered pan with lots of olive oil.  She typically cooks several at a time in an electric skillet.

Clams and Linguine

Contributed by Patrick

  • 2 tbls. olive oil
  • 3 cloves garlic
  • 1 tsp. salt
  • 1/2 tsp. pepper
  • 2 cans (14.5 oz.) diced tomatoes
  • 2 tbls. fresh basil, chopped
  • 2 tbls. fresh parsley, chopped
  • 2 cans (6.5 oz.) chopped clams
  • 8 oz. gluten-free pasta

Saute garlic in olive oil.  Add tomatoes and one can water.  Add parsley, basil, salt, and pepper.  Bring to a boil and simmer.  Add juice from clams to the sauce.  Simmer until thickened about 45 minutes.  Cook pasta following package directions.  When sauce thickens, add clams to sauce and simmer two more minutes.