Gluten Free

Gluten Free

Three Bean Vegetarian Chili

gluten free recipesIngredients:
2- 16 oz cans stewed tomatoes, undrained
2-15 oz can black beans, rinsed and drained
1- 15oz can kidney beans, rinsed and drained
1- 15oz can pinto beans, rinsed and drained
1 medium ripe avocado
1 tablespoon vegetable oil
2 cups chopped onion
1 cup diced yellow and green pepper
2 minced garlic cloves
1 tbsp chili powder
1 tsp ground cumin
1 tsp dried oregano
salt and pepper

Directions:
Heat the oil in a pot over medium-high heat. Add onion, bell peppers, and garlic; sauté 5 minutes or until tender. Add remaining ingredients (except for avocado), and bring to a boil. Reduce heat, and simmer 30 minutes. Portion out into 8 servings or about 1 cup each. Top each serving with an 1/8 of the avocado.

Nutrition Facts (per 1 cup): 250 Calories; 3g fat; 48g carbs; 13g protein

Warm Cinnamon & Banana-Quinoa Bowl

Ingredients:

quinoa banana

1 cup organic 1% low fat milk
1 cup water
1 cup organic quinoa (rinsed)
1 medium banana, sliced thinly
1/2 teaspoon ground cinnamon
1/3 cup chopped pecans, toasted in oven
4 teaspoons organic agave nectar

Directions:
Mix milk, water and quinoa in a medium saucepan. Bring to a boil over high heat. Reduce heat to medium-low; cover and simmer 15 minutes or until most of the liquid is absorbed. Turn off heat; let stand covered 5 minutes. Stir in bananas and cinnamon; transfer to four bowls and top with pecans. Drizzle 1 teaspoon agave nectar over each serving.

Nutrition Facts ( 1/4 batch per serving): 280 calories; 8.6g fat; 43g carbs; 9g protein

Low-Fat Crustless Quiche

Ingredients:

2 cups roasted veggies of choice  (broccoli, cauliflower, mushrooms, zucchini, red onions)quiche crustless
1 cup shredded reduced-fat Swiss or Cheddar Cheese
2 large organic free-range eggs + 2 egg-whites
2/3 cup fat-free half & half cream
A dash of nutmeg, salt & pepper
1-2 tablespoons chopped fresh parsley, if desired
1-2 tablespoons shredded Parmesan for the top

Directions:

Preheat the oven to 375ºF and lightly oil or coat bottom of a nine-inch glass plate with Pam spray. Arrange the roasted vegetables in the bottom of the pie plate and sprinkle with the shredded cheese. In a separate bowl, whisk the eggs with the cream, salt, pepper, and nutmeg till smooth. Add almost all of the parsley (save a little to decorate the top, if you like) and then, pour the egg mixture over the roasted veggies. Using the back of a spatula, lightly press down all over the top surface to encourage the egg custard to seep in and around the roasted vegetables. Sprinkle the top with shredded Parmesan. Bake in pre-heated oven for 35 minutes, until the quiche is set in the center- it should be firm and golden. Let cool for a few minutes before dividing evenly into 4 pieces.

Nutrition Facts (1/4 per serving): 155 Calories; 5g fat; 10g carbs; 15g protein

Tofu Stir-frystir-fried-broccoli-mushrooms-tofu-meatless-monday-juicebar

Ingredients:
 1 package extra firm tofu, cubed
1 bag of spinach or rainbow chard
1 bunch of broccoli, chopped
1, 8 oz package of button mushrooms, sliced
1 cup of portobello mushrooms
1 red bell pepper, diced
1 orange or yellow pepper, diced
1 cup grape tomatoes, halved
1 purple onion, diced
4 cloves garlic, minced
1 tsp onion powder
1 tsp dried oregano
1 tsp dried basil
1 tsp thyme
4 tbsp gluten free tamari sauce
1 tbsp sesame oil
salt & pepper to taste

Directions: Press the tofu, chop into cubes, then pour 2 tbsp of tamari sauce over it and set aside. Heat a large, non-stick skillet on medium-high heat with sesame oil. Add the onions and garlic and cook for 2-3 minutes or until the onions have softened. Turn the heat down to medium, add the mushrooms, peppers, spices, and cook for an additional 2 minutes. Spray with non-fat cooking spray if needed. Add the broccoli, grape tomatoes, and leafy greens, turn the heat to medium-low, cover, and let cook for 10 minutes. Remove cover, add the remaining 2 tbsp of tamari sauce, stir the veggies, add the tofu, and recover for an additional 5 minutes or until broccoli has softened enough to fork. Remove from heat and serve hot.

Nutrition Facts (makes 4 servings): 245 Calories, 8g fat; 23g carbs; 19g protein

orange chicken

 Orange Honey Mustard Chicken

Ingredients:

6, 4 oz pieces of boneless, skinless chicken breast
¼ cup honey
¼ cup dijon mustard
1 tsp curry powder
3 cloves garlic, finely chopped
1 navel orange, cut into wedges
salt & pepper to taste

Directions:

Preheat oven to 350. Lightly spray a cooking dish with non-fat cooking spray, season each side of chicken with salt and pepper, then place it in the dish. Mix the honey, mustard, and curry powder together, then pour over the chicken. Sprinkle the chopped garlic over the chicken then place the wedges over the chicken, cover with a lid of tin foil and bake for 30 minutes or until chicken is fully cooked.

Nutrition Facts (serves 6):  170 Calories; 3g fat; 14g carbs; 24g protein

Quinoa Lasagnaquinoa lasagna

Ingredients:
2 cups water
1 cup quinoa
1 cup chopped onion
1 cup sliced mushrooms
2 cloves garlic, minced
2 cups tomato sauce or prepared pasta sauce
2 cups no-salt-added low-fat cottage cheese
1 large egg, beaten
1/4 cup grated Parmesan cheese
2 tablespoons minced fresh basil or 1/2 teaspoon dried
1 tablespoon dried oregano
2 cups sliced zucchini
2 cups packed fresh spinach, tough stems removed
1 1/2 cups shredded part-skim mozzarella cheese
salt & pepper to taste

Directions:

Combine water and quinoa in a medium saucepan. Bring to a boil. Reduce to a simmer, cover and cook for 15 minutes. Fluff with a fork. Spray a 9-by-13-inch baking dish with cooking spray and evenly spread the quinoa in the prepared dish. Preheat oven to 350°F. Wipe out the saucepan, spray with cooking spray, and heat over medium heat. Add onion; cook, stirring frequently, until transparent and starting to brown, 5-6 minutes. Add mushrooms; cook, stirring, until the mushrooms are softened and very little moisture is left in the pan, 3 -4 minutes. Add garlic, salt, pepper, and sauce. Stir until hot. Remove from heat. Combine cottage cheese and egg in a medium bowl; mix well. Stir in Parmesan, basil and oregano. Spread one-third of the sauce over the quinoa. Make a layer of all the zucchini, then all the cottage cheese mixture, then half the remaining sauce, then all the spinach. Finish with the remaining sauce and spread mozzarella on top. Bake the lasagna until it is hot and the cheese is melted, bubbling and slightly browned around the edges, 35 to 40 minutes. Let stand for about 10 minutes before serving.

Nutrition Facts (serves 6): 227 Calories; 7g fat; 23g carbs; 19g protein

 

 

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