Archive for the ‘Entrees’ Category

 

Cleo Libonati, RN, BSN

Gluten-Free Shrimp Egg Foo Young

August 7th, 2009 by Cleo Libonati, RN, BSN


Here is a delicious, satisfying meal you will want to add to your favorites because it is quick to make and full of nutrition for the whole family. Egg Foo Young is a form of omelet served over rice with a thick sauce that has been nourishing people for centuries. The strong sauce balances the plain rice for an exciting, complex taste. The egg is one of only a few foods that contain vitamin D and a whole lot more including complete protein, calcium, vitamin A, iron, potassium, zinc, and riboflavin. Added to these are the rich nutrients in shrimp and sprouts. Plus, all the ingredients can be kept on hand. Clean-up is easy, too.

Ingredients
  • ½ cup bean sprouts, fresh or canned, drained (optional)
  • ½ cup water chestnuts, chopped
  • 1 cup cooked shrimp, chopped
  • 6 large eggs
  • ¼ cup green onions, thin sliced
  • ¼ teaspoon black pepper
  • 3 tablespoons oil for the pan

 

Sauce:

  • 1 tablespoon gluten-free soy sauce or tamari sauce
  • 1 teaspoon rice vinegar
  • 1 tablespoon cornstarch or rice flour
  • 1 cup water

 

Equipment

Skillet with sloping sides.  Small pot.

Process

Make the sauce first. Combine all sauce ingredients in a small saucepan and stir to mix thoroughly. Bring the mixture to a boil then turn down to low, stirring until the sauce thickens. If too thick, add more water a tablespoon at a time. It should drop off the spoon like pudding.

Next, chop the shrimp and onions. In a medium bowl, beat the eggs then stir in the bean sprouts, shrimp, onions, salt and pepper.

Heat the skillet to medium high and add the oil. Drop ¼ cup or less mixture onto skillet to form individual circles like pancakes. Oil must be hot enough to make the egg mixture sizzle at once around the edges. Cook one side then turn to cook other side. When golden brown on each side, remove to heated platter and spoon sauce over all or place the egg foo young on top a half cup of plain cooked rice on individual plates and pass the sauce.

Makes 4 servings.


Cleo Libonati, RN, BSN

Gluten-Free Tuscan Chicken with Portobello Mushrooms

August 7th, 2009 by Cleo Libonati, RN, BSN

Made with portobello mushrooms, chicken and carrots and served over rice or pasta, this hearty dish is made in one skillet for simple clean-up. It's so good, there won't be leftovers! Provides complete protein, magnesium, zinc, potassium, iron, niacin, vitamin A, calcium and riboflavin.

Ingredients
  • 31/2 pound whole fryer chicken, disjointed
  • ¼ cup olive oil
  • ¾ cup small portabella or button mushrooms, sliced
  • ¾ cup carrots, chopped or thinly sliced
  • ½ cup celery, chopped
  • 1 to 2 cloves garlic, chopped
  • 3 tablespoons fresh parsley, chopped
  • ¼ teaspoon salt
  • ¼ teaspoon black pepper
  • ½ teaspoon basil, dried
  • 1 tablespoon vinegar (apple cider or wine or rice)
  • 1 medium tomato, seeded and chopped
  • 3/4 cup water
  • 2 cups cooked brown rice or brown rice pasta
Equipment

Large skillet.

Process

Heat a large skillet to medium or 275 degrees F.  Add the oil then the chicken.  Fry both sides until browned.  Push to edges and add the mushrooms to center of pan. Fry till golden about 3 minutes, then add the carrots, celery, and garlic.  Cook 3 minutes more, stirring vegetables. Add the parsley, salt, pepper, basil, vinegar, and tomato. Cook 3 minutes, then add water and cover. 

Cook on low heat 25 minutes.  Remove chicken to heated platter.  Add cooked rice or pasta to pan, stirring into vegetables to heat through.  Serves 4.

Nice with salad or a green side dish like broccoli, peas, or green beans.

Cleo Libonati, RN, BSN

Gluten-Free Tender Kidneys with Onion & Lemon

August 7th, 2009 by Cleo Libonati, RN, BSN

If you have not had the opportunity to taste kidneys, you can experience their delicate texture and rich flavor with this easy recipe. Here are the huge health benefits for 100 grams of lamb kidney having only 137 calories:24 grams protein, 218 ug selenium, 12 mg iron, 4 mg zinc, 290 mg phosphorus, 178 mg potassium, vitamin B2 (riboflavin), 6 mg vitamin B3 (niacin), 81 mg vitamin B12, 455 units vitamin A.

Ingredients
  • 1 lamb or veal kidney for each person
  • 1 tablespoon butter or bacon fat or olive oil
  • ¼ cup onion, sliced or chopped
  • lemon wedge

 

Equipment

Skillet.

Process

Remove outer membranes. Slice each kidney in half lengthwise.  Use kitchen scissors to remove white channels and fat.  Rinse thoroughly, soak in a large pot of cold water 10 minutes, then rinse again. Dry on paper towels.

Saute kidney halves in fat 10 to 15 minutes, turning several times.  Sprinkle with lemon.  Serve on gluten-free toast topped with onion, or serve with a pasta, and Romaine Salad with Fresh Pears.

Cleo Libonati, RN, BSN

Gluten-Free Chinese Egg Fried Rice

August 7th, 2009 by Cleo Libonati, RN, BSN

Fried rice is a great way to save time in the kitchen. This easy recipe uses nutritious eggs and leftover rice for a delicious meal or side dish. You can add whatever meat and vegetables you have on hand.

Ingredients
  • 2 large eggs
  • 1 teaspoon gluten-free soy sauce
  • ½ teaspoon salt
  • 3 tablespoons peanut or canola oil
  • ¼ cup (optional) bacon or cooked meat, shrimp, fish chicken, or fried tofu, chopped
  • ¼ cup chopped scallions
  • ¼ cup thinly sliced vegetables such as carrots, mushrooms, zucchini, green peas or sweet corn
  • 3 ½ cups cooked long grain rice (cold or cooled to room temperature)

 

Equipment

Wok or large skillet.

Process

In a small bowl, beat the eggs, soy sauce and salt. Set aside. Prepare vegetables and meat or tofu if using.

Heat a wok or skillet over high heat. Add the oil. If using bacon or fresh meat, stir in until fried then stir-in the vegetables. As food is cooked, push to the sides. Add the cooked meat then push to side as it heats.

Make a space and add the egg mixture so it cooks separately. Sprinkle scallions and stir in. If using a skillet, it may be necessary to remove the cooked food to a heated dish to cook rice.

Add the rice, pushing the rice grains against the sides of the wok or skillet so they individually fry. Stir-fry for 3 minutes.

Serves 2 to 4 depending whether used as side or entree.

Cleo Libonati, RN, BSN

Gluten-Free Fried Oysters

August 5th, 2009 by Cleo Libonati, RN, BSN

Loaded with zinc, iron, and protein, oysters have a long history of nourishing people from many cultures. Quick to make, they go well with almost any quick side dish like green beans, asparagus, carrots, or broccoli. Oysters also have lots of copper, selenium, vitamin A, niacin, vitamin C, potassium, calcium and a good showing of folic acid.

Ingredients
  • 2 tablespoon oil
  • 16 oz. can of fresh, shucked oysters, drained, or if you like canned oysters, use two 8 oz. whole fancy oysters, drained
  • 1 egg, beaten
  • 1/3 cup corn meal or gluten-free bread crumbs
  • 1 tablespoon fresh parsley, minced
  • 1 tablespoon onion, minced
  • 1/2 teaspoon salt
  • ¼ teaspoon pepper

 

Equipment

Medium skillet.

Process

On a paper plate (for easy clean-up), mix corn meal or crumbs with parsley, onion, salt and pepper. Dip oysters in beaten egg then dredge in corn meal or crumb mixture to coat.

Heat oil in medium skillet.  Lay coated oysters evenly around the pan.  Fry over medium heat about 4 minutes until golden, then turn over and fry other side.  Serve with fresh tomato salad - delicious!

Cleo Libonati, RN, BSN

Gluten-Free Pork Tenderloin with Pineapples and Sage

August 5th, 2009 by Cleo Libonati, RN, BSN

In less than 30 minutes, you can enjoy this easy entree. Tender pork is smothered in a sweet and sour sauce bursting with chunks of pineapples and raisins. Pork is rich in tryptophan, the amino acid needed to make serotonin for calm nerves and melatonin for restful sleep.

Ingredients
  • 1 pork tenderloin, about 16 oz.
  • 2 tablespoons olive oil
  • ½ teaspoon salt and pepper
  • 1 cup unsweetened crushed or chunked pineapples
  • ½ cup pineapple juice
  • ½ cup raisins
  • 4 fresh sage leaves or 1 teaspoon dried sage
  • ½ cup water
  • 1 tablespoon cornstarch or rice flour
  • 1 teaspoon rice vinegar
  • 1 tablespoon gluten-free soy sauce (optional)

 

Equipment

Skillet.

Process

Season pork with salt and pepper.  Cut  the length of meat across the grain into 1/2 inch thick medallions.  Add oil to skillet and heat to medium high then add meat.  Brown one side then cover 5 minutes.  Turn meat and brown all over.

Add pineapples, raisins and sage to skillet.  Bring to boil then reduce heat and simmer for 20 minutes turning once. Remove meat to heated platter.  Blend water, vinegar, soy sauce and cornstarch together then add to skillet.  Boil several minutes until thick and bubbly.  Serve over cooked rice. Serves 4.

Cleo Libonati, RN, BSN

Gluten-Free Lasagna with Tofu and Vegetables

August 5th, 2009 by Cleo Libonati, RN, BSN

This lovely, satisfying lasagna is very rich in calcium, phosphorus, potassium, and vitamin A with the health benefits of lycopene and antioxidants.

Ingredients
  • ½ box (8 oz.) gluten-free lasagna noodles, cooked as directed and drained
  • 2 cups soft tofu, mashed
  • 1 egg
  • 2 tablespoons fresh parsley, chopped
  • ¼ teaspoon pepper
  • ¼ cup Parmesan or Romano cheese, grated
  • 1 cup mozzarella or manchego (sheep) cheese, grated
  • 1 cup mushrooms, thinly sliced
  • 1 cup broccoli florets, separated into small pieces, or zucchini slices
  • 2 ½ cups tomato sauce

Equipment

1 ½ quart glass baking pan or casserole dish.

Process

Heat oven to 350 degrees F. Prepare or have ready tomato sauce. Prepare noodles and set aside.

While noodles are cooking, prepare cheese mixture. In a medium bow, combine tofu, egg, parsley, pepper and Manchego cheese and beat until fluffy.  

Assemble lasagna.  Spoon ¼ cup of tomato sauce onto bottom of pan, then lay 2 noodles over it. Spread tofu/cheese mixture over noodles.  Pour ¼ cup tomato sauce, and top with 2 more noodles. Arrange mushrooms and broccoli evenly over noodles then cover with mozzarella or manchego cheese.  Add ¼ cup sauce and top with noodles.  Pour remaining sauce over the top.  Sprinkle with the remaining Romano cheese.  Cover with lid or aluminum foil to prevent evaporation.

Bake 45 minutes, or until bubbly.  Remove lid or foil and bake 5 minutes more.  Allow to cool 10 minutes before serving.  Makes 4 to 5 servings.

Cleo Libonati, RN, BSN

Gluten-Free Stuffed Jumbo Shells The Easy Way

August 5th, 2009 by Cleo Libonati, RN, BSN

Love stuffed jumbo shells, but don't want to use the oven? Here is a handy way to make shells in 35 minutes. What you need is a deep-sided large skillet with a lid -- a nonstick electric is ideal. Reheat leftover shells to make a deliciously satisfying lunch.

Ingredients
  • 8 oz. box Grand Shells
  • 1 tablespoon olive oil
  • 1 to 2 cloves garlic, chopped
  • ¼ cup chopped onion
  • 24 oz. tomato sauce (3 of the 8 oz.cans)
  • 2 cups cooking liquid from shells
  • 1 teaspoon fresh or ½ teaspoon dry basil
  • ¼ teaspoon ground black pepper
  • 12 oz. ricotta cheese or soft tofu for dairy-free (add 2 teaspoons apple cider vinegar and a rounded teaspoon honey or fructose to flavor the tofu]
  • 2 eggs
  • 2 tablespoons chopped parsley
  • ¼ teaspoon ground black pepper
  • 2 cups grated mozzarella or Manchego cheese (sheep)
  • ½ cup grated Romano cheese (sheep)

 

Equipment

Large non-stick skillet.

Process

Cook Grand Shells according to package directions.  Before draining, remove and reserve 2 cups of the cooking water to add to sauce. 

Meanwhile, heat large skillet on low medium. Add oil, garlic and onion and cook until golden, about 2 minutes.  Add tomato sauce, pepper and basil. Simmer 10 minutes.  Stir cooking liquid from pasta into tomato sauce, then remove 1 cup to add later. 

In a medium bowl, mix ricotta or tofu with eggs, vinegar, parsley and pepper. If using tofu, add extra vinegar, ½  teaspoon  honey or fructose and ½ teaspoon salt to flavor. Fold in grated cheese or tofu.

To assemble:  Spoon 2 rounded tablespoons of cheese or tofu mixture into each shell.  Arrange stuffed shells in sauce, supporting, them to keep upright.  Sauce should not submerge the shells. Cover with lid and cook over low heat 20 minutes.  Add reserved cup of sauce and sprinkle with grated Romano cheese, cover and cook a few more minutes until cheese melts.  Serves 6. 

Cleo Libonati, RN, BSN

Gluten-Free Cabbage Leaves Stuffed with Ground Turkey

August 5th, 2009 by Cleo Libonati, RN, BSN

For thousands of years, people all over the world have found myriad ways to prepare this health-giving vegetable. Stuffed cabbage is a favorite with good reason -- it's so satisfying -- to smell, to see and to taste! Cabbage is a great source for important vitamins like vitamin C, K and folate, minerals like calcium and potassium, plus fiber and bioflavanoids. Recipe also provides complete protein, iron, zinc, vitamin A, magnesium and riboflavin.

Ingredients
  • 12 to 14 large cabbage leaves
  • 1 pound fresh ground turkey
  • 1 cup raw rice
  • ¼ teaspoon black pepper
  • ½ teaspoon salt

sauce: 

  • 4 cups tomato sauce
  • 4 cups reserved cooking liquid
  • ½ teaspoon salt
  • ½ teaspoon ground cinnamon

 

Equipment

Large pot with lid.

Process

Core a head of cabbage, soak in hot water for 10 minutes then carefully peel off leaves.  Fill a large pot with 4 inches water and bring to boil.  Add half the leaves to soften but not enough to cook.  Remove to a platter.  Add the rest to soften, then remove.  Reserve 4 cups of the cooking water.

Meanwhile, mix the meat, rice, salt and pepper in a bowl.  Place ¼ cup of meat mixture onto the inside of a leaf where it was attached to the core.  Roll the leaf over while tucking in the sides and roll again to secure the contents.  Repeat with each leaf until filling is used up.

Add 4 cups of tomato sauce to the reserved cooking liquid.  Lay a few cabbage leaves on the bottom to protect the rolls from sticking.  Now arrange the rolled cabbages around the bottom, repeating until all are placed in the sauce.  Bring to a boil, then lower heat to cook gently for 40 minutes. Serves 4-5.

Cleo Libonati, RN, BSN

Gluten-Free Sauteed Beef Liver and Onions

August 5th, 2009 by Cleo Libonati, RN, BSN

Beef liver is the best source of copper, as well as, protein, iron, potassium, selenium and vitamin A. This recipe will help you appreciate the sweet flavor and smooth texture of health-giving liver, organic, of course.

Ingredients
  • 1 pound organic beef liver
  • 1 large mild onion
  • 1 tablespoon oil
  • ½ cup fine rice flour
  • ¼ teaspoon salt
  • ½ teaspoon black pepper

 

Equipment

Large heavy skillet.

Process

Rinse liver under cold water.  Carefully remove any large white veins by cutting or pulling them away from the liver.  Dredge liver pieces in rice flour then salt and pepper.  Set aside.  Heat pan over low medium flame then add oil.  In a minute, arrange liver in skillet.  Saute one side until golden.  Turn over and add onions.  Saute liver and onions untill golden.  Onions should be soft and translucent, about 5 minutes.  Be careful not to overcook since this will make the liver tough. 

To make sauce, remove liver to heated platter.  Mix 2 tablespoons cornstarch or rice flour to 2 cups water and add to the skillet with onions. Bring mixture to boil.  Turn down heat and cook 2 minutes to thicken.  Pour over liver.  Serves 4.