Archive for the ‘Entrees’ Category

 

Cleo Libonati, RN, BSN

Gluten-Free Mediterranean Mussels Over Pasta

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


Like most seafood, this dish cooks up quickly and can easily be doubled or tripled. Mussels are a great source of important nutrients. They are rich in protein, manganese, selenium, vitamin B12, zinc, and provide lots of thiamine, riboflavin, folic acid, potassium, copper and some vitamin A.

Ingredients
  • 2 tablespoons extra virgin olive oil
  • 2 cloves garlic, chopped
  • ¼ cup chopped onions
  • ¼ cup chopped celery
  • 1  cup water
  • 1 teaspoon sea salt
  • 2 tablespoons fresh chopped parsley
  • 1 tablespoon fresh lemon juice
  • ½ teaspoon black pepper, ground
  • 2 pounds fresh, live mussels, scrubbed and rinsed
  • 2 tablespoons chopped fresh basil

 

Equipment

Large pot with lid.

Process

Check the mussels to make sure they alive.  Wrap them lightly against the side of the sink.  They should close their shells and sound dull not hollow.  If they are not already clean, scrub them under cold, running water.  Pull off any beards (how they attach to rocks in the water).

Add oil, garlic and onions to a large pot with lid.  Heat on stove over medium heat.  When garlic is just golden, quickly stir in water, parsley, celery, salt, pepper and lemon juice.  Bring to a boil then add mussels and basil.  Cover with lid to steam them. When all mussels have opened, turn off heat and remove lid.  Discard any mussels that fail to open.

Serve in bowl as first course for 4 or over pasta for 2 persons for dinner.  Prepare choice of gluten-free pasta according to package directions.  Sprinkle with grated Romano sheep cheese. 


[Advertisements]



Cleo Libonati, RN, BSN

Gluten-Free Traditional Lasagna With or Without Meat

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

Lasagna is a dependable, much appreciated composition of gluten-free noodles, cheese and sauce that bakes in the oven for a really memorable meal. Want to add meat? Simply brown ground turkey or beef or Italian sausage removed from casing and cook it in the sauce.

Ingredients
  • Box of gluten-free lasagna noodles, cooked and drained
  • 2 cups pasta sauce
  • 8 oz. fresh sheep cheese (ricotta is traditional but is made from cow milk)
  • 2 cups fresh grated melting cheese like manchego (mozzarella is traditional but is made from cow milk)
  • 1 fresh egg
  • ¼ cup fresh parsley, chopped
  • ¼ teaspoon black pepper
  • ½ cup water
  • 1 teaspoon apple cider vinegar
  • ¼ cup Romano (sheep) cheese, grated

 

Meat addition, if desired:

  • 1 pound ground meat of choice: turkey, beef or Italian sausage removed from casings adds selenium, copper and plenty of protein.

 

Equipment

Deep 9x13 inch glass baking dish.

Process

Prepare the GF lasagna noodles.  Cook the noodles as directed on the box, drain. Set aside.

Prepare the filling. While noodles are cooking, combine the soft cheese, melting cheese, egg and parsley in a medium bowl. Sprinkle with black pepper.

Fry the meat until browned then add the tomato sauce.  Stir up the brown bits on bottom of pan and cook 15 minutes.

Assemble. Thin tomato sauce with a half cup water, add vinegar,  then pour enough in a 9x13 inch glass baking dish to cover bottom. Layer noodles on bottom, then top with a third of the cheese mixture. Spoon tomato sauce over cheese and add another layer of noodles. Top with another third of cheese mixture and tomato sauce. Top with noodles and add remainder of cheese mixture and some sauce. Top with noodles and remainder of sauce to cover noodles. Sprinkle with Romano grated cheese.

Cover with lid or aluminum foil to prevent drying.  Bake in oven 40 minutes at 350 degrees F, or until bubbly. Accompany with Avocado Celery Salad. Serves 4.

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.