Thursday, April 21, 2016

Chicken Tortilla Soup - 21 DF approved

6 - 1.5 cup servings
3-4 large boneless, skinless chicken breasts
10 oz can green chilies
1 can diced tomatoes (no salt added)
1 cup frozen or fresh corn
1 can black beans - drained and rinsed
1 medium onion - diced
1 jalapeno - diced
4 cups low sodium chicken broth
1 tsp cumin
2 tsp chili powder
1 tsp sea salt
1/2 tsp black pepper
1 tsp garlic powder
1/2 tsp oregano 

*Tortilla strips: 
corn tortillas
olive oil cooking spray
sea salt

Put all the ingredients in your crock pot, stir and cook on low for about 8 hours. 

Before serving, shred the chicken and stir to combine.

*If you want to make home made tortilla strips, preheat your oven to 350 and cut tortillas into strips. Spray with olive oil cooking spray and sprinkle with sea salt. Bake 10-15 minutes.

Other good toppings - corn chips, cheese, sour cream or greek yogurt, cilantro, avocado. 

Each serving (not including toppings) equals 1/2 red, 1/2 green, 1 yellow 

Friday, April 15, 2016

Turkey Lettuce Wraps - 21 DF approved

Makes 6 wraps

1.5 lbs ground turkey
1 tsp garlic powder
1 tsp cumin
1/2 tsp sea salt
1 tsp oregano 
1 tsp chili powder
1 tsp paprika
1 medium onion - sliced thin or chopped
1 bell pepper of choice - chopped
3/4 cup water
3/4 cup tomato sauce (no sugar added/low sodium)
1 medium tomato - chopped
*chopped avocado

Heat a large pan over medium heat. Add the turkey and cook, stirring and breaking it up until there is no pink remaining. 

Add the seasonings and mix well. Add the onion, bell pepper and cook until the onion is translucent. 

Add water and tomato sauce and bring to a boil. Reduce heat to low and simmer, covered, for 10-12 minutes. 

Top each lettuce leaf with meat mixture and fresh chopped tomato. 

Each wrap equals = 1 red, 1 green and 1 blue if you add avocado

Thursday, April 14, 2016

Vegan Mac & Cheese

This is my new favorite vegan mac and cheese recipe. As a lactose (and soy) intolerant im ALWAYS looking for something to satisfy my cheese cravings! I recommend doubling this recipe.

8 oz gluten free pasta of choice
2 TBSP chopped shallot
1 cup chopped yukon gold potatoes
1/4 cup chopped carrots
1/3 cup chopped onion
1/4 cup raw cashews - soaked in water overnight and then drained
1 cup water
2 tsp salt
5 TBSP butter
1/4 tsp garlic - minced
1/2 tsp dijon mustard
1 TBSP fresh lemon juice
1/2 tsp black pepper
*pinch cayenne (optional)

In a medium saucepan, add the shallots, potatoes, carrots, onion and water and bring to a boil. Lower to a simmer and cook covered for about 15 minutes or until the veggies and very soft. Do not drain!)

Cook the pasta in salted water, drain and return to the pot.

Place the cashews, salt, garlic, butter, mustard, lemon juice, pepper and cayenne in a blender or food processor along with the undrained softened vegetables. Process until very smooth. (obviously by the picture I did not do this nor did I soak my cashews long enough). Stir into pasta.

You can also do a baked macaroni by pouring the sauce over the pasta in a casserole dish and topping with homemade (or store bought) gluten free breadcrumbs! Bake at 350 degrees for 30 minutes or until sauce is bubbly and the top is slightly browned.

*To make homemade breadcrumbs:
Take a few slices of bread, torn into pieces, and add to a food processor with 1 TBSP of butter. Process until crumbly. You can also season with salt, pepper and paprika or italian seasoning.

Wednesday, April 6, 2016

Simple Pulled Pork - 21 DF approved

1-2 pork tenderloins (usually they come in a 2 pack and I threw both in there)
1/2 cup unsweetened apple sauce
1/2 cup water
1/3 cup tomato paste
1 small-med onion - sliced or chopped
1 cup sliced mushrooms
1 tsp cayenne
1 TBSP garlic powder
1 tsp pepper
1 tsp onion powder
salt to taste
1/4 cup apple cider vinegar
1/4 cup yellow mustard

Combine everything but the mustard and vinegar in a crockpot and cook on low for 7-8 hours. 

Shred pork and stir to combine along with the vinegar and mustard and any additional seasoning to suit your taste. 

Serve on a whole wheat bun, in a tortilla or top of a salad! 

1 measuring cup of meat mixture equals 1 red, 1/4 green. Add additional yellows if served on a bun 2, open face bun 1, 2 corn tortillas 1 or 1 whole wheat flour tortilla 1

Grilled Lemon Chicken - 21 DF approved

2 large chicken breasts - cut into long strips (3-4 per breast)
1/3 cup olive oil
zest of 1 lemon
3-4 garlic cloves 
small handful of,  flat leaf parsley
1 TBSP lemon juice
1 TBSP white balsamic vinegar
2 tsp sea salt
1 tsp pepper

Blend olive oil, lemon zest & juice, garlic, parsley, white balsamic vinegar and seasoning in a blender or food processor. Add to a large ziplock bag along with the chicken strips, close the bag and squish around to coat the chicken evenly. Refrigerate 2-8 hours.

If using wooden skewers, soak in water for at least 20 minutes before your ready to cook. 
Thread chicken onto skewers and grill 8-12 minutes - until chicken is cooked through. Serve immediately. I put mine over salad! 

This counts as a RED container (portion size depends on the size of your chicken breasts) and half a teaspoon as most of the marinade stays in the bag.