Category Archives: Main Dishes

Oven Roasted Chicken Breasts with Seasonal Squash Sauce

This meal is delicious and exciting on the taste buds, as well as being low calorie and close to fat free! The oven roasting gives the chicken breasts a crisp top, while keeping it juicy, succulent and tender. Accompanied by the squash and vegetable sauce, each bite offers a pleasant hot-and-sweet flavor. Enjoy alongside garlic pasta or rice for a tempting supper!

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You Will Need:

  • 3 Boneless, Skinless chicken breasts
  • 1 tbsp olive oil
  • 1 tsp salt
  • 1 tsp pepper
  • 1 tsp chili powder
  • 1 golden crookneck squash
  • 1 green Mexican squash
  • 1/2 white onion
  • 1 large carrot
  • 2tsp salt
  • 1 tsp black pepper
  • 1 tsp ginger
  • 2 tsp minced garlic
  • 1/4 cup coconut milk
  • 2 tbsp of your favorite mild salsa
  • salt and pepper to taste

Procedure:

  1. Preheat oven to 450 degrees.
  2. Lightly oil a baking dish with olive oil. Place chicken in pan and season with salt, pepper, and chili powder.
  3. Bake chicken for 20-25 minutes or until cooked through.
  4. In the meantime, slice vegetables thinly. Heat oil in a large skillet and toss in all vegetables to cook.
  5. Cook until all vegetables are tender, then add garlic and seasonings. Cook on medium heat for an additional 2 minutes.
  6. When vegetables are cooked through, pour into a blender along with coconut milk and salsa. Blend thoroughly, about 30 seconds, until smooth.
  7. Spoon sauce over chicken and garnish with chopped cilantro or parsley.

Steamed Mahi Mahi with Pineapple Mango Salsa

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This tropical seafood dish makes for a light but satisfying meal. Mahi Mahi is a mild flavored white fish that pairs well with fruits and sweet salsas, like the pineapple mango salsa featured in this recipe. Delicious paired with jasmine rice and a green salad.

You Will Need:

  • 4 fillets Mahi Mahi, about 2 pounds
  • Oil for pan- coconut oil works well
  • Salt
  • Pepper
  • the juice of 1/2 a lemon
  • 2 tsp minced garlic

Procedure:

  1. Heat 3-5 TBSP oil in a large nonstick skillet over medium high heat. 
  2. Sprinkle both sides of fish liberally with salt and pepper.
  3. Lay fillets in the pan and keep them moving for about 2 minutes to prevent sticking. Turn gently and repeat.
  4. Squeeze lemon juice over fish, and add a splash of water. Cover and steam for 5-7 minutes, or until fish begins to flake

Pineapple Mango Salsa:

You Will Need:

  • 1/2 diced red onion
  • 1/4 cup chopped cilantro
  • 1-2 ripe mangoes, diced (about 1 cup)
  • 1 ripe tomato- diced
  • 1 can pineapple tidbits
  • 1/4 cup pineapple juice (from can)
  • Juice of 1 lime
  • 1 tsp black pepper
  • 1 tsp salt

Procedure:

  1. Mix together all ingredients until thoroughly combined. Set aside in fridge. 

Hearty Beef and Vegetable Stew

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This stew is where clean eating meets mouth watering deliciousness! Perfect for a cold winter night, serve alongside crusty bread and a green salad for a truly heartwarming meal.

You Will Need:

– 1 lb beef stew meat, or diced steak

– 3 large carrots, sliced thin

– 3 celery stalks, sliced thin

– 4 red potatoes, diced

– 1 onion

– 1/3 head of cabbage, sliced into 1 inch pieces

– 1 cup frozen corn

– 1tbsp garlic

– 2 tsp salt

– 1 tsp pepper

– 2 tsp cilantro

Procedure:

  1. Bring approximately 4 cups of water, broth, or any combination thereof to a boil. Add meat and vegetables.
  2. Boil for 20 minutes, then reduce heat to medium-high.
  3. Continue cooking for an additional 30 minutes, or until beef and carrots are tender.
  4. Add seasonings and stir.
  5. Continue simmering for 10-15 more minutes. Taste and continue seasoning to taste.
  6. Serve hot alongside crusty bread or a green salad.

Heavenly Mac ‘n Cheese

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This mac n’ cheese is so creamy, you won’t even know it’s dairy free! Full of real cheese taste, creamy flavor, and meaty chunks of ham, this is the ultimate comfort food- without any of the nasty allergenic factors.

You Will Need:

  • 2 cups uncooked macaroni (I used tri-color veggie macaroni for additional nutrients)
  • 1 cup diced ham
  • 1/2 cup Daiya parmasan style shreds
  • 1/2 cup Daiya cheddar style shreds
  • 1/4 cup coconut milk
  • 1 tsp salt
  • 1 tsp pepper

Procedure:

  1. Boil your noodles until al dente, about 8 minutes. A wooden spoon laid atop your pot will keep it from over boiling. 
  2. Drain noodles and stir in Daiya immediately. Keep stirring until it’s melted- it takes a bit!
  3. Next, stir in diced ham, salt and pepper, and coconut milk.
  4. Simmer for 2-3 minutes until sauce is thickened, or longer if necessary.
  5. Optional: If desired, add veggies in before simmering. Corn and broccoli go nicely.

TIP: If you’re looking to sneak extra veggies into your kids, go for baby food! Pureed peas, green beans, and sweet potatoes are all delicious additions. And with the cheesy goodness of Daiya, they won’t even taste the difference!

Allergy Friendly Pizza Dough

Excuse the picture quality! My kids hid the camera-- again!

Excuse the picture quality! My kids hid the camera– again!

This recipe makes a delicious, allergy friendly pizza crust. Roll it thin- it puffs up a bit. Enjoy this pizza with all of your favorite toppings. I used canadian bacon and pineapple, but you may use whatever you like!

You Will Need:

  • 2 2/3 cups all purpose flour
  • 2 teaspoons baking powder
  • 1 teaspoon salt
  • 1 cup plain coconut milk
  • 4 tablespoons olive oil or corn oil

Procedure:

  1. Preheat oven to 400 degrees. 
  2. In a large bowl, mix flour, baking soda, and salt. Gradually stir in milk and oil until a soft, flexible dough forms.
  3. Knead dough 10-15 times on a lightly floured surface. Do not overwork or dough will become tough.
  4. Divide dough into two balls. Set one aside.
  5. Press one dough ball onto an ungreased cookie sheet or pizza pan. Roll out to desired shape and thickness. If desired, turn edges in.
  6. Poke holes in dough with a fork. Bake at 400 degrees for 10 minutes, then remove from oven and add desired toppings. Continue baking at 400 degrees for an additional 20-25 minutes.

Mediterranean Citrus Spiced Cod

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Mmm, this blend of seasonings really heightens the delicate flavor of cod loin fillets! Creating your own spice blend gives you the power to pick and choose from your favorite flavors. Try this Mediterranean-inspired citrus-y spiced cod for a light and healthy entree!

You Will Need:

  • Juice of one lemon
  • Juice of one orange
  • 1/8 cup olive oil
  • 1 lb cod loin fillets
  • olive oil
  • 2 tsp salt
  • 1 tsp minced onion or onion powder
  • 1 tsp orange peel
  • 1 tsp ginger
  • 1 tsp sesame seeds
  • 1/2 tsp black pepper
  • 1/2 tsp sugar
  • 1/2 tsp coriander
  • 1/4 tsp peppermint
  • 1/2 tsp cardamom
  • 1/2 tsp parsley flakes

Procedure:

  1. Blend lemon juice, orange juice, and olive oil together in a shallow dish.
  2. Place cod fillets in juice marinade and turn to coat. Set aside.
  3. In a shallow bowl, blend together spices.
  4. Heat a few tablespoons of olive oil in a nonstick skillet over medium heat. Turn fish and spoon citrus juices over fillets.
  5. When pan is hot, place cod fillets into the pan and season heavily with the spice blend you just made.
  6. Turn every 3-5 minutes, drizzling fish with more olive oil as needed to prevent fish from sticking. Season opposite side of cod loin fillet after the first time turning.
  7. When fish flakes, remove from heat, drizzle with a tsp of olive oil and sprinkle with freshly squeezed lemon juice. Serve alongside rice pilaf for a healthy and satisfying meal.

Gnocchi With Creamy Mushroom Sauce

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I’ve heard much talk of gnocchi on the Food Network of late, but had yet to try it. These billowy little potato dumplings won a place in my heart after just one bite. With this allergy-friendly adaptation, they can win a place in yours, too.

You Will Need:

  • About 2lbs russet potatoes
  • 1/4 cup egg substitute (I used Ener-G Foods)
  • 1 cup of all purpose flour
  • salt to taste- about 2tsp

Procedure:

  1. Preheat oven to 450 degrees. Wrap potatoes in foil paper and bake for about 45 minutes, or until a fork pierces the potatoes easily. 
  2. Remove potatoes from oven. Peel the potatoes as soon as possible- use caution! They’re hot!
  3. Mash the potatoes. They don’t have to be light and fluffy- just be sure to remove all lumps.
  4. Allow to cool for 15-20 minutes. After potatoes have cooled, stir in egg replacement, salt, and 3/4 cup flour.
  5. Dough should be soft but slightly sticky. If dough sticks to your fingers when you touch it, add remaining 1/4 cup flour.
  6. Separate the dough into eight equal portions. Gently roll each portion of the dough into a long log. The log should be roughly the thickness of your thumb, or just slightly thicker.
  7. Use a sharp knife to cut the log every 3/4 inches. Repeat steps 6 and 7 for the remaining portions of dough.
  8. Bring a pot of salted water to a boil. Cook gnocchi by dropping them into the boiling water by batches, roughly 20 at a time. The gnocchi are finished cooking when they float to the top of the water. Scoop out with a slotted spoon and repeat until all gnocchi are cooked.
  9. Toss lightly with sauce- be gentle!

For Sauce:

You Will Need:

  • 3 tbsp dairy free soy free margarine
  • 2 cups sliced mushrooms
  • 2 tsp salt
  • 1 tsp pepper
  • chopped fresh chives
  • 1/2 cup coconut milk
  • 1 cup vegetable broth
  • 1 tbsp corn starch

Procedure:

  1. Heat margarine in a large skillet until melted. Add mushrooms and, if desired, garlic. 
  2. Saute mushrooms for 5-7 minutes or until tender and cooked through.
  3. Add salt and pepper, and stir in coconut milk.
  4. Stir cornstarch in with vegetable broth until smooth, then add to mushrooms.
  5. Simmer for approximately 5 minutes until sauce is thickened. Toss lightly with gnocchi and serve hot.
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