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Dear Listmates,
Once again, you have proven to be a helpful (and well fed) group. This first
summary is the outline of my presentation, with some helpful meal ideas. The
second summary is recipes. Thanks to all who contributed!
Wendy
Kansas City
Quick and Easy Meals
Jan. 4, 2004
Plan ahead.
Pick 3 or 4 favorites, and have all ingredients on hand always.
Find convenience foods and use them.
" Amy's frozen dinners (enchiladas available in family size)
" Jose Ole mini beef and cheese tacos
" Hormel always tender pork loin (leftovers make great fried rice) or Roast
Beef
" Dinty Moore canned beef stew
" Prepared pasta sauces
Good nutrition matters!
Staples:
Corn tortillas
Rice or corn pasta
Rice
Fresh or frozen vegetables
Cheese
Ground meats
Canned beans
Bette Hagman's The Gluten-free Gourmet Cooks Fast and Healthy contains
several mix recipes that are good to have on hand:
Buttermilk Biscuit Mix (Bisquick)
2 ½ c. rice flour
1 2/3 c. potato starch
3 T. baking powder
2 ½ t. baking soda
2 ½ t. salt
¼ c. sugar
½ c. dry buttermilk powder
3 T. Egg Replacer (optional)
1 c. less 1 T. shortening
In large mixing bowl whisk together the dry ingredients, then use pastry
blender to cut in shortening until no lumps appear. Store in refrigerator.
Creamed Soup Base
1 c. dry milk (or non-dairy substitute)
1 c. white rice flour
2. T dried minced onions
½ t. pepper
½ t. salt
3 T GF powdered chicken soup base or vegetable soup base
Mix all ingredients together, and store in airtight container in pantry.
Equivalent of 8 or 9 cans soup. To use in a casserole: Add about ½ c. dry mix
to ingredients, then add 1 ¼ to 1 ½ cups water to recipe.
When time permits, make double batches and freeze half.
Some general cookbooks:
Quick and Healthy by Brenda J Ponichtera, RD Volumes 1 and 2 (Scale Down
Books)
Fix-It and Forget-It Cookbook (for the Slow Cooker) and Fix-It and Forget-It
Recipes for Entertaining by Dawn J Ranck and Phyllis Pellman Good. (Good
Books)
Make-A-Mix Cookery and More Make-A-Mix by Eliason, Harward and Westover (HP
Books)
Ideas:
" Beans and rice with tofu: use undrained canned beans over rice with tofu
chunks or slices (can be browned to increase flavor), top with soy sauce.
" Chicken fried steak -Coat cube steak with beaten egg then a flour
mixture, fry in canola oil (or other oil of your choice)
" Sausage and macaroni -GF sausage and Tinkyada macaroni with melted
Velveeta
" Sautéed steak-thin steak (cheap cut of meat) cooked on medium heat in
beef broth with onions and red wine (optional)
" Tacos
" Enchilada casserole: white corn tortillas and layer them with tortillas,
cheese, green chiles, tomatoes, olives, onions, and whatever kind of meat you
want, chicken, ground turkey, whatever. Then top again with cheese and bake.
" Taco sandwiches: in hard taco shell, put ½ slice cheese, add some meat,
strips of pepper and onion. Wrap well and microwave. Shells will soften.
" Freeze leftover gravy. When ready to use, thaw and add meat and
vegetables for instant stew, or add instant rice to make casserole.
" Sautee fresh veggies with garlic, while fish is baking or broiling, and
potatoes are "baking" in the microwave. (Season fish with oil, garlic powder,
lemon pepper)
" Great topping for bakedor broiled fish or chicken: put in large frying
pan: diced up one red and one green bell pepper, one med. onion, one diced
fresh or dried tomato, diced mushrooms if desired, and several cloves of
garlic...saute in a little olive oil, with salt, pepper, several diced fresh basil
leaves, fresh or dried oregano, fresh or dried dill. When cooked, but not
overdone, add a splash of wine, a little lemon juice, and simmer to reduce liquid or
to boil off alcohol.
" Rice side dish: Saute (in large pan) one diced onion and some diced
mushrooms and lots of diced garlic in a little olive oil. Add salt and pepper. Add
uncooked rice to pan after onion has cooked alittle, and stir to coat with
oil. Then add water and simmer uncovered 22 minutes! How much rice and water? I
use the amount of rice that the box calls for, for the number of servings (in
our case, 4), and cover the rice with a generous amount of water....but LESS
than the box says. If it absorbs all of the water as it simmers, you can always
add a little at a time as it simmers, but at 22 minutes, it should all be
absorbed and the rice should be perfect...done but not mush.
" Carrots and onions. Clean and slice carrots, maybe 1/8 inch thin
circles...doesn't matter, and dice or slice up onions. I don't know how big a portion
you like, but I use a one pound bag of carrots and two large yellow onions
for four servings. Put veggies in a saucepan with 2-3 tablespoons of butter or
margarine. Add a small amount of oil--maybe a tablespoon, so butter won't burn.
Use medium heat, not high. Add 1-2 tablespoons of sugar and a pinch of salt.
Simmer till al dente. Don't overcook. Carrots shouldn't be mushy. Stir
often. Salt, pepper to taste.
" Spaghetti squash-wash well. Cut in half and place in glass dish. Pierce
skin in a few places. Add about 1/4 inch water to pan. Microwave until done
(regular oven takes longer). The label on the squash gives cooking directions
and times. When done, carefully (it's hot), scoop out seeds and goop from
center. (I hold the shell with pot holder or oven mitt.) Use a fork to scrape meat
of squash into a bowl. It will come out as spaghetti strands....if it's done.
If it's too hard to do, cook a little longer. I then put cheese and tomato
sauce on top and melt it...like a plate of spaghetti, or toss it with garlic in
olive oil or garlic in butter or just salt and pepper and maybe butter.
" Corn tortillas with grated cheddar cheese, melt the cheese in the
microwave, sprinkle olives, diced tomatoes and cilantro over the cheese, roll up and
eat.
" Bird's Eye frozen stir fry vegetables and adding rice and leftovers
(Chicken, turkey, pork) and gf soy sauce
*Please provide references to back up claims of a product being GF or not GF*
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