Category: Gluten Free

Mango-Pineapple Salsa Over Shrimp

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This Mango-Pineapple Salsa is soooo yummy!  It can be used for several things (it’s great as an appetizer with baked chips), but I really love it with this shrimp.  The salsa has that spicy-sweet flavor that tends to be irresistible to me.  How about you?

When it’s paired with the shrimp, it tastes like vacation.  You get the tropical taste from that salsa and a somewhat Jamaican Jerk taste from the shrimp.  I tell you what – these were meant to be eaten together!  And, just in case you were wondering, I made this for the family while we were in Hawaii.  We used the fresh pineapple and mango we bought at the farmer’s market and after we made the salsa I couldn’t get enough (well, until my calorie counting conscience said, “no more!”)

When I made it at home (with the pictures shown here), I actually used my indoor grill.  If you’re not in the mood to grill or we’re in the colder months, you can also heat a small amount of canola oil in a nonstick skillet over medium-high heat and then cook the shrimp until they’re done.  I love to serve this over couscous (as shown) or rice.

Mango-Pineapple Salsa Over Shrimp
Adapted from The America’s Test Kitchen Healthy Family Cookbook

For the Salsa:
7 ounces peeled & cored fresh pineapple & mango, cut into 1/4-inch pieces (about 1-1/4 cups total fruit)
1/2 small red pepper, seeded & chopped
1 scallion, sliced thin (or minced red onion works too)
1/2 jalapeno chile, stemmed, seeded, and minced
4 teaspoons fresh lime juice
1 teaspoon minced fresh cilantro
salt & pepper

For the Shrimp:
3/4 teaspoons light brown sugar
1/4 teaspoon ground coriander
1/4 teaspoon ground ginger
1/4 teaspoon garlic powder
1/4 teaspoon pepper
1/8 teaspoon salt
1/8 teaspoon ground allspice
1 lb. shrimp

For the Salsa:  Combine the mango, pineapple, onion, bell pepper, jalapeno, cilantro, and lime juice in a bowl.  Season with additional lime juice (if needed), salt, and pepper to taste.  Let the salsa sit for at least 10 minutes before serving (can be made up to 24 hours in advance).

For the shrimp:  Preheat gas, charcoal, or indoor grill over medium heat.  Combine the brown sugar, coriander, ginger, garlic powder, pepper, salt, and allspice in a bowl.  Pat the shrimp dry with paper towels and sprinkle the spice mixture evenly over both sides of the shrimp.

If desired, thread shrimp on skewers.  Grill shrimp until pink and cooked through (about 2-3 minutes per side).  Gently transfer the shrimp to individual plates and serve with the salsa.

Serves 4.

Nutritional Information (Per Serving – Shrimp & Salsa)
Calories:  143
Protein:  23.2g
Carbs:  5.2g
Fat:  2.1g (0.4g = Sat.)
Fiber:  0.4g
Sugars:  3.1g

Nutritional Information (Per Serving, Salsa Only)
Calories:  23
Protein:  0.2g
Carbs:  4.1g
Fat:  0.1g (0g = Sat.)
Fiber:  0.4g
Sugars:  3.1g

Grilled Sweet Potatoes

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You need another option for that healthy carbohydrate at dinner?  Well, you should add these to your lineup!  I must admit, I was a bit skeptical of how these would turn out.  I wasn’t so sure that the grill would really be much of a compliment to the sweet potato.  However, I had to give it a try because I knew the calories would be ideal.  I gotta say . . . I was pleasantly surprised.  The grill gave these a fantastic flavor and left me wishing that my portion size could be doubled.

You can choose to cut these into 1/2-inch thick pieces or leave them at 1-inch thick pieces.  To no surprise, they cook up a little faster if they’re only 1/2-inch thick.  Just do your best to get them all the same thickness so that they’re all done at the same time.

Grilled Sweet Potatoes
Adapted from Mel’s Kitchen Cafe

*Note: The key to this recipe is cutting all the sweet potato pieces as close to the same size as possible that way they cook evenly. Also, feel free to add other spices to fancy them up a bit. Chili powder and cumin for a southwest kick anyone?

4 medium sweet potatoes/yams, peeled and cut into 1/2-inch or 1-inch chunks
1 T. Olive oil
salt and pepper, to taste
bamboo skewers

Place all of the sweet potato chunks in a large microwaveable bowl. Cover with plastic wrap and microwave for three minutes. Remove from the microwave, stir, recover with plastic wrap and microwave 2-3 minutes more, until the sweet potatoes are just tender enough to thread on skewers (but not overly soft – they will cook through on the grill).

If any liquid is left in the bowl holding the sweet potatoes, drain it off.  Drizzle sweet potatoes with olive oil, sprinkle with salt and pepper, and then lightly toss to coat sweet potatoes.  Thread pieces of sweet potato on each skewer.

Preheat a charcoal or gas grill to medium or medium-high heat. Grill the sweet potato skewers, flipping every 5-6 minutes, for a total of about 15-20 minutes, until the sweet potatoes are tender.

Serve immediately.

Serves 8.

Nutritional Information (Per Serving = 1/2 Sweet Potato)
Calories:  100.3
Protein:  1.3g
Carbs:  19.7g
Fat:  2.0g (0.3g = Sat.)
Fiber:  2.4g
Sugars:  0g

Beach Salsa

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I love my beautiful aunt Jodie, and my love for her grew even more when I snatched this recipe from her.  I knew it would be a keeper for at least three good reasons:  1) It’s from Jodie, 2) It has “beach” in the title and you all know how I love the beach, and 3) It’s salsa and I also love salsa . . . especially freshly made salsa!

If that isn’t enough to convince you that this salsa is the best ever, then let me tell you that every time I have ever taken this salsa to a party, pot luck, family event, etc., I am begged for the recipe.  So, if you’re looking to score friends, impress your family, or just want to make your loved ones happy . . . this is a no-fail way to do it!

Now, I know you’re going to wonder what an Italian dressing mix is doing in salsa, but go with me here.  You’re going to be amazed, simply amazed!  The way the lime mixes with that dressing and then coats everything in this salsa leaves a flavor that is indescribable.  While your tomatoes are coming fresh off the vine, make sure you throw this EASY salsa together before your garden dries up.  The hardest part about making this salsa is chopping the tomatoes.  That’s how easy the recipe is.

THANKS JODIE!

Beach Salsa
Adapted from Aunt Jodie

7 Roma tomatoes, chopped
1 can chopped olives
cilantro (to taste), chopped
1 can black beans, drained & rinsed
1 can corn, drained
4-5 green onions, chopped
juice from 2 limes
1 package dry Italian dressing

Dilute dry dressing mix in lime juice.  Mix all other ingredients and add to it.  That’s it!  So easy and so good!

Makes approximately 8 cups.

*I’ve used fresh tomatoes (not Roma) out of my garden when they are in season.  They work well too.  They are juicier than Roma tomatoes, so you may want to chop them, place them in a strainer, let some of the liquid drain off of them, and then add them to your bowl.

*For less carbohydrates leave out the corns & beans.

Nutritional Information (Per Serving = 1/4 Cup)
Calories:  27.7
Protein:  1.0g
Carbs:  4.7g
Fat:  0.7g (0.2g = Sat.)
Fiber:  1.0g
Sugars:  0.9g

Nutritional Information (Per Serving without Corn/Beans)
Calories:  16.7
Protein:  0.3g
Carbs:  1.8g
Fat:  0.7g (0.2g = Sat.)
Fiber:  0.4g
Sugars:  1.1g

Easy Guacamole

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Let’s talk avocado for a moment!  The avocado is high in fat and it’s the fat the makes up most of its calories.  However, the fat found here is GOOD fat!  Not only do we find the good, healthy fat in these babies, but there are also 25 essential nutrients to be found.  I won’t bore you with all of those, but I can list some of the health benefits that come from eating this healthy food.  For starters, because we are staring at healthy fat here, the avocado is heart healthy.  This helps reduce the risk of heart disease, stroke, controls blood pressure, and lowers bad cholesterol levels.  It’s anti-inflammatory (thanks to the phytonutrients found), promotes eye health, regulates blood sugar levels, protects against cancer, has anti-aging properties, it aids in healthy skin, and can even cure bad breath.  Wow!  Sounds like a great food choice to me!  However, as with most things, let’s remember to keep portions in check and not go crazy!  Too much of a good fat, can turn bad.  Avocados are also great for those trying to gain weight as the fat calories can add up fast.  So, if you’re NOT trying to gain weight, keep your portions under control and you’ll be all that much better for it!

Now . . . let’s move on to this GREAT recipe!

This is, by far, my favorite way to prepare guacamole.  It isn’t complicated, and it tastes FABULOUS!  There are a lot of recipes out there on the best ways to make guacamole.   Trust me, I continue to get fooled into thinking that the ones that are more complicated or have  more ingredients must turn out a better guacamole.  Well, I always come back to this one.  I can throw this together in a matter of minutes and I only need a few ingredients.  In my opinion, simple is better here.  All you need is a ripe avocado, a lime, salt, and red onion.  I hate to admit it, but I can literally eat this with a spoon right out of my preparation bowl.  Oh, it is sooooo good!

But, if I can refrain from eating it all from the bowl then I will most commonly use this as an appetizer or side dish served with baked chips, topped on Mexican dishes, or as a spread on sandwiches.  I can’t wait for you to see my post tomorrow because I’ve incorporated this delicious guacamole into one of my most favorite summer time sandwiches.  Stay tuned!

Easy Guacamole

1 ripe avocado
lime juice, 1 lime
1 tsp. kosher salt
1 tablespoon red onion, finely diced

Peel and cut avocado and place in a small bowl. (If you need instructions on how to do this, click here.  I use method 2b and 3a when I’m making this guacamole.)  Juice one lime and pour over guacamole (I just cut my lime in half and squeeze it right over the avocado).  Take a fork and mash the avocado up and combine it well with the lime juice.  This should automatically give you the consistency of guacamole.  Add the salt and diced red onion and mix to combine.

If time permits, cover tightly with plastic wrap (the plastic wrap should be touching the guacamole so that the air cannot touch it) and place in the refrigerator for one hour or longer.  This will allow the flavors to all meld together, giving you a much better tasting guacamole.

Serves 6.

Nutritional Information Per Serving
Calories:  56
Protein:  0.7g
Carbs:  3.5g
Fat:  4.9g (0.7g)
Fiber:  2.3g
Sugars:  0.3g

Cheese Stuffed Grilled Zucchini Rolls

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Wondering where I’ve been the last week!?  Well, I’ve been around but my computer hasn’t!  It got sick and contracted a virus and has been MIA for seven days now!  Don’t worry; it’s in the process of getting fixed.  However, I’m able to bring you this post while borrowing another computer.  Let’s all cross our fingers that I get my own computer up and running soon so I can continue to bring you regular recipe posts.

Here’s another recipe for my fellow zucchini lovers (or those of you who have so much zucchini on hand that you’re looking for new ways to prepare it).  I got the idea from Real Mom Kitchen and modified it in a way to trim it down a tad, but keep fabulous flavor!   These make a great appetizer or side dish.  I love the way that the grill brings out a smoky flavor in the zucchini and when it’s paired with garlic and cheese . . . YUM!  You can totally play around with the flavors of the Laughing Cow Cheese.  I used the Creamy Swiss, but I’m guessing the Garlic & Herb one would be divine (although I would cut down on my garlic seasoning if I went that route).  The beauty of these, besides that they taste great, is that they are simple to prepare and can be made ahead of time.  So, what’s holding you back?  Keep that zucchini comin’!

Cheese Stuffed Grilled Zucchini Rolls
Adapted from Real Mom Kitchen

1 medium zucchini
cooking spray (such as Pam)
garlic seasoning mix, to taste (such as Johnny’s or Santa Maria)
2 wedges Light Laughing Cow Cheese

Slice zucchini into 1/4 thick slices lengthwise, discard the two outer slices that are mainly skin (the goal here is to have 6 usable slices to put on the grill).

Place the remaining 6 slices on a baking sheet and spray both sides with cooking spray.  Lightly sprinkle one side with garlic seasoning mix of your choice.

Place directly on a grill that has been preheated to medium.  Grill the slices until grill marks show on both sides and zucchini is tender, about 3-4 minutes per side.

Remove the slices from the grill and place on the baking sheet.  Allow to cool.

Once cooled, place 1/3 of the cheese found in a Laughing Cow Wedge at one end of each zucchini slice.  Roll the slice up beginning with the end where the cheese spread is and secure with a toothpick.  Serve immediately or refrigerate until ready to serve.  These can be made up to a day in advance.

Serves 2.

Nutritional Information (Per Serving = 3 Rolls)
Calories:  71
Protein:  3.4g
Carbs:  10.9g
Fat:  1.6g (1g = Sat.)
Fiber:  3.2g
Sugars:  4.8g

Chili-Lime Chicken Kabobs

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I’m already starting to worry about how many “summer grilling” days we are gonna have left!  It’s a sad day when the grill doesn’t get used almost every day so I’m still trying to take full advantage of it while I can!  These kabobs were well worth making on one of my last grilling days.  They definitely did not lack in flavor; that is FOR sure!  I loved the use of spices found here.  The chili powder/paprika went fabulously with the garlic and lime and there was even a slight bit of heat from the cayenne.  These kabobs tasted like a Mexican BBQ and they were great on their own, but as I ate them I thought they would be SO good in tacos or fajitas too.  Either way . . . they are delicious and in no way boring!  Make them quick – before grilling season is O.V.E.R.

Chili-Lime Chicken Kabobs
Adapted from The Sisters Cafe

4-6 chicken breast halves (boneless, skinless), about 2 lbs
1 sweet red pepper
1 sweet onion

6 Tb olive oil
3 Tb red wine vinegar
2 limes, juiced (4 Tb)
1 1/2 tsp chili powder
1 tsp paprika
1 tsp onion salt
2 tsp minced garlic cloves
1/4 tsp cayenne pepper (more if you like it spicy)
1/2 tsp salt
1/2 tsp freshly ground black pepper

Cut chicken and pepper into 2 inch pieces.  Peel onion and cut into quarters.  Slice through each quarter to make 8 chunks. (When you pull apart the onion layers, the outer layers should now be in roughly 2 inch pieces) Set aside.

In a small bowl, whisk together the olive oil, vinegar, and lime juice.  Stir in spices. Marinate chicken and vegetables for 4-6 hours or overnight.  (You can place the chicken and vegetables in separate shallow containers.  I make sure the chicken is covered with marinade first. Any leftover marinade, use for the vegetables. And, if I’m lucky – I reserve about 3 tablespoons to brush on my kabobs while they’re cooking.)

Preheat the grill to medium heat.  Thread chicken, pepper, and onion onto metal skewers and discard the marinade. Grill skewers, turning occasionally, for 10-15 minutes, or until juices run clear (or chicken registers 165 degrees when tested with a termometer).  If you reserved any marinade, brush marinade on skewers each time you turn them.

Serves 8.

Nutritional Information of Chicken Only (Per Serving = 4 oz.)
Calories:  150
Protein:  23.1g
Carbs:  1.3g
Fat:  6.3g (0.8g = Sat.)
Fiber:  0.2g
Sugars: 0.2g

Sautéed Summer Squash

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Still looking for ways to use up that zucchini that’s pouring out of your garden?  Well, here’s one more recipe you can add to your mix.  I loved how the garlic and fresh herbs powered the flavor up of the summer squash in this recipe!  The flavors bounced off the tongue.  I also loved the method of removing some of the liquid from the squash before throwing it in the skillet.  The end result left me with a texture that was fabulous . . . not too soggy, but not too crispy.  Just perfect!

Here are a couple of extra tips for you before you make the recipe.  You’ll want to avoid using large squash here, because they will be filled with lots of big seeds.  Go for small-to-medium sized squash.  Also – if you do not have Kosher salt and want to substitute table salt (in step 1), then you will want to reduce the amount of salt to 3/4 teaspoon.  If curious, the reason why you will want to salt before sauteing is that this helps to remove excess moisture before the squash ever hits the skillet.  This allows us to use minimal amounts of oil to achieve golden brown results, plus you won’t end up with stewed, overcooked squash sitting in a pool of water.

As for the herbs . . . I also grow a few varieties of herbs every summer.  So, I used what I had on hand which was parsley and chives.  This combination was super delicious.  I thought both of these herbs complimented the garlic perfectly.  I’m sure any of the herbs suggested in the recipe will be delicious.  And, quite honestly, if you don’t have fresh herbs, you’ll probably even be happy with just the garlic.

Sautéed Summer Squash
Recipe Source: The America’s Test Kitchen Healthy Family Cookbook

1 1/2 pounds summer squash or zucchini
Kosher salt and pepper
4 tsp. extra-virgin olive oil
2 garlic cloves, minced
2 tablespoons minced fresh parsley, basil, mint, tarragon, and/or chives

Slice the squash/zucchini crosswise into 1/4-inch rounds.  Toss the squash and 1 ½ teaspoons salt together in a colander and let sit until about ¼ cup water has been released from the squash, about 30 minutes.  Pat the squash dry with paper towels and wipe off any remaining salt.

Heat 1 tablespoon of the oil in a 12-inch nonstick skillet over medium-high heat until shimmering.  Add the squash and cook until golden brown, 5-7 minutes.

Clear the center of the skillet and add the remaining teaspoon oil and garlic.  Cook, mashing the mixture into the pan, until fragrant, about 30 seconds.  Stir it into the squash.

Off the heat, stir in the fresh herb(s), season with salt and pepper to taste, and serve.

Serves 4.

Nutritional Information (Per Serving = 1/2 Cup)
Calories:  70
Protein:  2g
Carbs:  6g
Fat:  5g (0.5g = Sat.)
Fiber:  2g

Slow Cooker Salsa Chicken

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As I’m placing this post in here, I’m wondering what in the world took me so long to share it with you!  It has got to be one of the most versatile, yet easiest recipes to make.  When I don’t have time, or I’m at a loss of what to make for dinner – this is probably what I come up with 50% of the time.

In my opinion, the best thing about this recipe is that the finished product can be used in so many ways.  I love to make a big batch of this and use it a couple of times during the week is different ways . . . serve it over rice, in burritos, taco salad, enchiladas, taquitos, etc.  There is no doubt that if I know I am going to have a busy week, with limited amount of time to cook dinner most nights, I make a big batch of this!  It makes meal time a snap to throw together when the chicken is already cooked and ready to go.

This also freezes very well!  So, making a big batch and freezing what you don’t use is a great way to have a meal at your fingertips when you’re just not in the mood to cook one night (like that ever happens, right!?)!

I suppose I must tell you not to be fooled by the simpleness of this recipe.  Slow cooking the salsa with the chicken for all those hours really powers up the flavors!  You can use any kind of salsa with the level of heat you like (I usually use medium heat salsa).  I’ve made this with red and green salsa varieties and I love it every time.   This is tasty right out of the slow cooker as is, or you can always serve it on a bed of rice (one of my favorite ways to enjoy it . . . mostly because I LOVE rice) or any of the ways I mentioned above.

You can definitely find ways to “fancy” this up by adding additional seasonings (taco seasoning, cumin, chili powder, garlic powder, etc.) or ingredients (corn, black beans, tomatoes, etc.), but for the sake of keeping the recipe in its most simplistic form, I’ve left all of that “fancy” stuff out on this post.  Why?  Because it is very delicious in its simplistic form (it is delicious in “fancy” forms too) and I thought you should know that so you don’t have to waste time and effort if you don’t have the time and/or effort to spare.

Do not delay . . . add this to your weekly menu and I’m sure it’ll become a family favorite in no time!

Slow Cooker Salsa Chicken

4 boneless, skinless chicken breasts (Approx. 1.5 lbs)
1 cup salsa

Add chicken to slow cooker.
Pour salsa over chicken.
Cook on low for 6 to 8 hours.

Remove chicken from the slow cooker.  Shred.  Place shredded chicken back in the slow cooker and stir to combine with salsa.  Allow salsa to soak into chicken (about 20-30 minutes) before serving.

Serves 6.

Nutritional Information (Per Serving = 4 oz.)
Calories: 133
Protein:  26.6g
Carbs:  4g
Fat:  1.5g (0.3g = Sat.)
Fiber:  1.1g
Sugars:  0.3g

Egg Whites with Black Beans, Tomatoes & Feta

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I suppose it is no surprise to you when I divulge that I would rather eat the egg whites than the entire egg.  However, it may surprise you that this didn’t come about because of my healthy ways.  I have disliked yolks from the time I was little.  This was most evident in hard-boiled eggs as I would peel the shell off the egg, split the egg in half, and remove that nasty yolk (I’m thinking of all those years of eating dyed Easter eggs).

While my taste preference for no-yolks is still alive and well (generally if I do eat yolks, they should not be runny . . . my husband will NEVER understand), I am constantly looking for different ways to enjoy my egg whites.  This, my friends, is one of my favorites.  Feta cheese is like magic when it is paired with egg whites.  And, now that fresh tomatoes are in season, this breakfast is fantastic.  The beauty of this dish is that you can really put your desired amount of black beans, tomatoes, and feta in there.  So, do as you need – but you really should not knock this dish until you try it.  It’s uniquely yummy!

For those of you that cannot stomach the thought of eating only egg whites (I know there are some of you out there), you can easily do 2 egg whites and 1 whole egg with this recipe.  The calories go up a smidge (say about 50 per yolk) when doing so, but it is still healthy that way.

Egg Whites with Black Beans, Tomatoes & Feta
Mimi Original

3 egg whites
salt and pepper, to taste
2 tablespoons black beans
1/4 cup chopped tomato
1 tablespoon reduced fat feta cheese

Lightly coat a small nonstick skillet with cooking spray and place over medium heat.

Meanwhile, in a small mixing bowl, beat the egg whites with salt and pepper.  Pour into warmed skillet.  Stir/scramble until eggs are set but still moist.

Add the beans, tomato, and feta cheese to the skillet and stir to blend with the eggs and heat through.  Serve warm.

Serves 1.

Nutritional Information
Calories:  126.2
Protein:  18g
Carbs:  7.6g
Fat:  2.5g (1.5g = Sat.)
Fiber:  2.6g
Sugars:  1.8g

Coconut Curry Chicken

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Here I go again . . . Thai flavors!  Oh, they are so delicious!  This recipe is so awesome!  Like I’ve said before, I have a weakness for curry and this dish can cure that craving any night.  The tomatoes, onions, spices, potatoes, and coconut milk end up being a match made in heaven.  This recipe makes a lot!  And, you would think that with a household of two I would always cut the recipe down.  Well . . . that is NOT the case.  We love this so much that I always make the entire thing so that we can have leftovers for days!

Coconut Chicken Curry
Adapted from My Kitchen Cafe

*Note: It is possible to make this in the slow cooker.  Make this dish right up to the step where you are supposed to let it simmer for 40 minutes. At that point, pour it all in the slow cooker and let it sit at low heat for 4-5 hours to finish up cooking. This means you can make it earlier in the day and have a fuss-free dinnertime.

2 pounds boneless skinless chicken breasts, cut into 1/2-inch chunks
1 teaspoon salt
1/2 teaspoon pepper
1 1/2 tablespoons canola oil
2 tablespoons curry powder
1 1/2 teaspoons paprika (sub cayenne pepper if you like heat)
1/2 onion, thinly sliced
2 cloves garlic, crushed
4 medium red potatoes, cut into chunks
1 (14 ounce) can coconut milk, light
1 (14.5 ounce) can stewed tomatoes, Italian style
1 cup crushed tomatoes or 1 (8 ounce) can tomato sauce
1.5 tablespoons sugar

Season chicken pieces with salt and pepper. Heat oil, curry powder, and paprika in a large skillet or saucepan over medium-low heat for two minutes, until fragrant (but don’t let it burn). Turn the heat up to medium and stir in onions and garlic and cook 7-9 minutes more or until onions are very clear. Add chicken, tossing lightly to coat with curry oil and cook for 7 to 10 minutes, or until chicken is no longer pink and is cooked through or nearly cooked through (it will continue to simmer in the next step). Add potatoes, coconut milk, tomatoes (I lightly crushed the stewed tomatoes with my fingers before adding), tomato sauce, and sugar into the pan, and stir to combine. Cover and simmer, stirring occasionally, for about 30-40 minutes. The sauce thickens slightly upon standing, but is great served piping hot (and a bit thinner), too. Serve with brown rice (or your favorite rice if allowed) and garnish with cilantro, if desired.

Serves 10.

Nutritional Information Per Serving (Without Rice)
Calories:  201
Protein:  20.4g
Carbs:  17.2g
Fat:  5.6g (2.3g)
Fiber:  2.3g
Sugars:  4.2g