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Old 01-30-2009, 07:25 AM   #1
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Question Super-easy, home-made, low-carb, one-dish meals?

I'm looking for ultra-easy meals with no noodles or flour. One-dish meals are best for us, with no extra steps before things go into that one dish.

Things to bake in a toaster oven, which would be good warmed up for breakfast the next day.

Have been making a sort of casserole with sliced potatoes as a base:

Putting in a vegetable, and then covering with milk/egg mixture and a bit of nutmeg and black pepper.

Baked at ca. 400 degrees Fahrenheit for ca. 1 hour.

Made in a pie pan in a toaster oven, it makes four servings. Good for breakfast, can be eaten cold or heated in the microwave.

Have you got some recipes, with or without meat, which are as ultra-easy to make? We'd prefer not to use prepared foods, due to the chemicals, additives, and preservatives. We also limit canned foods, due to the outgassing of chemicals from can linings.

Many thanks.
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Old 01-30-2009, 07:29 AM   #2
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Have you looked at recipe sites for gluten intolerance (celiac disease)?
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Old 01-30-2009, 07:35 AM   #3
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Bob, thanks for your post. Yes, I've lots of those, but have yet to find anything in the super-quick-and-easy category. I know someone who is very gluten intolerant and his cooking is not of the quick-and-easy category. I'll keep looking, perhaps some recipes could be simplified.

I am hoping some folks here have developed streamlined methods, useful for cooking in a tiny space.

Thanks, again.
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Old 01-30-2009, 08:01 AM   #4
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wheat free waffles

I make waffles using a stove top waffle maker that are wheat free.

1/3 cup old fashion oats and 1/3 cup water, pinch of salt. Set a side over night to let the oats soak up the water. In the morning add 1 T oil, 1 egg, and 1/3 cup butter milk. Stir in the dry ingredients: 2 T gluten free flour, (pick one you like) I use Bob's mixed with buck wheat. 1/4 t baking soda, 1/2 t baking powder. Recipe has been fine tuned over hundreds of batches.

Bake for 2.5 minutes per side over medium gas flame. Also makes a pretty good pancake, add some fresh blue berries or whole kernel corn.
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Old 01-30-2009, 08:07 AM   #5
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My father-in-law is strongly affected. We've found gluten-free pasta (Ancient Harvest, spaghetti from quinoa) -- it takes a bit longer to cook. Any rice dish will be satisfactory too. Grocery stores are getting more specialty diet items if they're big enough to have an organic section. Otherwise ask at your local food coop.
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Old 01-30-2009, 09:00 AM   #6
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Look up asian recipes with rice or cellophane noodles; eg, pad thai

Avoid spelt and farro (emmer) -- they're just a different type of wheat.

Buckwheat is related to rhubarb and not a grain at all. It is safe -- so Japanese soba noodles are safe. I'd still check any ingredient lists first anyway.

Cornmeal is safe. Tamale pie? There are all sorts of possibilities here.

This looks to be a good reference point - Safe & Unsafe Grains and Flours - Celiac Disease Program and Support Group - Clinical Services - Children's Hospital Boston
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Old 01-30-2009, 09:08 AM   #7
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Thanks for the link and the ideas.

Part of the plan we have is not only to avoid wheat, but to be low-carb as well. Both of us just feel much better staying off of wheat in any form.

I appreciate your posts!

My SO can eat corn dishes. I've been looking up tamale casserole variations today.

The one in our family who has celiac can not eat corn or potato in any form. He does his own cooking. When I can get over to visit him, I'll go through his cookbooks and see if there is something I've overlooked in past searches.
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Old 01-30-2009, 10:21 AM   #8
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There are lots of things you can do starting with Oriental style stir fry. Pour a little oil in a frying pan or wok and cook your vegetables of choice, onions cabbage broccoli whatever. Add a few bits of meat or chicken if you like. Flavor with soy sauce. Serve with rice.

When I feel like a hearty tasty meal but don't want to blow my diet I will saute a pan of mushrooms and onions as above, spiced with a few shots of worcestershire sauce. This is surprisingly satisfying in a meaty way with almost no calories.

For something different from potatoes or macaroni as a side dish how about beans and rice?

From the Mason Dixon line all the way down to Tierra Del Fuego every region has a different bean and rice dish. Hopping John (blackeyed peas and rice) in Virginia, red beans and rice in Louisiana, Moors and Christians (black beans and rice) in Cuba and so on.

The basic recipe, start with equal parts of dry beans and dry rice say one cup of each. Soak and cook the beans in the usual way. I find a pressure cooker is a real time saver here. Cook the rice too.

Mix the cooked rice and cooked beans along with some chopped onion, garlic, green pepper, red pepper. Spice to taste. I like to mix in a spoonful of poultry spice. Top with some sausages or bacon slices and bake like a casserole. If I don't have any sausages or bacon I will mix in a spoonful of bacon fat. This gives added flavor and keeps the dish from being too dry.

There are lots of good bean and rice dishes that's just the basic idea. Try a google search for more specific recipes.

It's an excellent healthy dish and a great change of pace from potatoes and macaroni. But watch out too much starchy goodness can be fattening LOL.
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Old 01-30-2009, 10:38 AM   #9
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Some recipes for Hoppin John

Hoppin' John Recipe

red beans and rice and other bean and rice dishes

Vegetarian red beans and rice recipe - CookEatShare

Moors and Christians

Moros y Cristianos - Moors & Christians - Black Beans & Rice Recipe

Coconut rice with black beans and plantains, something fancy from Cuba

Coconut Rice with Black Beans and Fried Plantains Recipe by - CHOW

These are just some recipes I grabbed off the net to give you the idea. I have been fooling around with cooking for years but I don't like to follow recipes. I like to get the idea of a dish then fool around and never cook it the same way twice. So I can't give you an exact formula but I can say that you should add bean and rice dishes to your repertoire they are a great change up on the classic casserole.
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Old 01-30-2009, 10:44 AM   #10
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For fast easy cooking how about minute rice ready in 5 minutes. Cook in chicken or beef broth or in apple juice orange juice or any juice for a different flavor.

I prefer long grain rice and an automatic rice cooker which is actually no bigger than a medium saucepan. There are microwave rice cookers too.

Throw in a vegetable stock cube and a cup of frozen mixed veg or frozen peas for an extra bang.
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Old 01-30-2009, 04:10 PM   #11
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Ganaraska, thanks for your posts. It's nice to think in new directions!
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Old 01-30-2009, 04:57 PM   #12
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Here's another good one, an Italian variation on the stir fry idea and very low in calories.

Take some onion, green pepper, possibly eggplant if you like eggplant. Sliced zucchini. Any Italian style of vegetables you like. Saute in a couple of spoonfulls of olive oil. When cooked pour on some spaghetti sauce and heat it up.

You can serve this by itself for a satisfying meal with very low calories. If you aren't so concerned with losing weight sprinkle on some Parmesan. Add some garlic bread and a glass of wine Mama Mia thatsa good! LOL
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Old 01-31-2009, 11:32 AM   #13
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Cuban Chicken (arroz con pollo)

Chicken pieces w/skin on
Rice
Capers (to taste ~1 tbl)
Green Olives (just a handful - large/dice)
Sofritto or some chopped onion, peppers and garlic
salt
pepper
cumin (be generous - about a 1/2 Tablespoon for a whole chicken)
red pepper flakes to taste
a little oil for browning
water or stock
Large skillet with a lid.

1. Brown the chicken in a little oil - no need to fully cook - just brown the outside.
2. Take chicken out of the pan and set aside but leave the oil. Do not drain pan. (if you want to save washing dishes, use the underside of the skillet lid to hold resting chicken).
3. Add all the chopped bits and seasoning to pan and sizzle for a minute.
4. Add dried rice and coat in oil and seasoning
5. Put chicken pieces back in pan on top of rice mixture
6. Add enough stock, water or other liquid to cook rice. (1 part rice, 2 parts liquid)
7. Cover and turn heat down to simmer. Cook about 20 mins until rice is soft and chicken is fully cooked.

Carb avoiders can eat the chicken but gluten avoiders can EAT the rice.

Add a salad and a bottle of wine and you have a great meal.
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Old 01-31-2009, 11:48 AM   #14
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Black Bean Chili

Here is a recipe that is good on its own or with chicken, and would be yummy cooked up with eggs the next morning. The only thing you have to do in advance is soak your beans.

Black Bean Chili

Soften chopped onions in a little veg oil over medium heat for about 10 minutes.
Add 2 or 3 chopped tomatoes, cook another 5 mins or so.
Add 2 TBL lime juice (very important!).
Add 1/2 cup of your favourite salsa.
Add 1 cup of corn kernals (frozen) and cook until warm.
Add black beans (can substitute your fave bean for variety).
Add sea salt and freshly ground pepper to taste.
Lastly throw on tons of baby spinach and cover til it wilts then stir it in.

I usually serve over rice with sour cream and cheddar cheese, or I put it in a wrap and toast it in the toaster oven, (or I serve with other yummy things like corn bread or nacho chips w hich you are trying to avoid!) It would also be good over potatoes or with eggs.

Another fast and easy dish that's good over rice or potatoes is this one:

Turkey Curry

Stir fry some extra lean ground turkey, med to high heat.
Stir in 2 TBL of your favourite curry sauce (e.g. Patak's HOT) or add your own curry spice mix.
Add 3/4 of a beer.
Add your favourite fresh or frozen veggies, i usually use frozen peas and carrots, broccoli and cauliflower pieces.
Stir in some mango chutney or plum sauce for a little zing. (1/4 cup ish?)
Finally throw on the fresh baby spinach until it wilts and stir it in.

It's also good with plain yogurt on the side or mixed in.
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Old 02-01-2009, 07:00 AM   #15
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For super easy low cost low carb meals don't overlook home made soup or stew. Get a crock pot and live it up.

Another great thing about soup or stew is that it tastes better the next day and subsequent days. So you can make enough for several meals at once.

Super low calorie vegetable soup, one can diced tomatoes shredded cabbage bell pepper red pepper sliced carrot chopped onion sliced celery stock cubes salt spices etc top up with water cook in crock pot all day.

One of my favorites, an exceptionally tasty and hearty soup that you seldom see anymore, is red lentil soup. Water red lentils can of tomatoes sliced carrot sliced celery chopped onion a couple of stock cubes shot of Maggi sauce. Put all this in a crock pot and let simmer all day. When the soup is about half cooked add the great flavor secret, half a pound of the best smoked sausages cut up. For a vegetarian dish omit the sausages it's still good but not sensational.
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Old 02-19-2009, 09:38 AM   #16
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Wheat in Chinese ingredients

Quote:
Originally Posted by Ganaraska View Post
There are lots of things you can do starting with Oriental style stir fry. Pour a little oil in a frying pan or wok and cook your vegetables of choice, onions cabbage broccoli whatever. Add a few bits of meat or chicken if you like. Flavor with soy sauce. Serve with rice.

When I feel like a hearty tasty meal but don't want to blow my diet I will saute a pan of mushrooms and onions as above, spiced with a few shots of worcestershire sauce. This is surprisingly satisfying in a meaty way with almost no calories.

For something different from potatoes or macaroni as a side dish how about beans and rice?

From the Mason Dixon line all the way down to Tierra Del Fuego every region has a different bean and rice dish. Hopping John (blackeyed peas and rice) in Virginia, red beans and rice in Louisiana, Moors and Christians (black beans and rice) in Cuba and so on.

The basic recipe, start with equal parts of dry beans and dry rice say one cup of each. Soak and cook the beans in the usual way. I find a pressure cooker is a real time saver here. Cook the rice too.

Mix the cooked rice and cooked beans along with some chopped onion, garlic, green pepper, red pepper. Spice to taste. I like to mix in a spoonful of poultry spice. Top with some sausages or bacon slices and bake like a casserole. If I don't have any sausages or bacon I will mix in a spoonful of bacon fat. This gives added flavor and keeps the dish from being too dry.

There are lots of good bean and rice dishes that's just the basic idea. Try a google search for more specific recipes.

It's an excellent healthy dish and a great change of pace from potatoes and macaroni. But watch out too much starchy goodness can be fattening LOL.
Great suggestions, you have me drooling. Since soy sauce has wheat in it, I use SanJ wheat-free tamari sauce. Other Chinese condiments can have wheat in them as well, e.g., hoisin sauce, bean sauce. Read the ingredient list to be sure.

I use cornstarch, rice flour, potato flour, tapioca flour to coat meats before frying.

Happy feasting
Larry
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Old 02-19-2009, 11:01 AM   #17
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Here is another one I just invented, baked cauliflower and cheese like baked macaroni and cheese without the macaroni.

I get the powdered cheese sauce mix from the bulk food store and mix it with condensed milk chopped onion and melted butter. The cauliflower will release a lot of water as it cooks so you need to make the sauce dry enough to soak it up. I mix according to the directions but use 1/2 the amount of condensed milk instead of whole milk. In other words if it says 1 cup milk I use 1/2 cup Carnation.

Cut up a head of cauliflower and arrange it in a pan like you would use for baked mac and cheese. I use a Pyrex glass pan about 3" high 9" wide and 14" long. Pour the sauce over the cauliflower. Cover with a pound of shredded Cheddar cheese. I decorate with croutons but you can omit the croutons if you like.

Bake in a 350 or 375 degree oven until the cheese on top is starting to brown and it smells done. Probably a 1/2 hour to 45 minutes?

This is a lot like old fashioned baked macaroni and cheese like grandma used to make. I was surprised how good it came out.

O wait I just thought is there corn starch or flour in the cheese sauce? If there is maybe you can jimmy up something else for the sauce. They do sell the pure powdered cheese at the bulk food place as well as the sauce mix.
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Old 02-19-2009, 11:03 AM   #18
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Went and checked, yes there is flour and corn starch in the cheese sauce mix but I will let the recipe stand. Maybe you can figure out a way to make the sauce or maybe some other people will be interested in a healthy low calorie alternative to macaroni and cheese.
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Old 02-19-2009, 11:05 AM   #19
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Another kitchen tip, at the bulk food place I go to they hand out little paper recipe cards about 3 inches square. They are on a tear off pad next to each bin. I keep my bulk food purchases in wide mouth mason jars and stick the cards on with scotch tape for labels.
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Old 02-19-2009, 11:58 AM   #20
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Hey
Oven omelets are quick and easy for the toaster oven, and eggs have great protein. We buy from a local organic farmer to take advantage of the extra omegga 3.

3-4 beaten eggs
1/8 tsp or less salt
1/2 tsp pepper or to taste
some milk- I don't measure much, but maybe about 1/2 cup
cheese, veg and maybe meat

add whatever you have on hand or whatever leftovers are in your fridge such as:
veggies, - fry up some diced onion, mushroom
throw in a handful of spinch, or seeded tomato
or leftover cooked brocolli or asparagus, pretty much anything, you get the picture, also add grated cheese, leftover ham, sausage, a bit of hot sauce or salsa, worchestershire, spices such as marjoram, basil or........pour it in a small casserole dish, like 8 X 8 and relax.

nice for any meal, quick and dirt cheap. Fruit is nice for dessert or as an accompaniment , topped with plain yogurt, maple syrup, cinnamon, grated apple and toasted sliced almonds. Throw your almonds in the oven during the last 5 minutes of cooking time.
350 degrees for approx 45-50 or till set.
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