Tag Archives: entree

Easy Tuna Lettuce Wraps without Mayo

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Easy Mayo-Less Tuna Salad - low carb, gluten free, dairy free, egg free. Follow guesswhoscooking.com on Twitter @guesswhoscookin or Pinterest @ www.pinterest.com/guesswhoscookin Tuna salad on lettuce is an easy way to increase vegetables and decrease bread, and is refreshing and delicious!

 

Time: 5 minutes

Serves: 1

 

Ingredients

1 5-oz. can tuna, drained (light tuna preferred, such as tongol or skipjack)

1/4 cup red onion, finely diced

1 Tablespoon hummus

1 teaspoon capers (optional)

1/2 teaspoon Dijon mustard

3 pieces of romaine lettuce

1/4 medium avocado, sliced (optional)

 

Directions

In a medium bowl, combine tuna, red onion, hummus, Dijon mustard, and capers. Stir to combine. Pile on romaine lettuce leaves and add optional avocado. Serve or refrigerate immediately (with tuna and lettuce separate).

 

Easy Mayo-Less Tuna Salad - low carb, gluten free, dairy free, egg free. Follow guesswhoscooking.com on Twitter @guesswhoscookin or Pinterest @ www.pinterest.com/guesswhoscookin

Mexican Zucchini Fritters

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Mexican Zucchini Fritters - Low carb, gluten free, grain free, dairy free. Follow guesswhoscooking.com on Twitter @guesswhoscookin and on Pinterest www.pinterest.com/guesswhoscookin

Ingredients

1/2 cup onion, diced

1/2 cup red bell pepper, diced

1/2 cup poblano pepper, diced

2 cups zucchini, shredded

1/4 cup green onion, sliced

4 eggs, whisked

1/2 cup almond meal

2 teaspoons minced garlic

1 teaspoon cumin

salt and pepper to taste

cooking oil, such as grapeseed, canola, or coconut

 

Directions

Heat a frying pan over medium heat and add about 1 teaspoon oil. When the pan is hot, add onions. Cook 1-2 minutes, then add garlic, and cook for 30-60 seconds until fragrant. Add bell peppers and poblano peppers. Cook until vegetables are somewhat tender and onions are somewhat translucent. Set aside.

In a medium bowl, combine zucchini, green onion, eggs, almond meal, cumin, salt and pepper, then stir in cooked pepper mixture. Preheat a nonstick pan (such as cast iron or ceramic, preferably not Teflon) over medium heat and add about 1/2 teaspoon  oil. Once pan is hot, add about 1/4 of the zucchini mixture. Once the edges are cooked and the underside is golden brown, flip the fritter. Cook until the underside is golden brown.

 

Note: If you don’t have almond meal, you could try coconut flour or whole wheat flour, but I haven’t personally tried it.

Mexican Zucchini Fritters - Low carb, gluten free, grain free, dairy free. Follow guesswhoscooking.com on Twitter @guesswhoscookin and on Pinterest www.pinterest.com/guesswhoscookin

Baked Falafel

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Baked Falafel - gluten free, grain free, vegan. Follow guesswhoscooking.com on Twitter @guesswhoscookin

Ingredients

2 15-oz cans chickpeas, rinsed and drained

1/2 an onion

4 cloves garlic

3 tablespoons almond meal

2 tablespoons fresh parsley

1 teaspoon cumin

1 teaspoon salt

1/4 teaspoon paprika

Dash black pepper

Baked Falafel - gluten free, grain free, vegan. Follow guesswhoscooking.com on Twitter @guesswhoscookin

 

Directions

Preheat oven to 400 degrees F. Combine all ingredients in a food processor. Pulse until combined, but it’s ok if there are some small chunks. Grease a large baking sheet. Form chickpea mixture into balls, about 1 inch in diameter, and place on the prepared baking sheet. Bake about 30  minutes.

Baked Falafel - gluten free, grain free, vegan. Follow guesswhoscooking.com on Twitter @guesswhoscookin

Italian Chicken Stir Fry

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Italian Stir Fry in Marinara Recipe - Healthy, natural, low-carb, gluten-free, dairy-free. Follow guesswhoscooking.com on Twitter @guesswhoscookin. Have this entree for lunch or dinner!

This is basically a stir fry, Italian style. The beauty is that you can use any kind of protein and vegetables, which makes it a great way to use up whatever is in your refrigerator. Vegetables that work well with Italian flavors are mushrooms, eggplant, squash (especially zucchini), tomatoes, bell peppers, onions, and spinach, but feel free to add whatever you like. Protein options that could work in this dish include chicken, pork, ground beef, white (cannellini or navy) beans and maybe even organic tofu or tempeh. I have listed the vegetables and protein options that I chose in this recipe, but you can alter it however you’d like.

 

Time: 30-40 minutes

Serves: 4-6

Italian Stir Fry in Marinara Recipe - Healthy, natural, low-carb, gluten-free, dairy-free. Follow guesswhoscooking.com on Twitter @guesswhoscookin. Have this entree for lunch or dinner!

Ingredients

2 (or 1 1/2 pounds) boneless skinless chicken breast, previously frozen and somewhat thawed (fresh is okay too. Organic and free-range preferred)

1 teaspoon coconut oil

2 bell peppers, chopped (organic preferred – these are part of the dirty dozen)

about 6 ounces or half a bag of frozen green beans

half bag of frozen chopped spinach, organic preferred

1 teaspoon minced garlic

2/3 jar of marinara, or enough to reach desired sauciness

1/4 cup green olive tapenade, available at Trader Joe’s (optional)

Salt & pepper to taste, if needed

 

Directions

Cut the chicken into bite-sized pieces (it’s much easier when partially frozen). Heat a large skillet over medium high heat, then add oil. Add chicken, stirring occasionally, until it is almost thoroughly cooked. Add bell peppers  and garlic and cook 1-2 minutes. Add green beans and cook 1-2 minutes. Add spinach and marinara, and cook until mixture is warmed throughout, stirring occasionally. Add salt and pepper to taste if necessary. Top with green olive tapenade for a kick of flavor and/or crushed red pepper (optional).

Savory Oatmeal

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Savory Oatmeal with Poached Egg | guesswhoscooking.com | Healthy, vegetarian, dairy-free, and can be made vegan or gluten-free

Savory Oatmeal

Print recipe
Serves 4
Prep time 40 minutes
Dietary Diabetic, Vegetarian
Meal type Breakfast
Oatmeal is most often eaten with added sugar, so this recipe swaps out the sugar for healthy and delicious vegetables. Think of it as a hearty breakfast risotto!

Ingredients

  • 1 cup steel cut oats
  • 3-4 cups low-sodium vegetable broth
  • 1 teaspoon cooking oil
  • 1 medium yellow onion (about 1 cup)
  • 10oz mushrooms, such as button, crimini, or shiitake (sliced)
  • 1 bunch Swiss chard or other cooking greens, or 4-5 cups baby spinach (chopped)
  • 1 tablespoon reduced sodium tamari or soy sauce
  • salt to taste

Optional

  • 4 large eggs (poached or pan-fried, organic, pasture-raised and/or cage-free preferred)
  • 2 green onion stalks (sliced)
  • 1 tablespoon sesame seeds
  • 1 teaspoon hot sauce

Directions

Step 1
In a saucepan, combine oats and broth or water. Bring to a boil, then reduce heat. Simmer, with the lid cracked, for 20-30 minutes, stirring occasionally, adding more liquid as needed, until desired texture is reached.
Step 2
Preheat a skillet over medium-high heat. Add oil, then add onions and cook for 2-3 minutes. Add mushrooms and cook until tender, about 5 minutes . Add greens, turn down heat, and cook until greens are wilted. Combine cooked oats with vegetables, and top with optional toppings.
Step 3
Combine cooked oats with vegetables, stir in tamari, and top with optional toppings.

 

Savory Oatmeal | guesswhoscooking.com | Healthy, vegetarian, dairy-free, and can be made vegan or gluten-free

 

To make ahead: Prepare oatmeal and vegetables and store in separate containers. To reheat, add vegetables and 1-2 tablespoons of water or broth to oatmeal and microwave for 1-2 minutes. Add optional toppings and eggs if desired. A hard-boiled egg could be cut up into the oatmeal or eaten on the side as they are easier to make ahead.

 

Note: You can use whatever vegetables or toppings you like. Other vegetables to consider would be carrots, bell peppers, asparagus, or anything else you like. As toppings, you could add sliced almonds or other nuts or seeds.

Savory Oatmeal | guesswhoscooking.com | Healthy, vegetarian, dairy-free, and can be made vegan or gluten-free

 

Saovry Oatmeal - GuessWhosCooking.com - Savory oatmeal with sauteed veggies, chicken, and egg

Fishy Nuggets

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Fishy Nuggets - Low carb, gluten-free, dairy-free, healthy, easy. Follow GuessWhosCooking.com on Twitter @guesswhoscookin

 

Ingredients

2 cans tuna*, drained (or canned salmon, or fresh fish, cooked)

1/4 cup unsweetened shredded coconut

2 eggs, lightly beaten

1 teaspoon Dijon mustard (optional)

1/4 teaspoon garlic powder

1-2 tablespoons virgin coconut oil

salt and pepper to taste

Optional: 1/4 – 1/2 cup sautéed onion

 

Directions

Preheat oven to 350 degrees F. In a medium bowl, combine tuna, egg, coconut, Dijon, and garlic powder. Heat a nonstick** skillet over medium-high heat, then add about 1/2 tablespoon coconut oil. Form tuna mixture into small nuggets, then add to pan. Once brown on one side, flip to the other side. Once nuggets are brown on both sides, place onto a baking sheet (lined with parchment paper) and bake for about 10 minutes, until the inside is fully cooked (contains raw eggs). Add salt and pepper to taste.

Fishy Nuggets - Low carb, gluten-free, dairy-free, healthy, easy. Follow GuessWhosCooking.com on Twitter @guesswhoscookin

*Tuna: When it comes to mercury content, it’s better to choose skipjack or tongol tuna over albacore. In terms of the environment, it’s best to choose troll or pole caught fish, or look for the blue Certified Sustainable Seafood label from the Marine Stewardship Council. “Chunk light” tuna may be skipjack tuna, which is good, but it can also be yellowfin tuna, which tends to be higher in mercury. For more information, visit the Monterey Bay Aquarium’s Seafood Watch website: http://www.seafoodwatch.org/cr/seafoodwatch.aspx

**Nonstick skillets: I do not recommend Teflon-coating, which is traditionally used in most nonstick pans. I recommend a well-seasoned cast iron skillet or a ceramic-coated pan.

Note: You could add other seasonings, or switch out the coconut for another type of filler (oats, almond flour, etc.).

Fishy Nuggets - Low carb, gluten-free, dairy-free, healthy, easy. Follow GuessWhosCooking.com on Twitter @guesswhoscookin

 

Thai Coconut Curry Chicken Soup

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Thai Coconut Curry Chicken Soup - low carb, gluten free, dairy free. Follow GuessWhosCooking.com on Twitter @guesswhoscookin

Ingredients

1 tablespoon virgin coconut oil

1 leek, white and light green parts only, thinly sliced

2 shallots, minced

2 carrots, diced (or more)

1 pound boneless skinless chicken breast (about 2 medium-large), organic and free-range preferred

1 quart (4 cups) low sodium broth (chicken or vegetable) + 2 cups water (or more broth)

2 cups mushrooms, sliced

3-4 pieces baby bok choy, sliced lengthwise

2 tablespoons fish sauce

2 tablespoons red curry paste

2 teaspoons curry powder

2 teaspoons sriracha

1 15 ounce can full-fat coconut milk

1 lime, sliced into wedges

 

Directions

In a large stock pot, heat the coconut oil over medium heat. Add the leeks, shallots, and carrots, and cook for 2-3 minutes, until fragrant.

Add the chicken breasts and brown both sides, about 4 minutes per side. Be sure to stir the vegetables to prevent them from burning.

Add broth and water, bring to a boil, then simmer for at least 30 minutes (longer for more tender chicken).

Add mushrooms and bok choy and cook until they are almost tender. Add all remaining ingredients except sriracha and lime wedges, and heat thoroughly. Remove the chicken breasts from the soup and shred with two forks, then add back to the pot.

Serve with a squirt of sriracha and 1-2 lime wedges.

 

Notes

  • You can add whatever vegetables you like. In Thai food, carrots, mushrooms, and greens are great. However, you could add broccoli, bell peppers, celery, or other vegetables you like.
  • In this recipe, shallots and leeks were used, but onion and garlic would be fine too.
  • You can use different combinations of seasoning. For example, you can use extra curry powder and omit the curry paste if you don’t have it. You can also leave out the fish sauce and add tamari instead. Make this soup according to your tastes and what ingredients you are willing to buy.

Coconut Flour Pancakes with Blueberry Chia Jam

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These pancakes can be made plain, or you can add mix-ins like blueberries. For a tasty topping, add this easy berry chia jam.

Coconut Flour Pancakes - Low carb, gluten free, dairy free, clean and natural. Follow Guess Who's Cooking on Twitter @guesswhoscookin. www.guesswhoscooking.com

Print

Coconut Flour Pancakes

Dairy-free and gluten-free pancakes

Prep Time 10 minutes
Cook Time 10 minutes
Servings 1

Ingredients

  • 3 tablespoons coconut flour
  • 1 tablespoon sugar
  • 2 eggs
  • 1/4 cup non-dairy milk
  • 1/4 teaspoon baking powder
  • pinch salt
  • blueberries or other mix-ins

Instructions

  1. In a medium bowl, whisk together coconut flour, sugar, baking powder, and salt. Add eggs and almond milk and mix very well until smooth. The batter should be thick enough to stick to the back of a spoon, but thin enough to run off the spoon.

  2. Heat the oil in a nonstick pan over medium heat. Pour about 1/4 of the pancake batter into the pan for each pancake. Drop in blueberries or other mix-ins into the pancakes. When the bottom of the pancake is golden brown, flip and let the other side cook until golden brown.

Coconut Flour Pancakes - Low carb, gluten free, dairy free, clean and natural. Follow Guess Who's Cooking on Twitter @guesswhoscookin. www.guesswhoscooking.comBlueberry Coconut Flour Pancakes - Low carb, gluten free, dairy free, clean and natural. Follow Guess Who's Cooking on Twitter @guesswhoscookin. www.guesswhoscooking.com Coconut Flour Pancakes with Blueberry Chia Jam - Low carb, gluten free, dairy free, clean and natural. Follow Guess Who's Cooking on Twitter @guesswhoscookin. www.guesswhoscooking.com

No-tatoes O’Brien (Rutabaga)

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Rutabaga O'Brien - Low carb, paleo, and gluten free. Follow Guess Who's Cooking on Twitter @guesswhoscookin. https://guesswhoscooking.com

It’s like the popular breakfast dish, Potatoes O’Brien, except with rutabaga! Rutabaga does have a different taste from potatoes, but it’s just as good when served with scrambled eggs and hot sauce. This recipe may seem like a lot if you are cooking for one, but it is fairly time consuming, so consider making a full batch and saving leftovers for a quick breakfast throughout the week. You could also hard boil several eggs to eat with this throughout the week.

Serves: 4-5

Time: 40-45 minutes

Ingredients

  • 2 rutabagas, peeled and chopped (~ 5 cups) – smaller pieces will cook more quickly
  • 1 medium onion (~ 2 cups), chopped
  • 1 1/2 to 2 bell peppers (~ 2 cups), chopped
  • 1/2 tablespoon cooking oil
  • Salt to taste (~ 1/2 teaspoon)
  • Black pepper (~1/4 teaspoon)
    Rutabaga O'Brien - Low carb, paleo, and gluten free. Follow Guess Who's Cooking on Twitter @guesswhoscookin. https://guesswhoscooking.com
5 cups chopped rutabaga
5 cups chopped rutabaga
2 Cups Bell Peppers
2 Cups Bell Peppers

Directions

  1. Preheat a large nonstick pan (cast iron or ceramic coated preferred) over medium-high heat.
  2. Heat oil in pan, then add onions. Cook for 2-3 minutes, stirring frequently. Add rutabaga and turn down heat to medium, stirring occasionally. The heat should be high enough that the pan is still sizzling, but not so hot that the onions burn. Cook for about 5 minutes, then turn down heat to medium-low and cover.
  3. Cook for about 15-18 minutes, stirring occasionally, or until rutabaga are almost fork tender.
  4. Remove cover and add bell peppers and cook for about 5 minutes. Add salt and pepper to taste and serve. Cook a couple of eggs for a complete breakfast!
Add rutabaga when onion looks like this.
Add rutabaga when onion looks like this.

Rutabagas, also known as swedes, are a root vegetable from the cabbage family. They are often confused with turnips, but are larger, and look a bit more dull. They are also more dense and more mild than turnips. They have about half the calories and carbohydrates of potatoes, and about half the estimated glycemic load. Like other crucifers, they are high in antioxidants and anti-cancer compounds, as well as other vitamins and minerals. Rutabagas can be baked, sauteed, boiled, mashed, and added to stews and soups. They can also be eaten raw grated into salads or coleslaw, or eaten as a snack.
Rutabaga O'Brien - Low carb, paleo, and gluten free. Follow Guess Who's Cooking on Twitter @guesswhoscookin. https://guesswhoscooking.com

One serving
One serving

Ginger Soy Baked Cod

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Ginger Soy Baked Cod - Low carb, gluten free. Follow Guess Who's Cooking on Twitter @guesswhoscookin. guesswhoscooking.com

Serves: 3

Time: 50 minutes

 

Ingredients

1 pound wild-caught cod

For marinade:

1/2 cup organic, low sodium tamari (soy-free option: coconut aminos)

1/3 cup rice wine vinegar

1 tablespoon sesame oil

1 teaspoon minced garlic

1 teaspoon minced ginger

For garnish:

1 teaspoon sesame seeds

2 stalks green onions, sliced

 

Directions

In a medium bowl, combine marinade ingredients. Marinate cod in a zip-top bag or small shallow container for about 30 minutes. You could use this time to prepare my roasted carrots recipe (https://guesswhoscooking.com/2014/01/06/roasted-carrots/). You can add about 2 tablespoons of sugar (or honey or agave) to the marinade if you’d like the recipe to be sweeter and to achieve more browning, but I chose not to.

 

Preheat oven to 450 degrees F. Place cod on a baking sheet and bake for about 12 minutes, or until almost flakes with a fork. Top with sesame seeds, then broil for 2-4 minutes. Garnish with green onions and serve with a vegetable side (other suggestions – steamed broccoli, salad, sautéed green beans with garlic). Although I did not add sugar to my marinade, the sesame seeds gave it a nice crust-like crunch.

Ginger Soy Baked Cod - Low carb, gluten free. Follow Guess Who's Cooking on Twitter @guesswhoscookin. guesswhoscooking.com