Clapping On The Down Beat

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Change in Plans (a Gluten-free meal plan) December 3, 2012

Filed under: Interests,Meal Planning — clappingonthedownbeat @ 9:02 PM

I didn’t get a round to posting my meal plan from last week.  There is a good excuse….

We are trying gluten-free eating.  I have read a ton and watched some food related documentaries and I suggested to the Hubby about trying a gluten- free diet post cancer.

So far, I actually don’t mind it.  I think it is easier to make the change with him than continue to eat no-no foods in front of him.  I did however, spend extra time scanning the store shelves reading ingredients and researching recipes to try.  So this week here are my tried (and reviews) gluten free recipes.

MONDAY: Tagine style chicken and quinoa

• 2 pounds chicken thighs and drumsticks

• Kosher salt and freshly ground black pepper

• 1 tablespoon butter

• 2 tablespoons olive oil

• 1 onion, chopped

• 1 tablespoon fresh ginger, minced

• 1/2 teaspoon turmeric

• 1/2 teaspoon ground cinnamon

• 3 cloves garlic, pressed

• 1/4 cup wine

• 1/4 cup chicken broth

• 1/2 cup gently crushed briny olives

• 1/4 cup chopped fresh flat-leaf parsley

• Quinoa, for serving

Pat the chicken dry, and season well with salt and pepper.

Heat the butter and olive oil in a Dutch oven over medium-high heat, and brown the chicken on all sides. Add the onion, ginger, turmeric, cinnamon, and cook until onion is translucent, about 3 minutes. Season with salt and pepper, and add the garlic and stir for a minute. Increase heat and deglaze with wine, stirring, and allowing it to bubble. Add the broth and bring to a boil. Lower the heat, and cover and simmer gently for 45 minutes, then remove the chicken and set aside.

To the sauce, add olives, parsley,  and then return the chicken to the pot. Heat for 5 more minutes and serve over quiona

TUESDAY: Coconut curry vegetables (again, I love this one)

1 (14 oz) can light coconut milk

½ tsp brown sugar

1 ½ tsp curry powder

1 ½ tsp fresh minced ginger

4 cloves garlic, peeled and minced

1 tsp chile paste

1 medium sweet potato, peeled and cut into 1-inch cubes (may sub butternut squash)

1 ½ cups chopped cauliflower

1 lb extra firm tofu, cut into 3/4-inch cubes

4 cups chopped kale (may sub spinach)

1/8 cup soy sauce

salt to taste

2 cups cooked rice (may sub wild or brown rice)

In a large heavy saucepan over medium heat, combine coconut milk, brown sugar, curry powder, ginger, garlic, and chile paste. Bring to a boil, and then reduce to a simmer. Stir in sweet potato and cauliflower, cover, and cook about 10 minutes, stirring occasionally, until the veggies are just tender.  Note: You can add in the tofu with the vegetables, or if you prefer your tofu crisp, you can brown it separately in a sauté pan with a little oil while the vegetables are cooking.  Heat a splash of oil, in a large skillet over medium heat. Add chopped kale and sauté until greens have wilted significantly. Transfer to pot of coconut curry. Add browned tofu if you cooked this separately. Stir in soy sauce.  Taste and add salt as needed.

To serve: Ladle a generous spoonful of curried tofu and vegetables over a serving of rice


WEDNESDAY: Pizza ( with cauliflower crust)

My neighbor had actually told me about this one, so I searched for a recipe.  I REALLY enjoyed this, but hubby turned his nose up.

  • ½ head cauliflower (about 2 cups riced)
  • 1 clove garlic, minced
  • 1 cup part-skim shredded mozzarella cheese
  • 1 egg, beaten
  • 1 teaspoon basil
  • 1 teaspoon oregano
  1. Pre-heat oven to 400° F.
  2. Prep a cookie sheet or pizza stone. You can grease the cookie sheet or use parchment paper.
  3. Remove the stems and leaves from your cauliflower and chop the florets into chunks. Add to a food processor and pulse just until the texture is similar to rice. If you don’t have a food processor, you can grate the cauliflower with a cheese grater or chop it.
  4. Steam the cauliflower.  Just place cauliflower in an uncovered microwave-safe bowl and cook for 8 minutes.
  5. In a bowl combine the cooked cauliflower with all remaining ingredients.
  6. Spread dough out evenly over parchment paper (or stone) – about ¼ to ⅓ of an inch thick. The pizza should be about 9-10 inches in diameter.
  7. Bake for 25-30 minutes or until the crust is golden, crispy on the edges and cooked through the middle.
  8. Remove the crust from the oven.
  9. Top with pizza sauce and toppings. Be careful not to add too many heavy toppings as you don’t want to weigh down the crust.
  10. Broil the pizza for 5 minutes, or until the toppings are hot and the cheese is melted. Allow the pizza to cool for 2-3 minutes then cut and serve immediately.



I had roasted potato soup (chop 4 potatoes, roast in a 400 degree oven with olive oil and salt till browned.  Heat 4-6 cups broth or stock and add potatoes, simmer and then puree.  Add garlic powder and pepper to taste.  Garnish with cheese)

Hubby likes this cabbage borche in the crockpot.  Not my favorite, but he loves it.

1 large onion, chopped
2 garlic cloves, minced
1 teaspoon crushed red pepper flakes
1/4 cup balsamic vinegar
2 tablespoons brown sugar

1 can tomato sauce

1 can diced tomatoes

1 can beets, diced

1 bag shredded cabbage

1 lb beef cubes (stew meat)
1 can beef broth

In a crock pot add  onions, garlic and crushed red pepper flakes, balsamic vinegar and the brown sugar, stir.  Add tomatoes, beets, and meat and broth.  Pour the cabbage on top.  Cover and set on low for 6-8 hours or high for 4 hours.


FRIDAY: Mustard chicken and collard greens

4 chicken breasts, bone-in, skin on
kosher salt and cracked black pepper
4 tablespoons olive oil
1 cup dry white wine
1/4 cup Dijon mustard
1 cup chicken stock
2 tablespoons butter

Preparing to cook. Heat the oven to 450°. Season both sides of each chicken breasts with salt and pepper.

Searing the chicken. Set a large skillet on high heat. When the pan is hot, pour in 1/2 of the olive oil. Put 2 of the chicken breasts, skin side down, into the oil, laying them away from you. (This helps avoid hot oil splatter.) Sear until the bottoms of the chicken breasts are golden brown and crispy, about 2 to 4 minutes. Flip the chicken breasts and put the skillet in the oven.

Repeat this with the remaining chicken breasts in a second pan. When the second set of chicken breasts are seared, open the oven and carefully nestle the chicken in with the already-cooking chicken breasts.

Roasting the chicken. Roast the chicken breasts until the thickest part of each breast has reached an internal temperature of 155°. (Remember that the last two breasts you put in will take longer than the first.) Pull the skillet out of the oven and put the chicken breasts on a plate. Set aside.

Making the sauce. Pour off the excess fat from the skillet. Set the skillet on a burner turned to medium-high. Deglaze the pan with white wine, scraping up all the goodness on the bottom of the pan.  Whisk in the mustard. Reduce the sauce, stirring occasionally, until the pan is almost dry.  Pour in the chicken stock.  Cook until the sauce begins to thicken.  Add the butter and swirl it in until the butter is entirely incorporated into the sauce.  Add the chicken back in.


Collard Greens (another new vegetable favorite!)

  • 1 large bunch collard greens
  • 4 slices bacon, chopped
  • 4 c. chicken broth
  • 1-2 Tbs apple cider vinegar (to taste)

In a large pot,  cook the bacon.   Wash the collard greens thoroughly. Remove the stems that run down the center by holding the leaf in your left hand and stripping the leaf down with your right hand. The tender young leaves in the heart of the collards don’t need to be stripped. Stack 6 to 8 leaves on top of one another, roll up, and slice into 1/2 to 1-inch thick slices. Place greens in pot with  the bacon and add the chicken broth. Cook for 45 to 60 minutes, stirring occasionally. When done taste and adjust seasoning.





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