Easy Meals - Vegetarian 'What's In The Fridge' Casserole

I love vegetables of all kinds and prefer vegetarian meals.

We were accustomed to making meals based on what we had on hand.  There was no meal planning!  If it was during the growing season, we had fresh vegetables, if the Winter months, it was dried beans and peas.  My mom canned lots of vegetables and fruits, so we had those thru a portion of the Winter months.  When you were from a large family, most home canned goods ran out before the next growing season.

We never had food to throw out as there were never left-overs.  It was basically everyone ate until the food prepared was gone.  Everyone was served and any additional was eaten basically by who wanted it.

The past week, I have been creating recipes or more like ideas of making meals with what is on hand rather than going grocery shopping.

I first made a  vegetarian (vegan) stir-fry dish that included peppers and corn.  I ate two meals with about two left.  I threw the left-overs into the food processor, along with some spicy seasoning and a can of diced tomatoes.  This was placed in a slow cooker with a 16 ounce can of lite coconut milk to make a spicy corn-tomato-sweet pepper based soup. 

The stir-fry dish was good, the soup was good.  I had about 3 cups of soup left.   I used a cup of the soup in this dish and threw the remainder out.

So now you can see, there are ways of using left-overs.

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Vegetarian 'What's In The Fridge’ Casserole

 

 

Ingredients

 

2 small green zucchini, julienne cut, inch in length

2 small yellow zucchini, julienne cut

1 large bell pepper cut into cubes

1 large red pepper cut into cubes

1 large egg plant cut into thin slices and halved

1 1/2 cups cottage cheese

1 tsp sodium free savory seasoning

2 tbsp fresh basil, chopped

3 tbsp olive oil, to cover dish, spray dish

1 tsp Bragg's Organic Sprinkle (or other dried herb seasoning or Herbes de Provence)

additional Italian type spices to season

 

Sauce Ingredients:

1 cup creamy vegetarian or creamy tomato soup

1/2 jar Alfredo Sauce (used Bertolli) - plus enough water to rinse jar

1 tbsp roasted garlic cloves (or 3 fresh finely diced)

1/2 cup cooked portabella mushrooms

1 tbsp dehydrated onion

1 tsp fresh grated ginger (squeeze tube)

1 tsp basil (squeeze tube)

1 tbsp fresh diced lemon grass (squeeze tube)

 

Procedure

 

Prepare all of the vegetables.

 

Prepare the sauce.

 

Heat and whisk the sauce ingredients to mix.

 

For the creamy soup, if you have vegetable vegetarian soup, puree  a cup in a food Processor with a 15-oz can of diced tomatoes along with a spoon of Italian type or Herbes de Provence spice.  The type of soup to use is anything that will complement a vegetarian dish containing zucchini.  Taste the soup for seasoning.

 

Prepare the Baking Dish

 

Spray or coat the baking dish with olive oil sufficient to coat the bottom.  The olive oil is also used to flavor the dish.

 

Assemble the Dish

 

Place half of the eggplant over the bottom of the dish.  Lightly spray with olive oil.  If you do not have a sprayer, lightly drizzle oil over the dish.  The eggplant does not have to be completely covered with oil.  This is just to disperse the oil over the dish.

 

Next, place about half the yellow and green zucchini over the eggplant. 

 

 

Continue with the green pepper, then the red pepper.

 

 

Next spread the cottage cheese over the dish.

 

 

Place the remainder of the eggplant and again lightly spray or drizzle with oil.

 

Sprinkle spices over the eggplant

 

 

Place the remainder of the zucchini over the dish.

 

Sprinkle the basil over the dish

 

 

Spread the sauce over the dish

 

 

Bake and Serve

 

Cover with aluminum foil.  Place one small slit in the top of the foil.

 

 

Bake in pre-heated oven at 350F for about an hour.  Remove foil, press down top of dish.  Sprinkle with topping.  Return to oven for about 10 minutes.

 

Remove and allow to rest about 10 minutes.

 

 

Serve with crusty bread, if desired.

 

 

 

 

Seasonings used includes Braggs Organic Herb Mix

 

Servings: 6

Yield: 6 - 8

 

 

Nutrition (per serving): 277 calories, 16.8g total fat, 5.9g monounsaturated fat, 1.1g polyunsaturated fat, 0g trans fatty acids, <1g trans-monoenoic fatty acids, <1g trans-polyenoic fatty acids, <1g linoleic acid, 6.6g saturated fat, 28mg cholesterol, 500.8mg sodium, 75.8mg calcium, 827.3mg potassium, 73.5mcg folate, 243.6mg phosphorus, 22.4mg phytosterols, 0mcg lycopene, 14.8mcg selenium, <1mg thiamin, <1mcg vitamin b12, <1mg vitamin b6, 73.9mg vitamin c, <1IU vitamin d, 1.2mg zinc, 20.4g carbohydrates, 4.8g fiber, 15.6g net carbohydrates, 6.1g sugar, 1.4g fructose, <1g galactose, 1.3g glucose, <1g lactose, <1g maltose, <1g sucrose, <1mg stigmasterol, 14.1g protein.

 

This is a nutritional approximation of this dish as the nutrition can change depending on ingredients.
This was very filling, yet did not make me filled ‘stuffed’ like meat does.

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Tips
Instead of bread crumbs, sprinkle a small amount of shredded cheese over the top after cooking the dish.
Instead of cottage cheese or in additional to cottage cheese, sprinkle 2 ounces of pasta shells or penne over the first layer of eggplant.
© 2012 retiredwithnoregrets.blogspot.com

Easy Meals - Creamy Chicken Green Bean Casserole - Gluten-Free Option

Having to be careful when preparing gluten free meals, makes it difficult to make easy or quick meals.  Finally, I am confortable in doing both.  I can always check the fridge, freezer or pantry and put together a meal!

The issue that arises most for me is the calories and carbs! The metabolism takes a nap once one is over 50, so I plan when even buying food! It was so easy to lose as quickly as I gained in my 30s, but no more!

At one time, I hated canned or frozen vegetables, now I love those unseasoned microwavable frozen mixed vegetables, green beans, and peas.  I prefer some vegetables fresh, but I will blanch and freeze them. I even like plain canned beans now.

There are so many things to do with canned beans other than just heating and eating. I have even experimented with dips & spreads and desserts!

This day, I had a half-bag julienne cut carrots in the vegetable bin and no left-overs.   First thought was grab chips, then I realized that I would save those calories for a cookie instead!
This meal came together so fast, even I was surprised!

Enjoy!

Creamy Chicken Green Bean Casserole



Ingredients

1 12-ounce bag  frozen cut green beans
4 oz. carrots, julienne cut
1 large  orange pepper
16 oz. chicken breast, baked, seasoned, cubed
1 tbsp olive oil, to sauté pepper
1 cup Alfredo Sauce(used Bertolli - 4 Cheese)
1/2 cup water
1 tsp poultry seasoning
2 tbsp basil, fresh, chopped (about 3 leaves)
1 tbsp parsley
1 tsp salt-free herb seasoning
1 tsp ginger, (squeeze tube) or fresh grated

Topping (optional):
1/2 cup croutons¹, seasoned, crushed

Procedures

Microwave green beans 5 minutes.
Microwave carrots 4 minutes
Pace oil in skillet, heat and sauté pepper about 2 minutes, stir in seasonings.
Add green beans and carrots, stir and cook about 5 minutes. 





Add chicken breast, stir.
Stir in Alfredo sauce and water.
Preheat  oven to 375F.
Transfer to an oiled casserole dish.  Sprinkle crushed croutons over top



Cover with Aluminum foil.
Bake 30 minutes, covered and 10 minutes uncovered. Serve immediately



Servings: 6
Nutrition (per serving): 286 calories, 13.3g total fat, 3.1g monounsaturated fat, 1.1g polyunsaturated fat, 0g trans fatty acids, <1g linoleic acid, 5.1g saturated fat, 92mg cholesterol, 386mg sodium, 107.8mg calcium, 461mg potassium, 27.8mcg folate, 233mg phosphorus, 5.5mg phytosterols, <1mcg lycopene, 21.4mcg selenium, <1mg thiamin, <1mcg vitamin b12, <1mg vitamin b6, 66.5mg vitamin c, 0IU vitamin d, 1.1mg zinc, 15.6g carbohydrates, 3.1g fiber, 12.5g net carbohydrates, 2.1g sugar, <1g fructose, <1g galactose, <1g glucose, 0g lactose, <1g maltose, <1g sucrose, 0mg stigmasterol, 27.1g protein.

Tips

• If more creaminess is preferred, use more sauce, of course the calories will increase. Store any unused sauce in refrigerator.
• Rotisserie chicken can be substituted for chicken breast
• Bread crumbs can be substituted for croutons, but the flavor will not be the same.  Toast them first.

¹Actually, used three biscuits to make croutons.   King Arthur Flour had a recipe for Easy Self-Rising Biscuits, which tempted me to make biscuits….  Of course, I used a whole grain mix, adding Hi-maize fiber.

Well, I didn’t want to eat a biscuit for the next five days, so decided to just make croutons, instead of buying them.  The croutons came out perfect!

Biscuits



Croutons - from Biscuits




© 2012 retiredwithnoregrets.blogspot.com

Un-Classic Mac and Cheese - and - It’s Gluten Free

I really love aged white cheddar and sharp cheddar cheese so much that I tend to buy too much to eat within a week or two.  So I end up with bits and pieces of frozen cheese waiting to be used in different dishes.
Sometimes it’s potato casserole and sometimes it’s been cheese rolls or scones.

Today has been a rainy, cold and depressing day, so I needed to just bake something.
I didn’t need to make more cookies, because I baked my dozen’s allowance on Saturday past.  Also in the past week, I made apple muffins.

I thought of making a buttermilk pie, but had no buttermilk.  Being that it was rainy, I just did not want to get street splash on my recently cleaned vehicle .

There was a can of evaporated milk sitting on the counter that was supposed to be used in a cake I was also contemplating making. 

The light bulb went off that I had not made mac and cheese in a very long time  AND I had enough cheese to make a potluck-sized dish of mac and cheese!

Since I tend to make too large a quantity of food, I had to rethink how much to make.

So, I measured the cheese and returned the remainder to the freezer.  I was thinking about adding a little cayenne pepper when I realized that one of the cheeses was jalapeno.  So, no additional cayenne!  I have always added a little cinnamon and sugar to my mac and cheese, so I included it this time too.

As soon as it came out of the oven, I dished up some.  Oh yes, it is as I remember as I made it.

 It’s not the mac and cheese that I ate so many years ago that my family and friends made, but  I like my version because it is a bit creamier.  Of course after it sits for a while the pasta will soak up the extra creaminess.   Even then, it is not as dry as the old style mac and cheese.

There is a hint of pepper in this version of mac and cheese.   It is not overwhelming, just an interesting touch.

Un-Classic Mac N Cheese

Ingredients

1 12 oz. can can evaporated milk

1/4 cup water

1 Tbsp butter

1 Tbsp cornstarch (or tapioca or potato starch)

1/8 tsp ground black pepper

1 pinch garlic or onion powder

1 tsp sugar

1/2 tsp cinnamon

4 oz. Aged Cheddar cheese, shredded (any mix, like garlic, jalapeno, etc.)

6 oz. Tinkyada Brown Rice Elbow Pasta

Topping

2 ounces Mexican 4-cheese Blend, shredded cheese (or other mix)

Procedures

Preheat oven to 350°F.  Spray a 2 qt baking dish with oil spray.

Cook pasta according to package to al dente and drain.

Whisk together cornstarch and water. Set aside

Put butter and milk in a medium sized pot large enough to hold the milk and cooked pasta.  Turn heat to medium.  Whisk in salt, black pepper, cinnamon, sugar, cornstarch water and cheese until cheese is melted and mixture is smooth. 

Stir in the drained cooked pasta

 

 Pour pasta mixture into the prepared baking dish.

 

Top with cheese reserved for topping.  

 

Bake for about 35 minutes until bubbly and top is lightly browned.  To quicken the browning, switch the oven to low broil for about 10 minutes.

Serve immediately.

 

Enjoy!

Servings: 6

Yield: 6 sides

Nutrition Facts - as prepared

Nutrition (per serving): 270 calories, 14.9g total fat, 4.2g monounsaturated fat, <1g polyunsaturated fat, <1g linoleic acid, 9.2g saturated fat, 49.1mg cholesterol, 20.8g carbohydrates, <1g fiber, 20.1g net carbohydrates, 7.2g sugar, 0mg stigmasterol, <1g fructose, 0g galactose, <1g glucose, <1g sucrose, <1g maltose, 262.4mg sodium, 249.2mg potassium, 12.5g protein, 412.3mg calcium, 451.5IU vitamin a, <1mg vitamin b6, <1mcg vitamin b12, 1.2mg vitamin c, 2.3IU vitamin d, <1mg vitamin e, 1.3mcg vitamin k, <1mg iron, <1g lysine, 5.6mcg selenium, <1mg thiamin, 1.5mg zinc.

Quick Meals - Sausage, Mixed Vegetables, Sweet Potato - Served with Brown Rice

Sometimes, I really do make a full meal instead of just the baked items.  Yes, I do eat normal food sometimes, not just the gluten-free baked food.

I could easily become a full vegetarian, omitting all meat, but I buy it sometimes, so I eventually eat it.
We all have a tendency to buy something because it’s on sale.

Since I love mixed vegetables, I have a few bags in the freezer.  I use them in soups, risotto and other rice dishes.  They are my staples along with different types of rice; dried beans and lentils; other grains like quinoa, buckwheat and oat groats; canned beans and low-sodium tomatoes. I always look for low-sodium frozen and canned vegetables.

Today, I could not decide what to cook for lunch or dinner.  I bought a few sweet potatoes at Whole Foods a couple weeks ago.  It was about time to use them of let them start rotting. I also had a package of sausage patties left from food bought for my guests last week.
So I thought, sausage and sweet potatoes, hmmm.  Why not throw in some mixed vegetables?  Next came the idea to serve over rice.  So the plan fell into place. 

This is a quick meal.  Only the sausage needs extra care to cook.  Feel free to use cooked Andouille sausage too.  I really liked mixed vegetables with the Andouille sausage!




Sausage, Mixed Vegetable, Sweet Potato and Rice Dish


Ingredients
Skillet
  1  10-ounce package   uncooked pork sausage patties (6)  (used Hormel)
  1   12-ounce package mixed vegetables (corn, carrots, peas, green beans)
  1 medium sweet potato peeled, cubed (8 ounce peeled)
  1/4 tsp Chinese 5-spice
  1 tsp salt-free mixed herb seasoning (used Mrs. Dash)
  1/4 tsp sea salt
Rice
  1 cup brown rice ( used Uncle Ben's)
  1 tbsp margarine
  2 1/2 cups water (for rice)
Procedures

Cook sausage according to package in a large cast iron skillet.
Peel and cube the sweet potato into small cubes while the sausage cooks, set aside
weighed it to get nutrients
 



When sausage is done and browned, drain all fat from skillet. Cut the sausage into bite sized pieces.



  Add the sweet potatoes and stir to mix, cooking on medium to get skillet sizzling.  Turn to low.



  Microwave frozen package of vegetables for 3 minutes.
  Add the package of vegetables and   1/2 cup of water to the skillet.  Cover and simmer for about 20 minutes until potatoes and carrots are soft, not mushy.

 

Measure the rice, rinse and add to a medium sized pot as the skillet is cooking.  Add water according to package, plus the margarine. Cook at a simmer according to package.  It takes about 15 minutes for Uncle Ben’s.
Serve individually or mix together and serve.





Servings: 4 to 6


Nutrition Facts (6 servings)
Nutrition (per serving): 294 calories, 12.9g total fat, 1g monounsaturated fat, <1g polyunsaturated fat, 3.8g saturated fat, 20mg cholesterol, 37.9g carbohydrates, 3.5g fiber, 34.4g net carbohydrates, 3.7g sugar, 4.8g starch, <1g fructose, 0g galactose, <1g glucose, <1g sucrose, 0g maltose, 249.9mg sodium, 268.4mg potassium, 7.3g protein, <1mg iron, 16.5mg calcium, 5408.8IU vitamin a, <1mg vitamin b6, <1mcg vitamin b12, 0IU vitamin d, <1mcg vitamin k, 3.8mcg selenium, <1mg thiamin, <1mg zinc.


Nutrition Facts (4 servings)
Nutrition (per serving): 441 calories, 19.3g total fat, 1.5g monounsaturated fat, <1g polyunsaturated fat, 5.6g saturated fat, 30mg cholesterol, 56.9g carbohydrates, 5.3g fiber, 51.6g net carbohydrates, 5.5g sugar, 7.2g starch, <1g fructose, 0g galactose, <1g glucose, 1.4g sucrose, 0g maltose, 374.9mg sodium, 402.6mg potassium, 10.9g protein, <1mg iron, 24.7mg calcium, 8113.2IU vitamin a, <1mg vitamin b6, <1mcg vitamin b12, 0IU vitamin d, 1mcg vitamin k, 5.8mcg selenium, <1mg thiamin, <1mg zinc.

Chicken Pot Pie - gluten free

On the warmest day of October, I decided to make Chicken pot pie to use the left-over rotisserie  chicken.

I also decided that the freezer and refrigerator needed reorganizing.  There were lots of leftovers because I had three guests during the past week.

There was rotisserie chicken, pork chops, baked beans, potato casserole, pastrami and ham.  Also I had to decide what to do with a gallon of 2% milk and two small bottles of chocolate milk.  There were ice cream dots and four Skinny Cow White mint Truffle bars.  I read the list of ingredients and did not find wheat in the list, so I took my chances with one of the bars.  I prefer the dark chocolate ones.  The dots went in the garbage along with most of the baked beans and potato casserole.  

Maybe, I will plan food a little better if live-in guests visit again.  We could have eaten out, but I am still a bit shy about trusting that restaurants will not serve me food cross-contaminated with wheat.

I guessed I had enough chicken to make a small chicken pot pie, so I checked for other ingredients.  There are usually little frozen bits of celery, carrots, peppers and onions in the freezer.  Yes, I found some.  I also like Yukon Gold potatoes.   When I buy a bag, I cut any extras up, spray with oil and freeze. 

Yes, I had enough vegetables to make the dish.

I have made gluten-free chicken pot pie at least 3 times and just failed to write the recipe down.  I am mostly a “cuppa” this and a “cuppa” that type of cook.  I grew up around my Mom and Aunts with a pinch of this and a pinch of that when they cooked.  The cups and spoons used then were not the standard measure used today.

Now, if I actually write a recipe, there is a good chance I will weigh some ingredients to pass on the exact amounts.  This pot pie’s measurements are close approximations.   A little more or a little less does not really affect the recipe. 

So if anyone decides to make the recipe, the only possible changes would be in seasoning, as I like a lot of sage.  

 I never do full crust or a certain number of biscuits for pot pies.   I just dollop the biscuit mix over the top of the pie as evenly as I can.  I mix up batter as if to make drop biscuits and add an additional tablespoon of oil to it.

My original intention was to add green peas, but at the last minute added green beans.

So here goes my creation!   This is a picture of what was left……

  

Chicken Pot Pie - gluten free

 

Ingredients

Vegetables

1 1/2 cups carrots, chopped

1 cup celery, thinly sliced

1/2 cup green onions thinly sliced

1/2 cup white or yellow onion, chopped

2 cups Yukon Gold potatoes, cubed

1/2 cup green beans, cooked, drained

2 cups water

Spices

1/8 tsp thyme

1/8 tsp marjoram

4 tsp Low-sodium Chicken Base (from a jar)

1 tsp rubbed sage

2 tbsp. freeze dried poultry herb blend

1 reduced sodium bouillon cube

Chicken

2 1/2 cups rotisserie chicken, cubed (mostly breast)

Thickener Sauce

2 tbsp. tapioca flour

1 tbsp. cornstarch

1 tbsp. Garlic and Herb spice blend

2 tbsp. water (enough just to mix)

Biscuit topping

1 1/2 cups quick mix (a self-rising mix)

3 tbsp. grape seed oil or olive oil

1/2 cup water

Procedures

1. Preheat oven to 350°F. Lightly spray a large baking dish with oil; set aside.

2. Combine spices and vegetables in a medium sized pot on low heat and allow cooking for about 45 minutes

 

3. Combine thickener sauce.  Stir it into the pot, stirring, for about a minute.

4. Test for seasoning, if none is needed, continue

5. Ladle contents from pot into the prepared dish.  Spread chicken evenly over the dish. Push the chicken down into the vegetables.

6. Combine the Biscuit ingredients, just until mixed to the consistency of drop biscuits, adding water by teaspoon, if dough is too stiff.

7. Dollop the dough evenly over the dish.

8. Bake until crust is browned and crisp, 35 to 45 minutes.

9. Remove from oven, serve immediately.   Store any left-overs in refrigerator

Servings: 6

Nutrition Facts

Nutrition (per serving): 452 calories, 14g total fat, 3.5g monounsaturated fat, 6.3g polyunsaturated fat, 2.7g saturated fat,  49mg cholesterol, 56.2g carbohydrates, 5g fiber, 51.2g net carbohydrates, 4.3g sugar, <1g starch, <1g fructose, <1g galactose, <1g glucose, 1.8g sucrose, <1g maltose, 504.8mg sodium, 912.7mg potassium, 25.6g protein, 49.4mg calcium, 2.2mg iron, 5829.2IU vitamin a, <1mcg vitamin b12, <1mg vitamin b6, 0IU vitamin d, 33mcg vitamin k, 2.2mg zinc, <1mg thiamin, 14.9mcg selenium.

Simple, wasn’t it? 
I always wondered why it is called chicken pot pie.
This info is from ehow.com
Origin

Ancient Greeks cooked meats and poultry in open pastry shells called artocreas, but the Romans added the top crust creating the first real pot pies.

Name

Pot pies gained their name from the English tradition of forming a freestanding pie, called a coffin, by molding the pastry dough around the bottom of a pan or pot. Once removed from the pot, a variety of meats, poultry, game and vegetables were added and topped with a pastry cover. The English also made small meat filled pastries called "pasties." These pies, formed from a round circle of dough topped with meats and spices, were folded and sealed into a pocket that served as portable lunches. Initials or names carved in the top crust served both a vents for escaping steam, and to identify the owner of the pot pie.

Colonists

Colonists relied on pastry shells to seal and cook chicken and vegetables, primarily due to the economic factor. A chicken potpie stretched the available chicken by adding plenty of vegetables and sealing it in a pastry shell. Pastry dough was more economical to make than other forms of breads, as it required only flour, water and fat.

New England

Chicken pot pie became a staple in the diet of New England families as it enabled women to feed their family a nutritious meal on limited resources. Some replaced the pastry shell with a covering of piping hot biscuits. Today chicken pot pie is made either with biscuits or with pastry shells, depending on the preferences of the family.

Ingredients
Basic ingredients include chicken, potatoes, carrots, onions and peas. Some recipes include celery and additional herbs. Often chicken potpie is made from leftover roast chicken. Covering the carcass with water, adding diced onions and simmering for hours creates a broth used as the base of the pie. Margarine or chicken fat mixed with flour and cooked into a thick bubbly roux creates the base of the sauce. Chicken broth is added and simmered to thicken into a rich sauce. Vegetables, generally in the proportions of three cups of potatoes, two cups of carrots and one cup of peas, are added to the sauce. Cut-up chicken covers the bottom crust and the vegetables and sauce cover the chicken. The top crust seals the pie and it is baked to a golden brown.