GFCF Recipes

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Loose Beef Fajitas

adapted from Prevention Magazine

Calories 303

Fat (g.) 8.7

% Calories from Fat 24%

Cholesterol (mg.) 52

12 ounces ground sirloin beef

1 cup chopped onions

1/2 cup chopped green peppers

1/2 cup chopped sweet red peppers

2 cloves garlic, minced

2 teaspoons chili powder

1/2 teaspoon ground cumin

1 cup chunky salsa

1/2 cup chopped tomatoes

8 warm corn tortillas

In a large nonstick skillet, cook the beef, onions, green and red peppers

and garlic over medium heat about 5 minutes or until the beef is browned and

the vegetables are tender, stirring frequently. Stir in the chili powder and

cumin and cook for 1 minute. Add the salsa and tomatoes. Bring to a gentle

boil, then reduce the heat. Simmer, uncovered, for 4 to 5 minutes or until

the liquid reduces slightly, stirring occasionally. To serve, spoon some of

the beef mixture just below the center on each of the tortillas. Fold the

bottom edge of each tortilla over the filling, then fold in the sides and

roll up to enclose the filling. Makes 4 servings.

For an easy, low-fat Mexican topping, stir a small amount of chili powder

or cumin, or chopped cucumbers, green onions or your favorite fresh

vegetable, into gfcf sour cream or gfcf plain yogurt. Or top your entree with

salsa; 2 tablespoons of a low-fat brand contains only about 8 calories and no

fat.

Pear and Pork Stir-Fry

adapted from Prevention Magazine

Calories 177

Fat (g.) 4.8

% calories from fat 24

dietary fiber (g.) 2.7

cholesterol (mg.) 56

sodium (mg.) 156

12 oz. pork tenderloin, trimmed of all visible fat

2 tbsp. defatted chicken stock

2 tspn. low-sodium soy sauce

1 tspn. vinegar

1 tspn. cornstarch

1/8 tspn. ground cinnamon

2 tspn. canola oil

2 scallions, shredded

2 tbsp. peeled, minced gingerroot

1 clove garlic, minced

2 large pears, sliced 1/4 inch thick

1 cup shredded spinach

Freeze the pork until firm enough to slice easily, about 30 minutes.

Slice across the grain into thick slices. Cut into 1-inch by 2-inch pieces.

In a large bowl, combine the stock, soy sauce, vinegar, cornstarch and

cinnamon. Add the pork and toss gently. Cover and let stand 20 minutes.

In a large nonstick frying pan over medium-high heat, heat the oil for 2

minutes. Add the scallions, ginger and garlic. Stir-fry for 10 seconds, or

until the scallions are translucent.

Add the pork and marinade. Stir-fry until the pork begins to brown, 2 to

3 minutes.

Add the pears and stir-fry 1 minute. Add the spinach. Cook until the

spinach begins to wilt, about 1 minute. Serves 4

Pot-Roasted Beef Dinner

adapted from Prevention Magazine

Calories 392

Fat (g.) 26

% Calories from Fat 26%

Cholesterol (mg.) 108

12 ounces tiny or medium potatoes

1 (1 1/2 pound) beef top round roast, trimmed of all visible fat

1 1/2 cups vegetable juice cocktail

2 tablespoons Worcestershire sauce

1 teaspoon dried basil

24 baby carrots

8 tiny boiling onions or 2 small onions, quartered

3 stalks celery, sliced diagonally into 1-inch pieces

Preheat the oven to 325 degrees. If using the tiny potatoes, peel a strip

around the center of each. If using the medium potatoes, cut them into

chunks. Set the potatoes aside. Lightly spray an unheated Dutch oven with

no-stick spray. Add the meat and brown it over medium-high heat. Drain and

discard any pan drippings. In a medium bowl, stir together the vegetable

juice cocktail, Worcestershire sauce and basil. Pour the juice mixture over

the meat. Cover and bake for 45 minutes. Add the potatoes, carrots, onions

and celery. Bake, covered, for 45 to 60 minutes more or until the meat and

vegetables are tender. Makes 6 servings.

Slow-Simmered Tex-Mex Chili

adapted from Prevention Magazine

Enjoy having a hot meal waiting for you when you come home from work. To keep

early morning meal preparation to a minimum, cook the meat mixture the night

before and refrigerate it. Then, in the morning, just add it to the

slow-cooker with the other ingredients.

Per serving:

Calories: 396

Fat: 9.8 g. (21% of calories)

Saturated fat: 3.1 g.

Cholesterol: 40 mg.

Sodium: 220 mg.

1 pound ground beef round

1 1/2 cups finely chopped onions

1 clove garlic, minced

1 can (15 ounces) reduced-sodium tomato sauce

1 cup reduced-sodium salsa

1 1/2 tablespoon chili powder

1 tablespoon cider vinegar

1/2 tablespoon packed brown sugar

2 teaspoon Worcestershire sauce

1/4 teaspoon ground black pepper

3 cans (15 ounces each) no-salt-added kidney beans, rinsed and drained

2 cups frozen whole kernel corn

Place the beef, onions and garlic in a large no-stick skillet. Cook over

medium-high heat, breaking up the beef with a spoon, until the beef is

browned and the vegetables are tender. Drain the mixture in a strainer or

colander, then transfer it to a large plate lined with paper towels. Blot the

top of the mixture with additional paper towels, then return it to the

skillet.

In a 6-quart Crock-Pot or other slow-cooker, stir together the tomato

sauce, salsa, chili powder, vinegar, brown sugar, Worcestershire sauce and

pepper. Stir in the beef mixture, beans and corn. Cover and cook on the low

heat setting for 7 to 9 hours. Cover and store any leftover chili in the

refrigerator for up to 4 days for a speedy lunch or supper. Serves 6.

MAPLE BAKED PEARS

adapted from The Inn at Ludington, Ludington, Michigan

4 Large pears

1/2 cup pure maple syrup

2 Tablespoons GFCF margarine

1/2 Teaspoon cinnamon

Grease 8x11 baking dish with butter. Cut pears in half and remove cores.

(Remove peel or not, as desired.) Place cut side down in baking dish. Pour

maple

syrup over and sprinkle with cinnamon. Bake at 350 ° for 30 minutes, or until

pears are tender when pierced with fork. Serves 8.

CROCK POT BAKED APPLES

adapted from New Hope Bed & Breakfast, Bristol, Tennessee - Virginia

2 Tbsps water 4 small cooking apples

2 Tabsps sugar 1 tsp apple pie spice

2 Tbsps raisins 2 tsps GFCF margarine

Pour water into a slow cooker container. Core out center of apples, in a

small bowl, combine sugar, apple pie spice and raisins. Evenly spoon mixture

into

center of apples. Place 1/2 tsp margarine on top of each. Arrange stuffed

apples in

slow cooker container. Cover. Cook on low 8 hours.

Baked Pears

adapted from Rocking Horse Manor Bed & Breakfast, Louisville, Kentucky

4 pears, halved, peeled and cored

1/4 tsp Cinnamon

1/8 tsp Nutmeg

4 Tbsps GFCF margarine, softened

4 Tbsps Brown sugar

2 cups GFCF whipped cream, or GFCF vanilla yogurt (optional)

Place the pear halves in a greased pie plate, arranged like spokes with

narrow ends pointed towards the center. Sprinkle the pears with the cinnamon

and nutmeg. Cover and set aside.

In a small bowl combine the butter and brown sugar thoroughly, and then

carefully spread the mixture over the pears.

Bake at 350 degrees for 20 to 25 minutes. Serve warm. Top with whipped cream

or vanilla yogurt if you like. Serves 8.

Fruit Slush

from the inkeepers of A Valley View Inn Bed & Breakfast, New Bedford, Ohio

2 cups sugar

3 cups boiling water

12 ounces frozen orange juice concentrate

6-8 bananas, sliced thin

1 20-ounce lemon lime soda

Dissolve sugar in boiling water, add orange juice. Add sliced bananas,

crushed pineapple and soda. Mix together and freeze thoroughly. Will keep for

long time in freezer. Scoop out what is needed and refreeze rest.

Serves about 24 nicely. Cool, refreshing breakfast " dessert " .

Strawberry Compote

Palisades Bed & Breakfast at Dash Point, Federal Way, Washington

2 cups diced rhubarb and 2 cups quartered strawberries

1 cup sugar

1 Tabl. coarsely chopped ginger

vanilla bean or seeds

In a medium-size saucepan, over medium heat, place the fruit and sugar. Cook

till tender, 8-10 minutes. Add vanilla seeds and ginger. Serve warm or cool

on your favorite GFCF waffles.

[Guest guest]

Thank you for sharing these recipies. This is the reason I joined up with

this service, to get menu ideas on this diet.