Gluten Free, Dairy Free…

Yesterday was day 3 Gluten Free for me.  Today is day 4.  Today I’m also going dairy-free because every once in a while it’s good to shake it up.  I also happen to be entertaining a sweet young lady who is both gluten and dairy free, and want her to feel right at home in our house.

Yesterday, if you recall, I had a smoothie for breakfast, raw juice for lunch, with hummus and veggie crisps.

Dinner was Stir-Fry.

Here’s my basic ingredients:


An onion, a fresh carrot, 2 frozen chicken breasts (the frozen part is important), a bag of stir-fry veggies, some stir fry sauce, and basmati rice.

*not pictured- the olive oil I use for the stir fry-ing*

I start out prepping my oil.  This is very important to me, as I don’t cook with non-stick cookware, so to keep my food from sticking, you have to start with cold oil in a hot pan.


Once you see the oil starting to form waves, it’s hot enough to put your food in.  While I was waiting for it to heat up, I thinly sliced the chicken breasts (why I needed frozen, have you ever tried to slice a rubbery, raw chicken breast that was NOT frozen at least partially? UGH!) and the carrots and onions.


I added what you see on the cutting board to the hot oil and stirred for one minute before adding some water to steam the veggies a little better.  I started with 2 Tbsp Extra Virgin Olive Oil, and added 1/2 cup of water.

After about 7 minutes, this is what I had


I went ahead and started the rice to pass time for the chicken to cook. I also added about 1/2 tsp ginger and curry powder to the chicken and veggie mix.


Once the chicken is cooked most of the way through (always stirring, always moving), I went ahead and added my stir fry veggies that were frozen.

*note- at this point, you could cover and allow to steam for 5 minutes, but I don’t have a 16″ lid for my big frying pan… so I just added a little more water and tried not to stir too much. (which is hard for me, so I cleared the table, set the table, and got a drink of water… I can’t leave the kitchen while I cook without it being really anxiety-causing)*


After 5 minutes, the veggies are crisp, but still not quite cooked the way I like it, so I added 3 Tbsp of “stir-fry sauce” I found at wegmans.  This is a fat free sauce, there’s no oil, just spices. No artificial sweeteners, and tons of flavor.

I also like Veri Veri Terriyaki, and Thai Peanut Sauce, but my family is a bigger fan of the plain stir fry.

3-4 more minutes and the stir fry was done, I like my veggies so they still have a little crunch to them.

The longer you cook your food, the less nutritional value it contains.

*diabetic note* the longer you cook your food, the faster your body gets the sugar out of it, so especially with veggies, raw is the best form… slightly cooked is good too, and can really enhance the flavors in the foods.

Here’s the finished product.


It was really satisfying, twice as many veggies as meat, and I only cooked 3/4 cup of rice for the whole family, so our grain portion of the meal was less than 25% of our plates.


Up for today (3-20-2013)Raw Juice for breakfast, Coconut Curry for lunch (see post for details on how to make the chicken curry.

I haven’t decided on dinner yet, tonight is traditionally Pasta night, but since we are having pasta with our lunch, I will more than likely opt for a casserole or soup dish.

Will update on that 🙂


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