Archive for the ‘low carb’ Category

postheadericon Kitchen Sink Soup

Kitchen Sink Soup

Have you ever started to make a recipe, only to find out that you are inexplicably out of half of the ingredients? Of course, we make do, but sometimes the “making do” recipes are wretched, and sometimes they taste better than the original. Here’s our “everything but the kitchen sink” soup that can help you clear out your crisper and pantry, and please your family all at once! It will also please you, because it’s as quick as it is fabulous.

This is a delicious gfcf, gluten free, family-friendly recipe! It is also (if you double check ingredients!) a wheat free, dairy free, soy free, egg free, tree nut free, peanut free, fish free, shellfish free, corn free, top 8 allergen free, and South Beach phase 2 safe recipe. This can easily be a vegan and vegetarian recipe if you omit the meat. This is also a yummy recipe that will be ready in less than 45 minutes!

Kitchen Sink Soup

Ingredients:

  • Splash olive or canola oil

  • 1 onion, diced
  • 3+ cloves garlic, minced
  • 1-2 lbs ground or chopped meat (if using meat)
  • Seasonings to taste – Italian seasoning, cumin & chili powder, or cajun seasoning
  • 2 pinches kosher salt, couple grinds fresh pepper
  • splash wine (alcohol will carry flavors, but this can easily be omitted)
    • 3 yellow squash or zucchini, cut into half-moons AND/OR

    • 2 carrots, cut into half-moons AND/OR
    • 1 box frozen/bag fresh spinach AND/OR
    • 1 cup frozen peas AND/OR
    • 1-2 cups sliced okra (frozen or fresh) AND/OR
    • 1 cup sliced mushrooms AND/OR
    • 2 stalks celery, chopped
  • 1 28oz can diced tomatoes (or not)
  • 1 can beans of choice (or not)
  • 1/2 lb noodles or 1/2 cup rice or 1/2 cup lentils
  • (approximately) 2 quarts stock or water (amount will vary depending on ingredients chosen)

Method
In a soup pot, warm the oil to medium heat. Add the onion and garlic to the pot. Stir, and when they start to soften, add the meat. (if using meat)

Add the spices to the onion, & garlic mixture. As the meat (if using) starts to brown, add any fresh vegetables you have chosen. Stir until meat has browned and vegetables have softened. Deglaze the pan with the splash of wine, if using.

Add canned tomatoes, beans, and stock/water. Add 1 quart stock/water, then add 1 cup at a time until it looks soupy. Turn heat to high and bring to a boil.

Add rice/noodles/lentils and any frozen veggies. Simmer 15-20 minutes (depending on directions on your dried good), test and alter seasonings, and serve. Yum!

postheadericon Ides of March Italian Chicken and Artichokes

Happy Ides of March, everyone! In honor of Julius Caesar, let us eat well, and with an Italian-inspired meal! I remember making chicken with artichoke hearts in several different dishes in college, before I became a vegetarian. However, in the past 15 years a lot has changed and I don’t have all of my recipes from that time in my life!

This recipe was inspired by the memory of those meals eaten with friends in one of the townhouses on the Skidmore College campus. It was delicious then, and it is delicious in its current incarnation as well! Still easy, quick, and relatively inexpensive as well.

This is a delicious gfcf, gluten free, family-friendly recipe! It is also (if you double check ingredients!) a wheat free, dairy free, soy free, egg free, tree nut free, peanut free, fish free, shellfish free, top 8 allergen free, and South Beach phase 2 safe recipe.

Ides of March Italian Chicken and Artichokes

Ingredients

  • 1 lb whole grain pasta (we prefer the Tinkyada Brown Rice penne pasta)

  • splash cooking oil (olive or canola)
  • 1 medium onion, diced
  • 3+ cloves garlic, minced
  • 1+ pounds boneless-skinless chicken, cubed (we prefer thighs)
  • 1 tsp basil
  • 1 tsp oregano
  • 1/2 tsp thyme
  • dash cayenne pepper
  • 2 pinches kosher or sea salt
  • a few grinds of black pepper
  • splash red or white wine (optional)
  • 1 28oz can diced or petite-diced tomatoes
  • 2 roasted red peppers, chopped
  • 1 14oz can artichoke hearts, quartered
  • 1 14oz can chick peas, drained

Method:
Cook pasta according to package directions. Double check cooking times – every pasta appears to have a different cooking time requirement!

The chicken part should take about 10 minutes if everything is chopped in advance, so you can start the chicken when the pasta has 10 minutes left to cook.

Warm oil in a large skillet over medium heat. Add onion and garlic, cook until they begin to soften.

Add chicken and spices to the onion/garlic mixture. Adding the spices at this stage will warm them in the oil and intensify the flavors. Brown the chicken.

When the chicken has browned, add a splash of wine to deglaze the pan (optional).

Ides of March Pasta take 2

Add the can of diced tomatoes, red peppers, chick peas, and quartered artichoke hearts. Bring to a boil, then simmer, stirring occasionally.

When pasta is finished cooking, drain, then toss with the chicken & artichoke mixture. Serve, and watch it disappear!

Just make sure you put away the knife after you’re done using it…

postheadericon Speedier Dairy Free Stroganoff

We love Beef Stroganoff here. It’s got a deliciously creamy sauce, meat, sautéed mushrooms, and noodles. Add a salad or a steamed veggie on the side, and you’ve got dinner in less than 30 minutes, and for well under $10. Our other Dairy Free Beef Stroganoff recipe required 3 pots, and was a bit of a hassle. This revamped recipe only requires 2 pots, and is less work. Same delicious taste, but with less work. What’s not to love?

Remember: Coconut milk does not have a coconutty taste when used in a savory dish. For some reason, salt appears to eliminate the coconutty taste, and you end up with just a deliciously creamy dinner that tastes like you’re able to eat dairy again!

This is a delicious gfcf, gluten free, family-friendly recipe! It is also (if you double check ingredients!) a wheat free, dairy free, soy free, egg free, tree nut free, peanut free, fish free, shellfish free, corn free, top 8 allergen free, and South Beach phase 2 safe recipe.

Simmering dairy free stroganoff

Ingredients:

  • splash cooking oil
  • 1 medium onion, diced
  • 3-4 cloves garlic, minced
  • 1 1/3 lb ground beef (approximately)
  • 6-10 oz baby bella mushrooms, sliced (use whatever size container you can buy easily)
  • 3 TBS starch – arrowroot is best, but you can use tapioca or corn starch if that’s what’s available
  • 2 pinches kosher or sea salt
  • 1/2 tsp Tony Chacheres Cajun seasoning, or a little more salt and 1/8 tsp cayenne pepper
  • 1 14oz can coconut milk
  • 1/4 cup lemon juice
  • 1 lb brown rice pasta (we like Tinkyada Brown Rice Spaghetti)

Method:

Set a large pot of salted water over high heat so it will come to a boil for the pasta.

Place a large skillet with a splash of cooking oil (we use canola or olive) over medium heat. Add onion and garlic, and begin to sauté.

When onion and garlic begin to soften, add the mushrooms. Sprinkle a couple pinches of salt over them, and stir frequently.

When the mushrooms have started to darken and shrink, add the ground beef. Sprinkle the Tony Chacheres Cajun seasoning, or a little more salt and cayenne pepper over the skillet and continue stirring.

Spaghetti tossed with dairy-free stroganoff

Add pasta to the water when it boils, and cook according to the package directions.

When the beef is browned, sprinkle the mixture in the skillet with the starch. Stir, then add the coconut milk and lemon juice. Mix together well. The sauce will thicken as it cooks. Taste test and add more salt or Tony Chacheres or cayenne pepper as needed.

Drain the noodles, then toss with the sauce – easy, quick, and delicious! The tang of the lemon, the slight kick of the Tony Chacheres and the creaminess of the sauce all meld in your mouth for much yumminess!

postheadericon Under $10 meals – Beef Stir fry

Stir Fry dinner

Sometimes money is tight for everyone, and if you are following a gluten-free or allergy-safe diet, food can get really expensive! This is especially true if you end up buying prepared foods, but it’s also true for others who cook every meal. I take joy in the canned products we can eat – beans, water chestnuts, tomatoes, etc. A few little shortcuts make meals a lot easier. This is my kick-off recipe in my “Under $10″ category. Yummy, quick, and not expensive. Enjoy!

This is a delicious gfcf, gluten free, family-friendly recipe! It is also (if you double check ingredients!) a wheat free, dairy free, egg free, tree nut free, peanut free, fish free, shellfish free, and South Beach friendly recipe (without the rice).

This is one of my favorite “Under $10 for 5 people” meals. This is a big hit here, especially the rice. My youngest daughter calls the bean sprouts noodles!

Beef Stir Fry

Ingredients:

  • 1 1/3 lb beef. Don’t buy “Stir Fry Beef”, buy a lean, boneless cut (London Broil works well) and slice it yourself.
  • 1 medium sized onion, diced
  • 1 knuckle sized piece of ginger, skin removed and minced or grated
  • 2 cloves garlic, minced
  • splash canola (or other cooking oil)
  • 2 cans pre-sliced water-chestnuts
  • 1 large can bean sprouts
  • 1 head broccoli, cut into small florets
  • GF soy sauce (La Choy, Braggs Amino Acids, or Wheat-Free Tamari work well)
  • 1 1/2 cups uncooked jasmine or other rice

Method

Slice the beef into thin strips (1/8 – 1/4 inch) about 2 inches long. Set aside.

Start cooking the rice, according to package directions.

Heat the oil in a wok or large skillet over medium-high heat. Add onions, garlic, and ginger, and sauté until tender.

Add beef, and stir quickly. OXO Good Grips Tongs are a great way to move the food around easily.

When the meat starts to brown, add the broccoli. Shake some soy sauce over the meat and veggies (just enough to add flavor, people can always add more at the table).

When the broccoli starts to turn dark green, add the drained water chestnuts and drained bean sprouts.

Quickly stir it all together, until it is all hot. Bring to the table with rice and extra soy sauce. Yum!

Follow the “Read More” for the money breakdown – Read the rest of this entry »

postheadericon Basic Marinara sauce with variations

I feel like I’ve been making marinara almost my whole life (my grandmother’s family is from Sicily). I’ve changed it a bit as I’ve grown older and changed myself. At this stage in my life I’ve tried to make it as easy as possible, while still retaining good flavor. I play somewhat fast and loose with seasonings, so be sure to taste test along the way! This amount makes enough to feed a family of 5 with some left over. It’s easy to half or double as needed.

This is a delicious gfcf, gluten free, family-friendly recipe! It is also (if you double check ingredients!) a wheat free, dairy free, soy free, egg free, tree nut free, peanut free, fish free, shellfish free, corn free, top 8 allergen free, vegan, vegetarian, and South Beach safe recipe.

Polenta with marinara and sausages

Ingredients:

  • 2 28oz cans crushed tomatoes, or 1 crushed, one petite diced
  • 1 medium onion, diced
  • 4-6 cloves garlic, minced
  • 2+ tsp basil
  • 2+ tsp oregano
  • 1 tsp parsley
  • 1 tsp thyme
  • 1 shake red pepper flakes
  • 2 pinches Kosher or Sea salt
  • a few grinds pepper
  • 1 bay leaf
  • splash white wine

Method:
Warm the olive oil over medium heat in a large saucepan. Sauté the onion and garlic, watching that the garlic doesn’t brown or burn. Sprinkle the spices over the onion and garlic, stirring them together. (Dried herbs will intensify their flavor if warmed like this)

Add a splash of wine, and after the wine has sizzled, add the 2 cans of tomatoes. Add salt and pepper and a bay leaf. (The wine is, of course, optional. However, flavors can be carried by fat (oil), water, acid (tomatoes), and alcohol. My best sauces are always the ones with a splash of wine.)

Turn the heat up to High, and stir occasionally, waiting for the sauce to come to a boil. When it boils, turn it down to low or medium-low, allowing it to simmer.

Let the sauce simmer for at least an hour to let the flavors develop.

Make some polenta or pasta (we like Tinkyada Spaghetti), and serve with a nice salad for a delicious dinner!

If you have leftover sauce, it freezes very well! I will sometimes make a double batch just to have some in the freezer for a quick and easy meal later.

Variations:

  • Pizza Sauce: Add about 1/2 tsp red pepper flakes with the other spices. Let boil a few minutes longer to reduce (concentrate) the sauce. If you cook off some of the extra liquid, it won’t make the pizza crust. Another option is to use 1 can petite diced tomatoes, drained, in addition to the 1 can crushed tomatoes – then there is less liquid in the sauce.
  • Vegetable Sauce (or, not-quite-rattatouille): peel and dice 1 small eggplant, slice a handful of mushrooms, and dice a summer squash and a zucchini. Add the vegetables after the onion and garlic have started to soften. Continue cooking over medium heat, stirring occasionally, until the vegetables have started to soften. Return to the above directions, starting with adding the wine.
  • Meat Sauce: After the onions start to soften, add 1.5 lbs ground meat. Cook until meat is browned, then follow other steps.
  • Sauce with Sausages: Before you begin cooking, cut 1.5 lbs uncooked Italian sausages into circles. (Choose sweet or hot sausage as desired) Add sausages after onions begin to soften. Stir and cook until browned, then follow the other steps.

postheadericon Warming Italian Vegetable and Chick Pea Stew

This hearty soup was inspired by a few things – my husband bought about 3 times the amount of ground beef that I normally buy, I had some odd amounts of vegetables around, and I was very chilly and wanted a warm soup with a new flavor. This cooks reasonably quickly and is a full meal in a bowl – a lot of bang for your buck!

This is a delicious gfcf, gluten free, family-friendly recipe! It is also (if you double check ingredients!) a wheat free, dairy free, soy free, egg free, tree nut free, peanut free, fish free, shellfish free, corn free, top 8 allergen free, and South Beach phase 2 safe recipe.

Soup's on!

Ingredients:

  • 1.5-2 lbs ground meat
  • 1 onion, diced
  • 4 cloves garlic, minced
  • 2 carrots (or 8 baby carrots) cut into rounds
  • 1/2 bell pepper, sliced
  • 1 TBS olive or canola oil to coat bottom of pan
  • 2+ tsp basil
  • 2+ tsp oregano
  • 1 tsp thyme
  • 2 tsp parsley
  • pinch kosher or sea salt
  • couple grinds fresh pepper
  • 1 splash wine (optional)
  • 1 summer or zucchini squash, cut into 1/2 inch pieces
  • 2 handfuls baby spinach, or about 5oz frozen spinach
  • 1 28oz can diced Tomatoes
  • 1 14oz can chick peas (about 2 cups)
  • 4-6 cups water or broth

Method:
Warm the oil in a large soup pot over medium heat. Add onion, garlic, carrot, and bell pepper. Sauté until it becomes tender.

Add ground meat to the vegetables and stir intermittently until the meat is browned. While the meat and vegetables are cooking, add salt, pepper, and other spices.

When the meat is browned, drain off some of the fat and add a splash of wine to deglaze the pan. Add all the ingredients except the water, and stir.

Add 4 cups water, then 1 cup at a time until it looks soupy – the exact amount of water will vary. Bring to a boil.

Simmer for about 15 minutes, check seasoning, then serve.

My whole family loved this, and one of my girls asked for extra broth!

postheadericon Creamy vegetable curry

My family loves my tomato-based curry, and I vastly prefer coconut milk-based curries. I tried to mix a few ingredients they love in the tomato curry, but using coconut milk. It seemed to work – everyone ate it happily! Any meal where people finish without an argument is one that is worth repeating a few times!

This is a delicious gfcf, gluten free, family-friendly recipe! It is also (if you double check ingredients!) a wheat free, dairy free, soy free, egg free, tree nut free, peanut free, fish free, shellfish free, corn free, top 8 allergen free, and South Beach phase 2 safe recipe. The recipe can served vegetarian and vegan, or with meat.

Ingredients:

  • 2 TBS olive oil
  • 1 medium onion, diced
  • 4 cloves garlic, minced
  • 2 TBS Patak’s curry paste
  • 1 head cauliflower, or 1 16oz bag frozen cauliflower
  • 1 cup water
  • 1 14oz can coconut milk
  • 2 handfuls red or brown lentils
  • 1 cup frozen peas
  • 1 14oz can chickpeas, drained
  • 2 sweet potatoes, peeled and cut into 1 inch cubes
  • 1-2 lbs pork cutlets, pork loin, or just pork, cubed (optional)
  • Cooked rice or cooked lentils on the side

Method

Heat the oil in a large heavy saucepan or pot over medium heat. Add the onions and garlic. Cook until the onions soften.

Add the pork (if using) and brown, stirring occasionally, for about 3 minutes.

Stir in the curry paste. Add lentils, coconut milk, and water.

Turn the heat up, and add vegetables. Break the cauliflower into florets directly into the pot, or pour bag of frozen cauliflower into pot. Add the remaining ingredients and stir well. If needed, add more liquid – the vegetables and meat should be somewhat submerged.

When the sauce begins to boil, cover loosely. Lower the heat slightly, and cook at a low boil for about 20 minutes, stirring occasionally to make sure it doesn’t stick to the bottom and burn.

After 20 minutes, the sauce should be somewhat thickened, the pork tender, and the cauliflower will have broken into small pieces.

Serve this with lentils or brown rice beneath to absorb the sauce. Delicious!

postheadericon Creamy vegan lasagna

This is a delicious, family-friendly gfcf, gluten free recipe! It is also wheat free, dairy free, soy free, egg free, tree nut free, peanut free, fish free, shellfish free, top 8 allergen free, corn free, vegetarian & vegan recipe. It could be OK for South Beach phase 1 by serving the filling as a side-dish. If you use whole-grain pasta, this should be OK as is for South Beach phase 2.

We serve this with a side of Italian sausages, as there’s no meat in it. You could probably put ground turkey in with the vegetables, but I like it being Vegan, as then I can serve it to vegetarian friends. We all love this recipe, and it takes care of my need for something creamy and Italian without eating dairy.

Creamy Lasagne

Ingredients

  • 1 batch White sauce
  • 2-3+ cups marinara sauce (how much you use depends on how soupy you want it)
  • 2-3 cloves garlic, minced
  • 1 medium eggplant, peeled and diced
  • 1 bag baby spinach (10 oz) (or 1 lb of regular spinach that has been cleaned, de-stemmed, and torn into pieces)
  • 1 package crimini (baby bella) mushrooms, sliced (7-10 oz)
  • 1 package GF lasagna noodles (we like Tinkyada Brown Rice Lasagne)
  • olive oil

Method:
Preheat oven to 350F

Heat olive oil in skillet over low heat and let garlic simmer for a few minutes – watch to make sure it doesn’t brown.

Turn heat up to medium and add eggplant and mushrooms. Cover and cook until eggplant is very tender (almost mushy), stirring occasionally. This takes about 5-10 minutes.

Make the white sauce while the eggplant & mushrooms are cooking.

Lasagne and Sausage

Add spinach to the skillet, stir and take off heat once spinach has just wilted. Add 1/2 of the white sauce to this mixture, and stir to combine.

Barely cover the bottom of a 9×13 (or so) baking pan with marinara sauce. Lay 3 uncooked lasagna noodles across the bottom of the pan. Spoon half the spinach/eggplant/mushroom mixture over the noodles. Ladle some marinara on top of the vegetables. Top with 3 more lasagna noodles. Repeat with another layer, and top with 3 more lasagna noodles.

You will have now used 9 lasagna noodles. Put the rest away for something else – sometimes we break them up for use in soup.

Pour white sauce on top of the final layer of noodles.

Cover tightly with foil and bake 45 minutes at 375 degrees. Take off cover, and bake additional 10-15 minutes until everything is browned and bubbly (I sometimes turn on the broiler for the last 2 minutes to brown the top).

This ends up tasting like it has cheese in it. YUM. No one ever even notices that there’s eggplant in it or that it is gluten & dairy-free. Serve with a side of some sort of protein (we like turkey Italian sausages), and you’re ready to eat!

postheadericon Baked Stuffed Shells

This is a delicious, family-friendly gfcf, gluten free recipe! It is also wheat free, dairy free, soy free, egg free, tree nut free, peanut free, fish free, shellfish free, top 8 allergen free, corn free, vegetarian & vegan recipe. It could be OK for South Beach phase 1 by serving the filling as a side-dish. If you use whole-grain pasta, this should be OK as is for South Beach phase 2.

We serve this with a side of italian sausages, as there’s no meat in it. You could probably put ground turkey in with the vegetables, but I like it being Vegan, as then I can serve it to vegetarian friends. We all love this recipe, and it fills my creamy, Italian goodness spot.

A tray of Baked Stuffed Shells

Ingredients

  • 1 batch White sauce (if you’re doing South Beach, you might want to use 1/2 coconut milk and 1/2 broth (or just Lite coconut milk, which is simply watered down coconut milk)

  • 2-3+ cups marinara sauce (how much you use depends on how soupy you want it)
  • 2-3 cloves garlic, minced
  • 1 medium eggplant, peeled and diced
  • 1 bag baby spinach (10 oz) (or 1 lb of regular spinach that has been cleaned, de-stemmed, and torn into pieces)
  • 1 package crimini (baby bella) mushrooms, sliced (7-10 oz)
  • 1 package GF pasta shells for stuffing (we like Tinkyada)
  • olive oil
Baked Stuffed Shells filling

Method

Heat olive oil in skillet over low heat and let garlic simmer for a few minutes – watch to make sure it doesn’t brown.

Turn heat up to medium and add eggplant and mushrooms. Cover and cook until eggplant is very tender (almost mushy), stirring occasionally. This takes about 5-10 minutes.

Make the white sauce while the eggplant & mushrooms are cooking.

Add spinach to the skillet, stir and take off heat once spinach has just wilted. Add 1/2 of the white sauce to this mixture, and stir to combine.

Ready for the oven

Barely cover the bottom of a 9×13 (or so) baking pan with marinara sauce. Take the uncooked pasta shells and stuff them with the veggie mixture. Sometimes this is easy when the shells are open, but sometimes it requires creatively poking filling through openings. You can boil the shells for a couple minutes to make this easier if you want, but then they are wiggly.

Fill each shell until overflowing until you run out of shells, placing them in a rows of 3 across. I piled some broken shells in the corner of baking dish and heaped the remainder of the filling on top. Cover with a scant layer of marinara sauce, then drizzle the second half of the white sauce on top – it will look remarkably like melted cheese!

Cover tightly and bake 45 minutes at 375 degrees. Take off cover, pour white sauce on top, and bake additional 10-15 minutes until everything is browned and bubbly (I sometimes turn on the broiler for the last 2 minutes to brown the top).

Italian dinner

This ends up tasting like it has cheese in it. YUM. No one ever even notices that there’s eggplant in it or that it is gluten & dairy-free. Serve with a side of some sort of protein (we like turkey italian sausages), and you are ready to eat.

Being gluten & dairy free (and whatever else free) doesn’t have to be traumatic – look how good it can be!

postheadericon Chicken Rattatouille

First of all, just to clarify, Ratatouille is a vegetable dish of Italian origins usually involving eggplant, tomato, and other vegetables. There is no rat involved. That was the first thing my children asked, so I wanted to declare it up front. :)

This recipe was inspired by a recipe in the wonderful The Silver Spoon cookbook. I’ve changed pretty significantly to fit with our family’s eating preferences and requirements. It isn’t a completely authentic Ratatouille, but as long as you have some zucchini, tomato, and eggplant in it, play with the other ingredients – whatever you can get your hands on!

This recipe turned out to be a delicious gfcf, gluten free, family-friendly recipe! It is also a wheat free, dairy free, soy free, egg free, tree nut free, peanut free, fish free, shellfish free, corn free, top 8 allergen free, and South Beach phase 1 safe recipe.

Chicken Ratatouille

Ingredients:

  • 1 medium onion, diced

  • 3 cloves garlic, minced
  • 1 shallot, minced (optional)
  • 2 stalks celery, diced (optional)
  • 2-3 zucchini or summer squash, cut into cubes
  • 1 medium eggplant, peeled and cut into cubes
  • 2 bell peppers, cut into slices (optional)
  • 2 portabello mushrooms, cut into cubes (optional)
  • 4 tomatoes, peeled, quartered, and seeded OR 1 28 oz can diced tomatoes
  • 1-2 lbs chicken, cut off the bone and into cubes
  • 1/2 tsp oregano
  • olive or canola oil to coat bottom of pan
  • Splash of wine (optional)
  • pinches of kosher salt and grinds of pepper to taste

Method:
Prepare all the vegetables and chicken. Place the peeled and cubed eggplant in a colander and sprinkle with kosher salt. Let sit for about 30minutes while you do everything else.

Find a large skillet (I think mine’s 12-14 inches), and cover the bottom of the pan with your cooking oil of choice. Bring pan and oil to medium heat, then add the onion, garlic, shallot, and celery. Once that’s sizzling, add the chicken, and stir for a few minutes until it is browned.

Add the vegetables, except the tomatoes (be sure to rinse the salt off the eggplant first!) to the chicken & onion mixture. Stir to combine and sauté for a few minutes.

Chicken Ratatouille over penne

Add the tomatoes and some of their juice. Splash in the wine, and add the salt, pepper, and oregano. Bring to a boil, then cover and reduce heat to medium low. Let simmer for about 20 minutes, until vegetables have softened and meat is cooked through.

Serve with brown rice noodles (South Beach Phase 2) or spaghetti squash (South Beach Phase 1).

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