31 Days of Gluten Free Meals Ebook - Amazon S3 · (Trader Joe’s has a fantastic and inexpensive...
Transcript of 31 Days of Gluten Free Meals Ebook - Amazon S3 · (Trader Joe’s has a fantastic and inexpensive...
© 2014 5DollarDinners.com 2
31 Days of Gluten Free Meals
Healthy, Inexpensive Gluten-Free Recipes
That Won't Bust Your Grocery Budget
by Erin Chase
Author of The $5 Dinner Mom Cookbook Series
Founder of 5DollarDinners.com & FoodAllergiesonaBudget.com
© 2014 5DollarDinners.com 3
Table of Contents
Eating Gluten Free on a Budget ............................................................................. 5
● Introduction
● Coping with Food Allergies
● Coupons and Deals for Gluten Free Products
Breakfast Recipes ................................................................................................. 15
● Pumpkin Breakfast Quinoa
● Banana Breakfast Split
● Ham and Cheese Breakfast Egg Tacos
● Pumpkin Spiced Baked Oatmeal
● Sweet Potato Zucchini Frittata
● Berry Quinoa Parfait
Lunch Recipes ....................................................................................................... 22
● Strawberry Spinach Quinoa Salad
● Quinoa with Pan Roasted Brussels Sprouts & Bacon
● Wedge Cobb Salad
● Burrito Cups
● Baja-Cali Black Bean Salad
Dinner Recipes ..................................................................................................... 28
● Cast Iron Chicken Enchiladas with Homemade Red Enchilada Sauce
● Salsa Verde Beef Street Tacos with Cilantro
● Chicken Pineapple Stir-fry with Coconut Rice
● Ranch Chicken and Potatoes Casserole
● BBQ Chicken Street Tacos
● Grilled Pork Chops with Peaches and Red Onion
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● Citrus-Rosemary Roasted Chicken
● 4-Ingredient Salsa Verde Chicken Enchiladas
● Roasted Chicken with Tomatoes, Zucchini & Garlic
● Chili with Cornbread Waffles
● Chicken Fajita Nachos
● Grilled Pork Chops with Zucchini and Tomatoes
● Taco Bites
● Slow Cooker Lemon & Garlic Chicken
● Tex Mex Restaurant Style Rice
● Hawaiian Meatloaf
● Black Beans with Mango & Cilantro
● Slow Cooker Peach Glazed Pork Roast
● BBQ Chicken Topped Potatoes
● Seven Layer Tostadas
● Chorizo Rice Skillet Dinner
● Quinoa Primavera
● Fried Veggie Quinoa
● Cheeseburger Rice
Snack Recipes ........................................................................................................ 57
● Gluten Free No Bake Energy Bites
● Real Food Fruit Flag
● Chunky Guacamole with Mango & Red Onion
● Quadruple Berry Pudding Cake
Free Printable Resources and Planning Tools .................................................... 62
Helpful Resources & Cooking Strategies ............................................................ 62
More Delicious Gluten Free Recipes .................................................................. 62
© 2014 5DollarDinners.com 5
Eating Gluten Free on a Budget
Howdy, hey! I’m so glad that you’ve snagged my 31 Days of Gluten Free Meals
book...I know it’s going to knock your socks off! My hope is that it will transform the
way you think about eating gluten free meals on a budget. Because, YES...it can be
more expensive to eat gluten free. But it doesn’t have to be.
As proof, we’ll use my “20 Meals from Costco for $150” series in 2013 and early
2014, I published two non-gluten free meal plans that each call for 20 meals, made
up of ingredients that cost $150 at Costco. For the third plan, I decided to piece
together a gluten free only meal plan (to be released July 1st!), and managed to get
21 meals together for $157. Same price per meal. SAME. Yes, the very same.
Reason being...there were absolutely no “special made gluten-free” products on the
list or in the meal plan. More on that in a minute.
In this e-book, I’ve pulled together all the recipes and meal ideas from the “31 Days
of Gluten Free Meals” series on $5 Dinners, and added even more fantabulous
recipes. Plus a whole lot of help, encouragement and tricks for eating gluten free on
a budget.
Let’s dig a little deeper and figure out how to deal with food allergies without
burning a larger hole in your pocketbook.
First off, I will be using the term allergy to mean all of the following…
1. a true anaphylactic type reaction,
2. a delayed “digestive” reaction, and
3. an intolerance.
4. a sensory-related, neurological issue.
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In our family we have experienced each of these different reactions to different
foods. I, for example, have a lactose intolerance. I can usually get away with a slice
of cheese on a burger without too much discomfort, but if I were to eat an entire
bowl of ice cream...well… This is an intolerance.
My third son, Tyler, has a delayed digestive reaction to dairy, a diagnosis of “EE,” or
eosinophilic esophagitis, which is essentially an allergic reaction within the
esophagus. He also has a mild anaphylactic reaction to eggs, resulting in an
immediate rash and eczema.
My oldest son, Ryan, also has “EE” and we learned is allergic to 8 types of foods,
most of which he was already avoiding at age 4 when he was diagnosed. It was like
his body knew he shouldn’t ingest them. In addition to the delayed digestive
reaction, he has also had 2 asthmatic reactions the 2 times we have tried to re-
introduce dairy into his diet.
My oldest son also has been diagnosed with sensory processing disorder, as well as
more specifically with auditory processing disorder, and visual processing disorder.
(I sometimes share photos of his therapy on Instagram!) I have found through
experimentation over the years that being off of gluten and casein help him and his
attention, auditory processing and sensory issues dramatically. I’ve read countless
stories with similar testimonies.
Each of these situations means that one cannot (or should not) have the food in
question, so for our purposes I’ll be using the word “allergy” throughout the
introduction.
Second, if you are here and have this e-book because you are dealing with food
allergies, and specifically a gluten allergy…I’m sorry. I truly am...I don’t wish food
allergies upon anyone. It can be unpleasant and challenging, especially when a
guest in someone’s home or when out to dinner with friends or family. But…it can
be managed! And I’m going to teach you a few tricks on how to manage it without
going broke.
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Coping with Food Allergies
1. Please take the time to “grieve” over the loss of these foods. Let yourself, your
child(ren), and your family grieve. Be open and honest about your emotions and
don’t be afraid to share them. Talk about it. Talk to your family about it. Tell friends
who are unhelpful or unsupportive how difficult it is and help educate them. Let
yourself feel and express yourself as needed. You have ‘lost some foods’ and you
need to take time to feel that loss and move to your “new normal” diet.
2. Take a Look at what you CAN eat. Not what you can’t eat.
“This is rough.”
That’s what I told myself as I walked through the freezer section, looking at ice
cream container after ice cream container on the shelves at the Albertsons grocery
store near TCU.
I discovered during my college years that I was lactose intolerant and needed to cut
out ice cream, yogurt, etc. from my diet. I was not particularly thrilled about the ice
cream part. Not at all. I *may* have shed a tear while standing in front of the ice
cream in the freezer section at the grocery store. I had my moment, my good-bye.
And then I bee-lined it for the back corner of the store, where they shelved the
boxes of rice milk.
Lesson #1. After you grieve and fuss over what you can no longer eat, sit down and
make a list of what foods you can eat. Do some research and start learning which
brands or products are safe for you to consume. Most products these days are
clearly labeled gluten-free, but be sure to read labels carefully.
3. Write out all the ideas you can think of for meal and snacks that you are allowed
to have with your new restrictions.
Once you have your list of foods that you can eat, write out 10-15 ideas for meals
that you can have for breakfast, lunch, dinner and snacks.
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Include meals you’ve never tried, ingredients you’ve never cooked with.
This is e-book is your starting off point. You’ll find your new favorite recipes in here,
ones you would never have thought to try!
I recommend when starting on the gluten free diet and needing to do so on a
budget to do the following: base all of your meals around potatoes, brown rice and
sweet potatoes.
Cut out all bread-pasta-grain cereals, etc. Just cut it all out.
Make rice pudding or scrambled eggs for breakfast, have a salad with tuna or
grilled chicken for lunch. Drop a roast with potatoes and carrots into the slow
cooker.
Erin’s Rule for Gluten Free on a Budget: Omit all gluten, and any and all “special
made gluten free” mixes or products. (At the beginning at least.)
A trap that many gluten free “newbies” fall into is running to the store, finding the
gluten free product section and out of desperation they toss in all kinds of different
products…so they don’t have to give up their pancakes or sandwich bread, or
favorite burrito for lunch. Then the newbie has to deal with the sticker shock come
check out time. You could easily drop $300 on a week’s of gluten free products that
mimic a “regular non-GF diet.”
Before you do that, just remove it all. THEN…
Once you get more comfortable with the new diet and reading labels (more on that
below), begin to add rice pasta into your meal plan...bring back spaghetti and
meatballs!
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(Trader Joe’s has a fantastic and inexpensive rice pasta; but if you want to splurge a
little and want the noodles to taste and behave just like ‘real pasta,’ then I
recommend buying the Tinkyada brand in bulk on Amazon.)
As your budget allows, start purchasing other GF products like gluten-free certified
oats and GF baking mix. These should be used sparingly, as they are expensive and
can bust your budget. I highly recommend Bob’s Red Mill certified GF oats, as well
as all of the GF mixes in the King Arthur Gluten Free flour line.
3. Write a short rotating meal plan.
With your list of “can eat” foods and your list of meal ideas, write out a 3 or 4 day
plan that rotates. Write down everything that you plan to eat…as you’ll need to
have everything on hand that you’ll need to eat for that time period.
Breakfast. Lunch. Afternoon snack. Dinner. Dessert/treat. All of it!
Day 1. Day 2. Day 3. Day 4. Repeat.
Meal planning is crucial for spending less money at the grocery store. Absolutely
crucial! And sixteen times more crucial when you are dealing with food allergies
and the possible need to buy more expensive products and/or ingredients, like rice
pasta or gluten free baking mixes.
You’ve got to have a plan in place so we can balance the “regular” products and the
“allergen products” and not have to spend 4 times that of your friend who doesn’t
deal with food allergies. Balance your meal plan and make it work with your
budget!
After you start enjoying these foods that you can eat and have completely forgotten
about all those foods that you had to give up, start adding new meals and treats to
your rotating plan. With the new rotating plan in place, you’ll start to feel better,
notice improved behavior in your kids and be on your way to a healthier you and a
healthier family!
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Now, this rotating plan works well for an adult who has a well-developed palate and
knows which foods they enjoy. Creating this rotating meal plan for a child can be
more challenging, as they can often be picky and not want to eat the same things
over and over. My guess, however, would be that if you remove the foods that
make them feel bad and start offering safe foods only, they might start eating more
and grow less picky. I’m read testimonials on this, and seen this take place with my
own eyes in my own children!
Coupons and Deals for Gluten Free Products
I do my very best to highlight allergy free food coupons on $5 Dinners and on our
Facebook page. They are certainly fewer and further between, but they are out
there! You can find allergy free products on Coupons.com, Smart Source and Red
Plum every now and again, and you can also find a number of gluten free and other
allergy free foods on Mambo Sprouts.
Most coupon websites are updated on a monthly basis, and sometimes the
coupons will refresh and other times they will rotate off the website. So if you see
one you like, don’t hesitate to print them!
And please don’t forget that you can write directly to the manufacturers, requesting
coupons for your favorite allergy free foods! Many of these companies are smaller
and can handle the requests in a timely manner. I have done this a number of
times, and have not been turned down once.
Other Ways to Save
1. Amazon Deals app
I use the Amazon Deals (different from the Amazon app) app on my iPhone to alert
me to the various lightning deals for products in the grocery department.
Here’s the skinny on Amazon deals. Sometimes you will see an amazing price of
organic baby food, or all natural fruit leather, but that price gets gobbled up in
minutes and then the deal is off and the price jumps back up closer to its retail
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price. What I like about the lightning deals is that the deal price will stay the same
for the full 3 hours of the deal.
Amazon Deals will feature different allergy free food products every so often.
Also…searching online with Swagbucks is a great way to earn free Amazon credits.
If you find yourself starting to purchase allergy free foods from Amazon, then
please jump on the Swagbucks bandwagon and you will spend way less on these
otherwise expensive products!!!
2. Amazon Subscribe & Save
Once you find that product that you love, then set up a ‘subscribe and save’ service
from Amazon. My prediction is that will be less expensive for you than buying at the
grocery store. I have found that King Arthur Gluten-Free Pancake Mix is perfect! It’s
$7 a box at my grocery store, but I can find it for about $5-$5.25 a box when buying
in bulk on Amazon. I know I will use it because we make pancakes at least twice a
month, and usually a double batch!
Several of the Tinkyada Brown Rice pastas are available for Subscribe & Save on
Amazon for around $3 per pound/16 oz. package. Given that you would pay $5-$6
for the same brand in the grocery store (when not on sale), I would set up an auto-
delivery option from Amazon.
3. Local Health Food Stores
My local health food store has the monthly specials listed on their website, and also
some exclusive store coupons. I can see that the Nature’s Path brand is still on sale
for 45% off, which is perfect…as that’s Tyler favorite oat-free cereal. If your store
does not list these on their website, then don’t hesitate to ask the manager if
he/she can provide you a list of the brands or product lines that you can expect to
see on sale and when.
4. Create “the shelf.”
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You know, “the shelf.” The shelf that no one is allowed to touch without permission
from mom, or whomever is in charge of the shopping and cooking. If you find
yourself in a situation where just one member of the family is eliminating a food for
allergy or intolerance reasons, then create a shelf in the pantry and a shelf/section
in the freezer for the allergy free foods that they need. Talk to your family and tell
them that these products are only for such family member and that they are a little
more expensive, so please don’t eat them. For your pocketbook’s sake!
5. Don’t be wasteful and don’t get sick. Read labels carefully.
Label reading for the strict gluten free diet can be tricky…you really have to know
what you are looking for on labels. Many companies are adding the ‘gluten free’ tag
or addition to the fronts of labels, but I recommend reading all labels for new
products to make sure it doesn’t have any other ingredients that might cause
trouble with you or your family members.
The biggest hidden sources of gluten are found in these ingredients:
Modified Food Starch (found in salad dressings)
Malt, malt extract, malt flavoring (sometimes found in cereals)
Soy & teriyaki sauce
Brewer’s Yeast
Powdered cellulose (often found as an anti-caking agent in shredded cheese)
You don’t want to buy a product that has one of these ingredients after not reading
the label closely enough and then have to throw it out/give away to non-GF friend.
You just don’t want to waste money like that!
Gluten Free On-the-Go & With Family-Friends
In this last section, I’m going to switch things up and do a Q & A style to answer
some questions I get asked about dealing with food allergies and eating gluten free
when you’re out and about…and dining with family and friends.
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How to manage eating gluten free on-the-go?
Eating gluten free while out for the day can be tricky, but not if you have a plan and
a snack close by. I have found that many restaurants post on their websites and on
their menus which dishes are gluten-free. And I always encourage people to ask for
the nutritional information from the staff to verify that there are no hidden gluten
free ingredients. You can search for gluten free restaurants in your area and call
ahead to learn more about their menu and their ‘gluten-free’ dishes.
Do you take gluten-free products when you when you go on vacation?
When away from home for an extended period, I highly urge you to take your own
food, just in case you find yourself in a situation where there is nothing safe to eat.
You could take along a gluten free cereal or bag of granola; some whole fruits,
some safe snacks like Larabars or fruit leather. Having something on hand for when
hunger hits will make your vacation that much more enjoyable.
How to you approach your family and friends about your allergy and your need to
carefully select what you eat? How do you not come across as rude or picky?
I am a believer in the fact that YOU are 100% responsible for what you put in your
mouth, and YOU are 100% responsible for keeping yourself safe and healthy. (This
applies to your children if you are a parent too.)
You cannot and should not expect other people to feed you food that is safe for
you, when they probably don’t even know what gluten is, where it is found and
what hidden ingredients contain gluten. When dining at someone else’s home, let
them know ahead of time about your dietary restrictions and offer to bring
something that is safe, but that everyone will enjoy, such as a fruit salad or garden
salad. Bring along a dressing that is safe and free of ‘modified food starch’ as well.
Kindly let them know that you’ll only be eating what is safe for you to eat and how
much better you feel since eliminating foods that were hurting your body. Guage
the situation and offer as much appropriate education as you see fit and help your
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friends and family understand that this new way of eating has changed the way you
feel. Thanks them for their understanding and for their accommodation…before
they can brush you off or roll their eyes. They may not ever understand your
allergy, but it’s still your responsibility to feed yourself foods that are good for you.
Don’t let your expectations of what they may or may not think about your or your
diet ruin your time enjoying each other’s company. And finally, graciously thank
them for the meal and for your time together.
In summary, take your time to work with your family and friends, talk about your
new diet, and to learn your new favorite meals and how you can fit the gluten free
special made products, like rice pastas and GF baking mixes, into your budget.
While dealing with food allergies can be very difficult at the get-go, once you get
into your new routine and learn the “new normal” things get easier, you learn what
shortcuts and substitutions work and what don’t work as you experiment with
these new ingredients. Do your research, study product prices and make every
gluten free penny count!
You can do it! I know you can do this! I’m here to help along the way!!!
© 2014 5DollarDinners.com 15
Breakfast Recipes
Pumpkin Breakfast Quinoa
Banana Breakfast Split
Ham and Cheese Breakfast Egg Tacos
Pumpkin Spiced Baked Oatmeal
Sweet Potato Zucchini Frittata
Berry Quinoa Parfait
© 2014 5DollarDinners.com 16
Pumpkin Breakfast Quinoa
Yield – 6 to 8 breakfast servings
Preparation Time – 5 minutes
Cooking Time – 20 minutes
Ingredients
● 2 cups quinoa
● pinch of salt
● about 3/4 cup canned pumpkin
● 1/4 cup brown sugar, or other sweetener
● 1 Tbsp. homemade pumpkin pie spice
Directions
● Rinse the quinoa in a colander to help remove the bitter taste.
● In a medium saucepan, bring 4 cups of water to boiling, then add the rinsed
quinoa. Return to boiling, then reduce heat, cover and cook for 20 minutes.
● Once cooked, fluff with fork and add the canned pumpkin, brown sugar (or
other sweetener, add to taste), and the spices. If you don’t have all the spices
on hand to make the pumpkin pie spice mix, adding 2 tsp cinnamon plus 1
tsp of ginger will work too.
● Serve Pumpkin Breakfast Quinoa with a piece of fruit.
● To prepare as “make ahead,” divide into small plastic containers and
refrigerate up to 5 days.
© 2014 5DollarDinners.com 17
Banana Breakfast Split
Yield – 4 servings
Preparation Time – 5 minutes
Cooking Time – 0 minutes
Ingredients
● 4 bananas, peeled and halved lengthwise
● 4 spoonfuls of Greek vanilla yogurt, or preferred flavor
● Fresh blueberries, strawberries, raspberries and/or blackberries, about 2
cups total
● about 1/2 cup granola (try my nut-free and no-added sugar homemade
granola recipe)
Directions
● Place the bananas in a long bowl or plate. Spoon the yogurt over the top.
● Sprinkle the berries and granola onto the granola.
● Serve Banana Breakfast Split, as breakfast or afternoon snack.
© 2014 5DollarDinners.com 18
Ham and Cheese Breakfast Egg-Tacos
Yield – 4 egg tortillas & 4 large egg-tacos
Preparation Time – 20 minutes
Cooking Time – 10 minutes
Ingredients
● 8 eggs
● 1/4 cup milk or rice milk
● 1 tsp seasoning salt
● Cooking spray, for skillet
● 8 cheese slices or about 2 cups shredded cheese
● 8 sliced deli ham, thinly sliced (or thinly sliced Easter ham!)
● Optional – sautéed veggies, peppers/spinach/onion
● Fresh Fruit
Directions
● Whisk together the eggs, milk and seasoning salt. Prepare the 4 egg tortillas
in a well-greased 8″ skillet.
● Once the egg tortillas are made, top with the cheese slices or shredded
cheese so the heat from the eggs will melt the cheese. Add the ham (and
other prepared veggies) over the cheese.
● Roll up the egg-taco and eat warm with a side of fresh fruit.
© 2014 5DollarDinners.com 19
Pumpkin Spice Baked Oatmeal
Yield – 8 to 10 breakfast servings
Preparation Time – 10 minutes
Cooking Time – 35 to 40 minutes
Ingredients
● 2 eggs
● 1/2 cup applesauce
● 1/2 cup oil
● 3/4 cup canned pumpkin (1/2 of 15 oz. can)
● 2 1/4 cups milk
● 1/4 cup maple syrup or syrup
● 1/2 cup brown sugar
● 2 1/2 teaspoon homemade pumpkin pie spice
● 1 Tablespoon baking powder
● 1 teaspoon salt
● 1/2 cup all-purpose gluten free flour mix
● 4 cups quick cooking certified gluten free oats
Directions
● Preheat oven to 350. Lightly grease a 9×13 inch baking dish with non-stick
cooking spray.
● In a stand mixer or large mixing bowl, beat together the eggs, applesauce, oil,
canned pumpkin, milk, syrup and brown sugar until smooth.
● Add in the pie spice, baking powder, salt, flour and oats. Beat on low until
“loose” batter forms. (It will seem runny, that’s OK!)
● Pour batter into the greased baking dish and bake in the preheated oven for
30-35 minutes, or until cooked through in the center of the dish.
● Let cool slightly before serving. Serve with milk, yogurt, Greek yogurt, or as is.
● Note: If you prefer it a little sweeter, add a little brown sugar or maple syrup.
Enjoy!
© 2014 5DollarDinners.com 20
Sweet Potato Zucchini Frittata
Yield – 4 servings
Preparation Time – 10 minutes
Cooking Time – 35-40 minutes
Ingredients
● 2 medium zucchini (about 1 1/4 lb. total)
● 2 medium sweet potatoes, cooked and cubed
● 8 eggs (I would use 6 eggs if using a pie plate)
● 1/2 cup milk
● 1 Tbsp. minced onion
● 1 tsp minced garlic
● 1 teaspoon salt
● 1/2 teaspoon pepper
Directions
● Preheat oven to 350. Spray a quiche dish or 9″ glass pie plate with non-stick
cooking spray.
● In a quiche dish or 9″ glass pie plate, add a layer of zucchini slices, then layer
of cooked sweet potato cubes (I cooked mine in the microwave to save time),
then another layer of zucchini slices. Season with a little salt and pepper.
● In a mixing bowl, whisk together the eggs, milk, minced onion, minced garlic
and salt and pepper. Pour over the veggies in the dish.
● Bake in the preheated oven for 35-40 minutes, or until the eggs in the middle
have cooked through.
● Serve Sweet Potato Zucchini Frittata with fresh fruit and a glass of milk…a
great weekend breakfast or weeknight “brinner.”
© 2014 5DollarDinners.com 21
Berry Quinoa Parfait
Yield – 4 servings
Prep Time – 5 minutes
Cook Time – 15 minutes for the quinoa
Ingredients
● 1/2 cup quinoa
● 2 6 oz. yogurt cups
● 1/2 box raspberries
● 1/2 pint blueberries
● Cinnamon, for sprinkling
● 8 eggs, scrambled
Directions
● Cook the quinoa as directed in a small saucepan – takes about 15 minutes.
Rinse with cool water when finished.
● Layer the yogurt, cooled quinoa and berries. Sprinkle cinnamon on top.
● Scramble the eggs and cook the sausage.
● Serve Berry Quinoa Parfaits with eggs.
© 2014 5DollarDinners.com 22
Lunch Recipes
Strawberry Spinach Quinoa Salad
Quinoa with Pan Roasted Brussels Sprouts & Bacon
Wedge Cobb Salad
Burrito Cups
Baja-Cali Black Bean Salad
© 2014 5DollarDinners.com 23
Strawberry Spinach Quinoa Salad
Yield – 2 main dish servings, 4 to 6 side dish servings
Preparation Time – 10 minutes to mix together
Cooking Time – 15 minutes for quinoa, 2 hours to chill
Ingredients
● 2 cups white quinoa
● 6 large strawberries, hulled and chopped
● 2 handfuls fresh baby spinach, chopped
● About 1/4 to 1/3 cup chopped or slivered almonds
● Dressing drizzles – balsamic, poppy seed, or other sweet vinaigrette
Directions
● Cook the quinoa according to package directions. Cool for at least 2 hours in
the fridge.
● When ready to serve, mix together the chilled quinoa, strawberries, chopped
spinach and almonds. Drizzle the dressing over the top.
● Serve chilled as main dish, or side dish. Perfect for lunch too!
© 2014 5DollarDinners.com 24
Quinoa with Pan Roasted Brussels Sprouts
Yield – 4 lunch servings, 8 side dish servings
Preparation Time – 10 minutes
Cooking Time – 25 minutes, total
Ingredients
● 1 cup quinoa, uncooked b
● 1 Tbsp. extra virgin olive oil
● 1 lb. Brussels sprouts, stems removed and halved
● 2 lemons, juiced
● 6 strips bacon, cooked and crumbled.
● 2 Tbsp. minced onion
● 2 tsp pepper
● salt to taste
Directions
● In a saucepan, cook the quinoa according to package directions. (Takes about
20 minutes.) Remove from heat once done cooking.
● (If you haven’t cooked the bacon, cook it in a skillet, drain the skillet and
crumble the bacon. Then proceed…) (I usually “batch cook” bacon, so I
already had some cooked.)
● In a large skillet, add the olive oil, the halved Brussels sprouts and any stray
leaves, the crumbled bacon, and the minced onion (finely chopped small
white onion works too.). Squeeze the lemon juice into the skillet as they are
sautéing. Sauté over medium-high heat for 5-7 minutes, or until Brussels
sprouts have turned bright green and browned slightly. Remove from heat to
prevent overcooking and burning. Stir in the pepper and salt, to taste.
● Toss the bacon-Brussels sprouts mixture with the cooked quinoa.
● Serve Quinoa with Pan Roasted Brussels Sprouts, warm.
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Wedge Cobb Salad
Yield – 4 servings
Preparation Time – 15 minutes
Cooking Time – 10 minutes (if the shredded chicken prepared in advance)
Ingredients
● 4 slices bacon, cooked and crumbled
● 2 eggs, hard boiled
● 1 head iceberg lettuce
● 1 cup homemade ranch dressing
● about 1 cup shredded chicken
● about 1 cup chopped tomatoes
● about 1 cup chopped cucumber
● Couple pinchfuls of shredded cheddar cheese for each salad
● Other favorite Cobb salad toppings, whatever you have on hand – sliced ham
or turkey, blue cheese crumbles
Directions
● Cook the bacon, hard boil the eggs.
● Cut the lettuce head into quarters, removing the stem.
● Place the wedge flat on a plate or shallow bowl. Pour the homemade ranch
dressing over the wedges.
● Top with the shredded chicken, tomatoes, cucumbers, crumbled bacon,
crumbled boiled egg, shredded cheese or whatever other toppings.
● Serve Wedge Cobb Salad.
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Burrito Cups
Yield – 4 servings
Preparation Time – 20 minutes
Cooking Time – 50 minutes for the rice, none for assembling cups
Ingredients
● 2-3 cups cooked rice
● 1 15 oz. can black beans, drained and rinsed (or 2 cups cooked black beans)
● about 1/2 cup shredded cheese
● 2 avocados, diced
● about 1 cup chunky salsa
● Cilantro, optional garnish
● Other burrito cup mix-ins ideas – taco meat (homemade taco seasoning),
taco meat with beans, shredded chicken, taco meat, sour cream, other
favorite burrito fillings
● Tortilla chips or corn tortillas, optional
Directions
● Cook the rice as directed.
● Set out the black beans, shredded cheese, diced avocado, and salsa (along
with any other mix-ins).
● Spoon the ingredients into cups. Eat. Repeat.
● Serve Burrito Cups, as is, or with corn tortilla chips. Or in corn tortillas.
© 2014 5DollarDinners.com 27
Baja-Cali Black Bean Salad
Yield – 4 servings
Preparation Time – 5 minutes
Cooking Time – 0 minutes
Ingredients
● 1 15 oz. can diced tomatoes
● 1 15 oz. can black beans
● 1 15 oz. can corn
● 1 green pepper, seeded and diced
● 1 orange pepper, seeded and diced
● 1 small avocado, diced
● 2 small limes, squeezed
● Handful of cilantro leaves
● Salt and pepper to taste
Directions
● Add the diced tomatoes, black beans and corn to a colander in the sink and
rinse well. Shake well to “dry.”
● In a mixing bowl, toss together all the ingredients. Add salt and pepper to
taste.
● A note on the limes: start with the juice from 1 lime, taste and then add
another if you want more lime flavor. Not all limes have the same amount of
juice in them, so thought I’d add a note
● Serve the Baja-Cali Black Bean Salad as lunch or side dish…as is, or with corn
tortilla chips.
© 2014 5DollarDinners.com 28
Dinner Recipes
Cast Iron Chicken Enchiladas with Homemade Red Enchilada Sauce
Salsa Verde Beef Street Tacos with Cilantro
Chicken Pineapple Stir-fry with Coconut Rice
Ranch Chicken and Potatoes Casserole
BBQ Chicken Street Tacos
Grilled Pork Chops with Peaches and Red Onion
Citrus-Rosemary Roasted Chicken
4-Ingredient Salsa Verde Chicken Enchiladas
Roasted Chicken with Tomatoes, Zucchini & Garlic
Chili with Cornbread Waffles
Chicken Fajita Nachos
Grilled Pork Chops with Zucchini and Tomatoes
Taco Bites
Slow Cooker Lemon & Garlic Chicken
Tex Mex Restaurant Style Rice
Hawaiian Meatloaf
Black Beans with Mango & Cilantro
Slow Cooker Peach Glazed Pork Roast
BBQ Chicken Topped Potatoes
Seven Layer Tostadas
Chorizo Rice Skillet Dinner
Quinoa Primavera
Fried Veggie Quinoa
Cheeseburger Rice
© 2014 5DollarDinners.com 29
Cast Iron Chicken Enchiladas & Homemade Red Enchilada Sauce
Yield – 4 servings or 12 enchiladas
Preparation Time – 15 minutes
Cooking Time – 20-25 minutes
Ingredients
● 2 cups chicken or vegetable broth
● 12 oz. can tomato paste
● 2 tsp ground cumin
● 1 tsp garlic powder
● 1 tsp onion powder or 1 Tbsp. minced onion
● about 1 tsp salt and pepper each
● 3 cups cooked and shredded chicken
● 12 corn tortillas
● about 1 – 1 1/2 cups shredded jalapeno jack or pepper jack or Mexican blend
cheese
● Fresh veggie for side dish
Directions
● Preheat oven to 350.
● In a medium saucepan, whisk together the broth, tomato paste, ground
cumin, garlic powder, onion powder or minced onion and salt and pepper.
Bring to bubbling, then remove from heat.
● Spoon about 1/3 of the sauce into the base of a cast iron skillet or 9×13-inch
baking dish.
● In a mixing bowl, combine the cooked and shredded chicken with about 1/3
of the sauce. Spoon the chicken mixture evenly into 12 corn tortillas. Roll and
place seam side down in. the sauce in the skillet. Repeat until the chicken
mixture is used up or the skillet is full.
● Spoon the remaining sauce over top of the enchiladas. Top with shredded
cheese.
● Bake in the preheated oven for 20-25 minutes, or until cheese has melted on
top.
● Prepare veggies
© 2014 5DollarDinners.com 30
● Serve Cast Iron Skillet Chicken Enchiladas with corn, black beans or other
favorite veggies.
© 2014 5DollarDinners.com 31
Salsa Verde Beef Street Tacos with Cilantro Slaw
Yield – 12 tacos, plus leftover beef
Preparation Time – 10 minutes
Cooking Time – 8 hours in slow cooker
Ingredients
● 2-ish lb. chuck roast
● 1 tsp ground cumin
● Salt and pepper
● 1 to 1 1/2 cups salsa verde
● 12 oz. bag shredded cabbage or Cole slaw mix
● Small bunch of cilantro leaves, chopped
● 3-4 Tbsp. homemade or store bought vinaigrette
● Goat cheese or cotija cheese, for topping
● Other topping idea: sliced or diced avocado
Directions
● Place the beef in the base of the slow cooker and season with the ground
cumin, salt and pepper. Pour the salsa verde over the beef.
● Set the slow cooker on low and cook for 8 hours.
● Before serving, prepare the slaw in a mixing bowl by tossing together the
slaw mix, chopped cilantro and vinaigrette.
● Assemble tacos by placing some shredded beef in the middle of the tortilla,
and top with the slaw and some cheese.
● Serve Salsa Verde Beef Street Tacos with Cilantro Slaw and side of fresh fruit
or veggies.
© 2014 5DollarDinners.com 32
Chicken Pineapple Stir-fry with Coconut Rice
Yield – 4 servings
Preparation Time – 15 minutes
Cooking Time – 20 or 60 minutes, depending on type of rice
Ingredients
● Olive or canola oil
● 1 lb. boneless skinless chicken thighs (or breasts), cut into small chunks
● 1 tsp garlic powder
● 1 15 oz. can pineapple chunks in 100% juice, juices reserved
● 1 red bell pepper, seeded and diced
● 3 Tbsp. lime juice
● 1 Tbsp. cornstarch
● 1 tsp ground ginger
● 1 15 oz. can light coconut milk, divided
● Salt and pepper
● 2 cups white or brown rice
● Chopped cilantro, garnish
Directions
● To make the rice, use 1 cup of the coconut milk & about 1/3 cup of the
pineapple juices plus enough water to make a 2 1/4 cup liquid to 1 cup dry
rice. I made 2 cups of brown rice, so added about 3 cups of water for a total
of 4 1/2 cups of liquid. Cook as directed on the package… you’ll need about
an hour for brown rice or 20 minutes for white rice.
● To make the stir-fry, add the oil to a skillet and turn on high heat and then
add the chicken and sear and toss the chicken in the hot oil. Season with the
garlic powder, salt and pepper. Once the chicken has mostly cooked through,
stir in the well-drained pineapple and red bell pepper.
● While those are cooking together, quickly stir together the sauce for the
chicken stir-fry. Whisk together 1/2 cup of pineapple juice, the lime juice,
ground ginger and about 1/3 cup coconut milk. Pour the sauce into the
chicken stir-fry mixture and let simmer over medium low heat for up to 10
© 2014 5DollarDinners.com 33
minutes. If you plan to simmer it longer, remove from heat and then reheat
when ready to serve.
● Serve the Chicken Pineapple Stir-fry over Coconut Rice with chopped cilantro
garnish.
© 2014 5DollarDinners.com 34
Ranch Chicken & Potatoes Casserole
Yield – 8 servings
Preparation Time – 20 minutes
Cooking Time – 60 minutes
Ingredients
● 2 lbs. boneless skinless chicken breast, cut into 1/2″ pieces
● about 6 lbs. potatoes, 3 lbs. in each, quartered
● 2 tsp dried parsley
● 1 tsp dried basil
● 2 tsp dill
● 2 tsp garlic powder
● 2 tsp onion powder or minced onion
● Salt and pepper
● 1-2 cups of shredded cheddar cheese, depending on how cheesy you want
them
● 6 slices bacon, cooked and crumbled
● Optional toppings – green onions, chives, sour cream
Directions
● Preheat oven to 400. Lightly grease 2 9×13 inch glass baking dishes with non-
stick cooking spray.
● To the baking dishes, toss together the quartered potatoes and chicken bits
with the parsley, basil, dill, garlic powder, onion powder, salt and pepper.
● Roast in the preheated oven for about 45 minutes, or until chicken is cooked
through and potatoes are softened.
● Meanwhile, cook the bacon slices, let them cool slightly and then run a knife
or pizza wheel through them to crumble them.
● Add the cheese to the roasted chicken and potatoes and return to the oven
for 5-10 minutes, or until cheese has melted.
● Once cooked, top with the crumbled bacon and other optional toppings.
© 2014 5DollarDinners.com 35
BBQ Chicken Street Tacos
Yield – 4 servings
Preparation Time – 25 minutes
Cooking Time – 8 hours in slow cooker
Ingredients
● 1 lb. boneless skinless chicken breasts or thighs
● about 2/3 cup BBQ sauce
● 1 small red onion, finely chopped
● Small bunch fresh cilantro, finely chopped
● about 1 cup shredded cheese, sharp cheddar, mozzarella or preferred
cheese variety
● 8-12 corn tortillas
● Fresh fruit or veggie
Directions
● Place the chicken breast in the slow cooker with the BBQ sauce plus about
1/2 cup of water. (I prefer to add a little extra moisture in the slow cooker
when adding BBQ sauce to keep it from burning around the edges.) Set on
low and cook for 8 hours. Or high for 6 hours.
● Once the chicken is cooked, use a fork or stand mixer to shred the chicken,
adding some sauce in to keep all the BBQ flavor with the chicken.
● Prepare the onion and cilantro.
● Assemble the tacos by loading one (or two, if they are flimsy and tear!) corn
tortilla with the shredded BBQ chicken and the red onion, cilantro and
cheese toppings.
● Serve BBQ Chicken Street Tacos with fresh fruit or veggies.
© 2014 5DollarDinners.com 36
Grilled Pork Chops, Peaches and Red Onions
Yield – 4 servings
Preparation Time – 10 minutes
Cooking Time – 15 minutes
Ingredients
● 4 small pork chops
● Garlic powder, sprinkles
● Onion powder, sprinkles
● Salt and pepper
● 3 large peaches, halved and seeded
● 1 medium to large red onion, cut into circle bunches
● Side of homemade rolls or store bought rolls/bread loaf
Directions
● Season the pork chops with garlic powder, onion powder and salt and
pepper. Grill the pork chops for 5 to 6 minutes on each side, or until no
longer pink in the middle. Grilling time will vary depending on heat of the grill
and thickness of the chop.
● Halve the peaches and lay them flesh side down on the grill…ideally over
indirect heat. Lay the red onion circles slices over indirect heat as well. Grill
each for 6 to 8 minutes, flipping the red onions once.
● Prepare homemade or store bought bread.
● Serve Grilled Pork Chops, Peaches and Red Onions with a side of bread.
© 2014 5DollarDinners.com 37
Citrus-Rosemary Roasted Chicken
Yield – 4 to 6 servings
Preparation Time – 10 minutes
Cooking Time – 60 minutes
Ingredients
● 1 whole chicken, cut into pieces (It can be purchased this way too!)
● Olive oil, drizzled over chicken
● about 1 tsp seasoning salt
● about 1 tsp garlic powder
● about 1 tsp pepper
● Rosemary sprigs
● 1 large or 2 small oranges, sliced and zested
● 2 lemons, sliced and zested
● Gravy optional : about 1 tsp brown rice flour
● Brown rice
● Broccoli
Directions
● Preheat the oven to 400.
● Place the chicken pieces into a large roasting pan. Drizzle the olive oil over
the top and then season with seasoning salt, garlic powder and pepper. Add
the rosemary sprigs around the chicken pieces.
● Slice the orange(s) and lemons and then using a zester/grater, zest the “ends”
of the orange and lemons, over the chicken pieces, getting as much zest off
as you can. (I explain the citrus slicing and zesting in the video.) Spread the
orange and lemon slices around the chicken and rosemary.
● Place the roasting pan into the preheated oven and roast uncovered for 1
hour. Baste after 40 minutes, if desired.
● Once the chicken is cooked through, remove from the oven and let cool
slightly before serving.
● Optional gravy preparation: Using a baster, pull out all the liquid from the
roasting dish and place into a bowl, let the fat rise to the top and skim it off
© 2014 5DollarDinners.com 38
with a spoon. Whisk in about 2 Tbsp. warm water plus about 1 tsp flour.
Serve gravy over top the chicken pieces.
● Warm the dinner rolls and prepare your favorite veggies. (We had broccoli.)
● To serve, remove the rosemary and citrus slices and serve chicken with rolls
and vegetables, with a little gravy on top or on the side for dipping.
© 2014 5DollarDinners.com 39
4-Ingredient Salsa Verde Chicken Enchiladas
Yield – 4 servings
Preparation Time – 15 minutes
Cooking Time – 20 minutes
Ingredients
● 3 cups cooked and shredded chicken
● 2 cups salsa verde, divided
● 16 corn tortillas
● 1 to 1 ½ cup shredded jack cheese
● Side dish ideas – rice & refried beans
Directions
● Preheat the oven to 350 and lightly grease a 9×13 inch baking dish with non-
stick cooking spray.
● In a mixing bowl, combine the cooked and shredded chicken with ½ cup of
the salsa verde.
● Warm the tortillas in a slow oven, or wrapped in a dishtowel in the
microwave. Warmed tortillas fold and roll better when making enchiladas.
● Spoon a thin line of the chicken-salsa verde mixture into a corn tortilla and
wrap tightly and place seam side down in the baking dish. Repeat until the
chicken, tortillas are used up and the baking dish is packed full of enchiladas.
Pour the remaining salsa verde sauce over the top and then sprinkle about 1
to 1 ½ cup shredded cheese on top.
● Bake in the preheated oven for about 20 minutes, or until cheese has melted
and salsa verde is bubbling.
● Serve warm Salsa Verde Chicken Enchiladas with side of rice and refried
beans.
(To prepare the shredded chicken, I recommend combining 1 pound of boneless
skinless chicken thighs and 1 pound of boneless skinless chicken breast in a slow
cooker and cooking on low for 8 hours.)
© 2014 5DollarDinners.com 40
Roasted Chicken with Tomatoes, Zucchini & Garlic
Yield – 6 to 8 servings
Preparation Time – 8 minutes
Cooking Time – 55 to 60 minutes
Ingredients
● 1 small package (1.5ish lbs.) drumsticks
● 1 small package (2ish lbs.) bone-in chicken thighs
● 3 small zucchinis, sliced
● 1 15 oz. can diced tomatoes, well drained
● 6 to 8 cloves garlic
● Olive oil
● 2 tsp Italian seasonings
● Salt and pepper
● Rice, as side dish
Directions
● Preheat oven to 400. Lightly spray 2 9×13 inch baking dishes, or 1 large
baking/roasting dish with non-stick cooking spray.
● Place the chicken pieces in the baking dishes. Add the zucchini slices and
diced tomatoes around the chicken. Add a few garlic cloves throughout.
Drizzle olive oil over the top of the chicken and vegetables. Season with the
Italian seasonings and salt and pepper.
● Place the baking dish(es) into the preheated oven and roast for 55 to 60
minutes, or until chicken is cooked through.
● Meanwhile, prepare the rice or other preferred side dish.
● Serve the Roasted Chicken with Zucchini, Tomatoes and Garlic with side of
rice.
© 2014 5DollarDinners.com 41
Chili with Cornbread Waffles
Yield – 6 waffles, 8 servings of chili
Preparation Time – 20 minutes
Cooking Time – 8 hours in slow cooker for chili, about 30 minutes for the waffles
Ingredients
Chili:
● 1 bag Hurst Slow Cooker Chili Beans and seasoning
● 1 lb. cooked ground beef
● 1 small onion, chopped
● 1 small pepper, seeded and chopped
● 1 15 oz. can diced tomatoes
● 1 6 oz. can tomato paste
● Salt and pepper to taste
Cornbread Waffles:
● 1/3 cup oil
● 6 eggs
● 1 cup milk plus 2 Tbsp.
● 1/4 cup sugar
● 1 1/2 cup gluten-free flour
● 1 1/4 cup yellow cornmeal
● 1 Tbsp. baking powder
● Big pinch salt
Directions
● Add all the chili ingredients to 5 quart or larger slow cooker, along with 7
cups of water. Stir together. Set the slow cooker on low and cook for 8 hours.
● Before dinner, prepare the cornbread waffles by whisking all the waffle
ingredients in a mixing bowl. Batter should be thick, but still flow easily off
the whisk. Cook the waffles according to manufacturer directions. Makes 6
waffles.
● Plate the waffles and then top with chili and cheese and any other favorite
toppings ~ sour cream, sliced green onions.
● Serve Chili with Cornbread Waffles.
© 2014 5DollarDinners.com 42
Chicken Fajita Nachos
Yield – 4 servings
Preparation Time – 10 minutes
Cooking Time – 5 minutes
Ingredients
● 2 cups cooked and shredded chicken
● 1 Tbsp. olive or vegetable oil
● 2 or 3 peppers, seeded and sliced
● 1 large onion, sliced
● 1 Tbsp. homemade taco seasoning, or store bought fajita seasoning
● Tortilla chips
● 1 cup shredded cheese
● Salsa, sour cream, guacamole, optional toppings
● Fresh fruit, baby carrots or other simple side dish
Directions
● Thaw the pre-cooked and shredded chicken, or grilled chicken. If need be,
sauté 2 chicken breasts in oil until cooked through, then slice.
● In a large skillet, heat the oil and then toss in the sliced peppers and onion.
Sauté for 4 to 6 minutes, or until onions begin to turn opaque. Add in the
chicken with the taco seasoning and sauté together for a few minutes.
Remove from heat.
● To serve, place tortilla chips on the plate or bowl, top with the chicken-
pepper mixture, then add a pinchful of shredded cheese.
● Serve Chicken Fajita Nachos with sides of guacamole, or salsa, or sour cream
with side of fresh fruit or veggies.
© 2014 5DollarDinners.com 43
Grilled Pork Chops with Zucchini and Tomatoes
Yield - 4 servings
Prep Time - 10 minutes
Cooking Time - 20-25 minutes on the grill
Ingredients
● 4 New York (top loin) pork chops, about 1-inch thick
● 8 ounces cherry tomatoes, OR grape tomatoes
● 2 zucchini, cut into 1-inch chunks
● 1 red onion, cut into 1-inch chunks
● 2 tablespoons olive oil
● Salt and pepper
● Seasoned salt
Directions
● In a large bowl, toss tomatoes, zucchini, onion, olive oil, and salt and pepper
to taste. Set aside.
● Prepare a grill to medium-high heat and lightly oil the grate. Season pork
with seasoned salt and grill until internal temperature reaches 145 degrees F,
about 4 1/2 minutes per side. Place the vegetables in a grill basket and grill,
turning or tossing occasionally, until crisp-tender and lightly charred, 8 to 10
minutes. Remove chops from grill and let rest 3 minutes. Remove vegetables
and cover to keep warm while chops rest.
● Serve the chops topped with the grilled vegetables.
© 2014 5DollarDinners.com 44
Taco Bites (or Tiny Tacos)
Yield – 32 taco bites
Preparation Time – 20 minutes
Cooking Time – 5 minutes
Ingredients
● 1/2 pound ground beef (or leftover taco meat)
● 1 Tbsp. homemade taco seasoning
● 1/2 small onion, chopped
● 1 small orange or yellow pepper, seeded and chopped
● Tostitos Scoops Chips, about half a bag
● Dollops of salsa on each
● Pinchful of cheese on each
● Side dish – we had ours with brown rice and refried beans
Directions
● Preheat oven to 350.
● Prepare brown rice. Heat refried beans.
● Brown the ground beef with the taco seasoning, chopped onion and
chopped pepper.
● Lay out the Scoops on a large baking sheet. Spoon the cooked taco meat,
then the salsa, then top with cheese.
● Bake at 350 for 5-10 minutes, or until cheese has melted.
● Serve Taco Bites with rice and beans.
© 2014 5DollarDinners.com 45
Slow Cooker Lemon & Garlic Chicken
Yield – 4 servings
Preparation Time – 5 minutes
Cooking Time – 8 hours in slow cooker
Ingredients
● 2 lbs. small red potatoes
● Drizzle of olive oil
● 2 lemons
● 4 large garlic cloves, mashed
● Seasoning salt
● 2 large chicken breasts, about 1 lb.
● Garlic salt and pepper
● Side dish – fresh veggies
Directions
● Add the red potatoes to the bottom of the slow cooker. Drizzle olive oil over
the top and then squeeze the lemons over the top. Add the mashed garlic
cloves and season with seasoning salt. Place the chicken breasts on the
potatoes and season with garlic salt and pepper.
● Set the slow cooker on low and cook for 8 hours.
● Prepare vegetables and serve with Lemon & Garlic Chicken, come dinner
time.
© 2014 5DollarDinners.com 46
Tex Mex Restaurant Style Rice
Yield – 12 to 16 servings
Preparation Time – 10 minutes
Cooking Time – 20 minutes
Ingredients
● 4 Tbsp. vegetable or canola oil
● 4 cloves garlic
● 2 lbs. rice
● 1 15 oz. can tomato sauce
● 4 cups chicken stock (plus water, in directions below!)
● 1 15 oz. can corn, drained
● 1 green pepper, seeded and diced
● Optional, replace the green pepper with 2 cups chopped carrots
● 1/4 cup fresh cilantro, finely chopped
● Salt and pepper to taste
Directions
● In a large stock pot or saucepan, heat the oil and sauté the garlic cloves for
no more than 2 minutes. Remove the garlic cloves and then add the rice into
the pot with the oil. Stir often until it begins to brown. It will take a few
minutes with a larger amount of rice. A smaller portion won’t take as long.
● After a few minutes of the rice browning in the oil, add the chicken stock,
tomato sauce, plus 5 cups of water. (I used 11 cups liquid for 5 cups of
uncooked rice, 4 cups chicken stock, about 2 cups of the tomato sauce plus
the 5 cups of water.) Stir in the corn, the chopped green peppers and the
chopped cilantro.
● Bring to bubbling, then cover and let cook for 15-20 minutes, or until rice is
cooked and fluffy.
● Serve Tex Mex Restaurant Style Rice with whatever your favorite Tex Mex
dish is…refried beans, enchiladas, tacos, etc.
Notes – If making a smaller portion, you could use a smaller amount of frozen corn,
so you don’t have to waste part of a can. You could use a smaller can of tomato
© 2014 5DollarDinners.com 47
sauce or even tomato paste and whisk into the stock/water. Adjust the amount of
cilantro as well, so it doesn’t overpower the rice!
© 2014 5DollarDinners.com 48
Hawaiian Meatloaf
Yield – 8 servings (this is a doubled recipe)
Preparation Time – 10-15 minutes
Cooking Time – 1 hour 15 minutes (loaf pan) or 30-35 minutes (muffin tins)
Ingredients
● 2 lbs. ground beef
● 2 eggs
● 1 – 20 oz. can crushed pineapple, drained well (reserve the juice)
● 1 cup gluten free bread crumbs
● 1 1/2 tsp salt
● 1/2 tsp pepper
● Sauce: 1/2 cup pineapple juice, 2/3 cup ketchup, 2/3 cup brown sugar
● Side dishes suggestions: green beans or corn, or fries or mashed potatoes, or
baked beans
Directions
● Preheat oven to 375 degrees.
● In a large mixing bowl, combine the ground beef, eggs, drained crushed
pineapple, bread crumbs, salt and pepper.
● Add half of the mixture to a 9×5 loaf pan, and the other half divided into 12
muffin tins. (Or put the other half into another 9×5 loaf pan.)
● Bake in the preheated oven for 1 hour (for loaf pan) or 20 minutes (for
muffin tins).
● Meanwhile, whisk together 1/2 cup of the reserved pineapple juice with the
ketchup and brown sugar. For loaf pan: after 1 hour of cooking, pour the
sauce over the top of the meatloaf and bake for another 10-15 minutes. For
muffin tins: after 20 minutes, pour the sauce over the top of each cup and
bake for another 10-15 minutes or until cooked.
● Prepare preferred side dishes.
● Serve Hawaiian Meatloaf with sides.
● To Freeze: Let come to room temperature, slice into meal size slices, and
then place into plastic freezer baggie and place flat into the freezer. Reheat in
the microwave when wish to serve again.
© 2014 5DollarDinners.com 49
Black Beans with Mango & Cilantro
Yield – 8 servings
Preparation Time – 10 minutes
Cooking Time – 90 minutes
Ingredients
● 1 lb. dried black beans
● 2 mangoes, diced
● About 10 cilantro stems with leaves, chopped
● 1 tsp ground cumin
● Salt and pepper
● Optional: 2 cups of GF chicken or vegetable broth
Directions
● Rinse and soak the dried beans. Drain and add to a large saucepan.
● Fill the saucepan with water (and add 2 cups of broth if you’d like additional
flavor), so it covers the beans with at least 1 inch of liquid.
● Add the mangoes, chopped cilantro, cumin and some salt and pepper. Bring
to a boil, then reduce heat to medium, cover and cook for an hour. After an
hour, test the softness of the beans. Cook longer, checking every 10 minutes,
if the beans are not tender.
● Prepare rice or other side dish.
● Serve Black Beans with Mango & Cilantro over brown rice or with other side
dish.
© 2014 5DollarDinners.com 50
Slow Cooker Peach Glazed Pork Roast
Yield – 4 servings
Preparation Time – 5 minutes
Cooking Time – 8 hours in slow cooker
Ingredients
● 1.68 lb. pork shoulder roast
● About 1/2 tsp minced onion
● Salt and pepper
● 1/2 cup peach preserves
● 1 tsp ground ginger
● 1 1/2 cups brown rice, cooked
● 16 oz. frozen green beans, or other veggie
Directions
● Place the roast in the base of the slow cooker, season with minced onion, salt
and pepper. Add about 1/2 cup of water around the roast. (I do this to make
the atmosphere inside the slow cooker nice and moist while the pork cooks.)
● In a small bowl, whisk together the peach preserves and ginger. Spread over
top of the pork roast.
● Set the slow cooker on low and cook for 8 hours.
● Prepare the brown rice and green beans as directed.
● Serve Slow Cooker Peach Glazed Pork Roast with brown rice and green
beans, or other favorite sides.
© 2014 5DollarDinners.com 51
BBQ Chicken Topped Potatoes
Yield – 4 servings
Preparation Time – 15 minutes
Cooking Time – 60 minutes
Ingredients
● 4 to 6 baking potatoes
● 1 lb. chicken breasts or thighs
● Salt and pepper
● About 1 cup BBQ sauce
● Butter, salt and pepper for potatoes
● Shredded Cheese for topping
● 1 lb. baby carrots
Directions
● Bake the potatoes in the oven for an hour. Or in the slow cooker.
● Meanwhile, add the chicken with about 1/2 cup of water and the BBQ sauce
to a Dutch oven or saucepan. Cook over medium-high heat for 20 minutes,
or until chicken is soft and tender. Remove from heat, let cool slightly, and
then shred the chicken with 2 forks.
● Once the potatoes are done, add butter and salt and pepper, mix and mash.
Top with the shredded chicken and then cheese.
● Serve BBQ Chicken Potatoes with side of veggies or fruit.
© 2014 5DollarDinners.com 52
Seven Layer Tostadas
Yield – 4 servings, or 2 tostadas each
Preparation Time – 20 minutes
Cooking Time – 0 minutes (if the chicken is cooked ahead of time!)
Ingredients
● 8 tostada shells
● 1 can refried beans (or 2 cups homemade refried beans)
● 1 chicken breast, shredded, or about 2 cups
● 2 avocados, mashed
● 1/2 tsp ground cumin
● 2 Tbsp. lime or lemon juice
● Salt and pepper
● Chopped peppers
● Canned, or cooked black beans, about 1 cup
● About 1/2 cup salsa
● 8 pinchfuls of shredded cheese
Directions
● Prepare the chicken if need be. Or pull it from the freezer.
● Spread the refried beans on the tostada shells.
● Prepare guacamole by mashing avocado with the ground cumin and lime
juice, season to taste with salt and pepper.
● Continue to add toppings, as you wish.
● Serve Seven Layer Tostadas.
© 2014 5DollarDinners.com 53
Chorizo Rice Skillet Dinner
Yield – 4 to 6 servings
Preparation Time – 10 minutes
Cooking Time – 20 minutes, or 60 minutes, depending on the variety of rice
Ingredients
● 2 Tbsp. oil
● 4 garlic cloves, crushed or minced
● 1 small onion, chopped
● 1 1/2 cups rice
● 10 oz. can diced tomatoes with green chilies (or 15 oz. can diced tomatoes if
you don’t want spicy!), undrained
● 1 green pepper, seeded and diced
● 15 oz. can corn, well drained
● 12 oz. chorizo sausage, casing removed and diced
● Salt and pepper to taste
Directions
● Heat the oil in the skillet and sauté the garlic and onion for 2-3 minutes, then
add the (brown or white) rice and sauté in the oil, onions and garlic for 3-4
more minutes.
● Pour in 4 cups of water and stir the rice into the water if necessary. (It will
sizzle and steam up, call the kids over to watch!)
● Bring the water to bubbling, then add the undrained tomatoes, green pepper
and drained corn. Mix in the diced chorizo. Cover tightly and reduce heat to
medium. Cook for 20 minutes if using white rice, or 50 minutes if using
brown rice. As noted above, if using brown rice, stir every 10 minutes and
add water as needed.
● Remove from heat to keep rice from overcooking and fluff with a fork before
serving.
● Note: season with salt and pepper after cooking, as chorizo is salty by nature.
● Serve Chorizo Rice Skillet Dinner, as is!
© 2014 5DollarDinners.com 54
Quinoa Primavera
Yield – 4 servings
Prep Time – 10 minutes
Cook Time – 15 minutes
Ingredients
● 1 3/4 cup quinoa
● 2 cups diced grilled chicken
● 12 oz. bag frozen peas, cooked
● 1 pint cherry or grape tomatoes, halved
● 2 oz. cream cheese, softened
● 1/4 cup milk
● 2 Tbsp. chopped fresh herbs, basil, oregano, parsley
● 2 garlic cloves, crushed
● Salt and pepper
● Parmesan cheese, for each serving bowl
Directions
● Boil 4 cups of water, then add the quinoa and return to a boil. Cover, reduce
heat to medium and cook for 15 minutes.
● In a small mixing bowl, whisk together the cream cheese, milk, herbs, garlic,
salt and pepper.
● Once cooked, toss the quinoa with the grilled chicken, peas, tomatoes and
cream sauce. Add to serving bowls.
● Sprinkle pinchful of Parmesan cheese into each serving bowl.
● Serve Quinoa Primavera warm or chilled.
© 2014 5DollarDinners.com 55
Veggie “Fried Quinoa”
Yield – 4 servings
Preparation Time – 5 minutes
Cooking Time – 20 minutes
Ingredients
● 2 cups quinoa
● 2 eggs
● 1 16 oz. bag mixed veggies
● 1 red pepper, seeded and diced
● 1/4 cup soy sauce
● 1 tsp ground ginger
● Salt and pepper
Directions
● Cook the quinoa in a medium saucepan.
● Meanwhile, cook the eggs, sort of omelet style/sort of scrambled style, so
they are thin and flat, and then slice them up. (I used my pizza cutter.)
● Cook the veggies as directed and drain off any liquid from cooking.
● Once the quinoa is fluffy, usually after 15 minutes, toss in the veggies, egg
pieces, soy sauce, ginger and salt and pepper to taste. Optional: toss in any
leftover chicken or pork, finely chopped.
● Serve Veggie “Fried Quinoa” as a one dish dinner, or with veggies or fruit on
the side.
© 2014 5DollarDinners.com 56
Cheeseburger Rice
Yield – 4 servings
Preparation Time – 5 minutes
Cooking Time – 20 minutes + time to cook the rice ahead of time
Ingredients
● 1 pound hamburger
● 2 cups cooked rice
● 1 1/2 cups shredded cheddar cheese
● 1 teaspoon minced garlic
● 1 medium onion
● 16 ounces diced tomatoes (can be canned or fresh)
Directions
● Chop the onion and place in a frying pan with the hamburger.
● Brown the hamburger and cook until the onion is transparent.
● Add in the garlic and diced tomatoes.
● Once the tomatoes are heated through, add in the rice and cook until warm.
● Remove the frying pan from heat and add in the cheese, stir until melted into
the dish.
● Serve warm.
© 2014 5DollarDinners.com 57
Snack Recipes
Gluten Free No Bake Energy Bites
Real Food Fruit Flag
Chunky Guacamole with Mango & Red Onion
Quadruple Berry Pudding Cake
© 2014 5DollarDinners.com 58
Gluten Free, No-Bake Energy Bites
Yield – about 20 energy bites
Preparation Time – 10 minutes
Chill Time – 1 hour
Ingredients
● 1 1/2 cups gluten free rice krispies (or you can use certified GF quick cooking
oats too) Note: If you wish to make a NON-GLUTEN FREE version of this, you
can use regular quick cooking oats or regular rice krispies.
● 2/3 cup peanut butter (any nut butter will do)
● 1/3 cup honey
● 1 cup shredded coconut flakes
● 1/4 teaspoon ground cinnamon
● about 3/4-1 cup mini chocolate chips
Directions
● Add the GF rice krispies (or GF oats) to a bowl, crush lightly with your hand or
potato masher.
● Add the peanut butter, honey, coconut flakes and cinnamon and stir
together.
● Then add the chocolate chips.
● Chill in the fridge for about an hour. Then form into balls.
● Serve and watch them disappear!
© 2014 5DollarDinners.com 59
Real Fruit Flag Dessert
If you’re looking for a patriotic and uber healthy dessert, look no further!
This real fruit flag is made up of only fruit, with the optional sweet white treat.
6 bananas
2 lb. strawberries
1 pint blueberries
Stars - white chocolate chips, or real whipped cream for some added sweetness.
Use a banana slicer. HUGE time saver.
Use a straw to take the stems out of the strawberries, then line up and slice in bulk.
Use a disposable 9x13 inch, or lasagna size foil pan.
Assemble sliced bananas, halved strawberries and blueberries into the shape of a
flag in the disposable or baking dish. Add the stars before serving.
Makes 8 to 10 dessert servings.
© 2014 5DollarDinners.com 60
Chunky Guacamole with Mango & Red Onion
Yield – 8 servings
Preparation Time – 10 minutes
Cooking Time – 0 minutes
Ingredients
● 3 avocados, seeded and mashed
● 1 large, ripe mango, seeded and finely diced
● 1 Roma tomato, seeded and diced
● 1/2 large red onion, finely chopped
● 2 small limes, juiced
● 1 tsp ground cumin
● Small handful of Cilantro, finely chopped
● Salt and pepper, to taste
● Tortilla Chips
Directions
● Combine all the ingredients, except the tortilla chips, into a serving bowl and
combine well. Season with salt and pepper to taste.
● Serve Chunky Guacamole with Mango & Red Onion with tortilla chips, or with
tacos.
© 2014 5DollarDinners.com 61
Quadruple Berry Pudding Cake
Yield - 8 snack or dessert servings
Preparation Time - 15 minutes
Cooking Time - 30 minutes
Ingredients
● 2 eggs
● 1/4 cup sucanat (or white sugar if you want it to taste a little sweeter)
● 1 tsp vanilla
● 1 /2 tsp salt
● 1 cup rice milk (regular milk works too)
● 1 cup brown rice flour (all-purpose flour works too)
● 1/2 tsp baking powder
● 6 cups fresh berries – blackberries, blueberries, raspberries, strawberries
Directions
1. Preheat oven to 400. Lightly grease a pie plate or quiche baking dish, or deep
dish pie plate with nonstick cooking spray.
2. In a bowl, whisk the eggs, then whisk in the sucanat/sugar, and salt. Stream
in the milk and vanilla. Then whisk in the flour and baking powder.
3. Rinse all the berries and place them in the base of the baking dish. Pour the
batter over the top.
4. Bake at 400 for 25-30 minutes, or until golden on top. Berries and their
juices will be bubbling with joy!
5. Let cool slightly before serving. Slice and eat.
© 2014 5DollarDinners.com 62
Free Printables
Find helpful printable meal planners, including a month’s worth of gluten free meal
plan, on my website.
Visit http://www.5dollardinners.com/GFPrintables to download your printables.
Helpful Cooking Tutorials
● How to Make Gluten Free Flour Blend
● How to Bake Brown Rice in the Oven
● How to Make and Egg Tortilla
● How to Make the Perfect Scrambled Eggs
● How to Cook Dried Beans
Links to Other Favorite Gluten Free Recipes
● Slow Cooker Sweet Potato and Chicken Curry
● Slow Cooker Mango Chicken
● Loaded Potato Frittata
● Red Quinoa with Avocado, Black Beans and Corn
● Cheeseless Chicken Enchiladas
● Beefy Mac Soup (use rice pasta for GF alternative)
● Lemon Pepper Chicken with Chili French Fries
● Smothered Okra with Chicken and Rice
© 2014 5DollarDinners.com 63
Erin Chase is the founder and mom chef at 5DollarDinners.com and
FoodAllergiesonaBudget.com. For years, she has been dealing with food allergies
with her children, as well as intolerances with herself. This forced her into the
‘cooking from scratch and doing so on a budget’ movement. She started sharing her
recipes, tips and tricks on $5 Dinners in August of 2008 and has helped millions of
people find new recipes they love that don’t break the bank. She is also the author
of the 3-book $5 Dinner Mom Cookbook series.
When not whipping together fabulous and budget friendly dinners for her family
(and friends!), she is desperately trying to keep up with her 4 young boys, ages 9 to
1. She lives with her husband, rambunctious boy bunch, and a furry boy dog in San
Antonio, TX.