Wednesday, September 14, 2011

Onion Free Brunswick Stew

I love Brunswick stew, but when I developed an intolerance for onions and garlic, the savory and healthy dish became off limits. My original recipe contained one and a half cups of onions, as well as several other ingredients that contained more, so adapting was a challenge. But finally, after years, I've come up with one that passes my taste test. Enjoy!


4 chicken thighs
1 cup (1 large) green pepper, chopped
1/2 cup shredded carrots
1/2 cup diced celery
2 tbsp smart balance oil
3 (14.5 oz) cans diced tomatoes, undrained
1 cup tomato puree
1/4 cup sugar
3 tbsp white vinegar
1 tbsp soy sauce
2 tbsp white flour
1 cup water
1 pound red potatoes, peeled and cubed
1 can Grandma Brown's baked beans
1 tbsp hot sauce
1 1/2 tsp salt
1/2 tsp turmeric
1/2 tsp pepper
1/4 tsp celery salt
1 can (14 1/2 oz) corn, drained
1 can (14 1/2 oz) lima beans, drained


Boil chicken thighs in sufficient water, until done. (About 45 minutes.) Cool. Removed skin and bones, and cut or tear into smaller pieces. Discard broth or save for another use.

In a large dutch oven, heat oil. Add green pepper, carrots, and celery. Saute until tender.

Add chicken, tomatoes, tomato puree, sugar, vinegar, and soy sauce. Simmer over medium heat, stirring regularly.

Mix flour and water. Pour into bubbling stew to thicken. Simmer, stirring regularly.

Peel and cube potatoes. Add potatoes, baked beans, hot sauce, and seasonings. Simmer for 45 minutes to an hour, or until potatoes are tender. STIRRING REGULARLY.

Add corn and lima beans. Simmer for at least ten minutes, stirring regularly.

And yes, I know I repeated "stirring regularly." This stew tends to burn and scorch. I use a metal spatula to scrape the bottom to keep a crust from forming.

If you wanted a vegetarian version, omit chicken and use vegetarian baked beans.

Nutrition Facts: Serving Size 368.5 g, Calories 301, Calories from Fat 66, Total Fat 7.3g, Saturated Fat 1.3g, Trans Fat 0.0g, Cholesterol 43mg, Sodium 629mg, Total Carbohydrates 40.2g, Dietary Fiber 6.8g, Sugars 13.9g, Protein 21.6g, Vitamin A 41%, Vitamin C 61%, Calcium 6%, Iron 19%

Tuesday, August 30, 2011

Vegetarian Calico Beans (Onion and Garlic Free)

Made in a crockpot, beans don't get any easier. Those without an intolerance to onion and garlic can certainly save a step and substitute regular ketchup for the homemade variety. These are vegetarian and onion- and garlic-free.

Ingredients (Makes 12 servings)
1 can great Northern beans, drained and rinsed
1 can butter beans, drained and rinsed
1 can kidney beans, drained and rinsed
1/2 cup onion and garlic free ketchup
1/2 cup brown sugar
1 tsp ground mustard
1 tbsp vinegar

Place all ingredients in a slow cooker. Cook on low for 5-6 hours. This is enough for my family. I double  (or triple!) the recipe for potlucks and picnics.

Nutrition Facts Serving Size 131.0 g, Calories 261, Calories from Fat 25, Total Fat 2.8g, Saturated Fat 0.9g, Trans Fat 0.0g, Cholesterol 2mg, Sodium 280mg, Total Carbohydrates 47.4g, Dietary Fiber 9.8g, Sugars 9.5g, Protein 13.5g, Vitamin A 3%,Vitamin C 21%, Calcium 8%, Iron 26%

Monday, August 8, 2011

Onion/Garlic-Free Ketchup

Admittedly, this does not taste like you squeezed it out of a bottle of Heinz, BUT, it looks like ketchup, smells like ketchup, and works great in recipes that call for ketchup.
On fries? It's not bad, especially after you get used to it. The carrots mimic some of the onion/garlic flavor, but it's not exact. And yes, I do wish it could be! If you try it and come up with improvements, feel free to put them in the comments.

1 small can tomato paste (6 oz)
5 Tbsp sugar
3 Tbsp + 1 tsp cider vinegar
1 Tbsp pureed carrots (baby food)
1 1/2 tsp salt
1 tsp paprika
1 tsp celery salt
pinch cinnamon
pinch ground cloves
pinch cayenne pepper

Mix. Store leftovers in refrigerator.

Monday, June 20, 2011

White Cheddar Rice Casserole

This started out as a chicken casserole. Now chickenless, it's a hearty vegetarian casserole.


1 cup brown rice
2 1/2 cups water
1/2 tsp celery salt
1/2 tsp paprika
1/2 tsp salt
1/2 tsp pepper
1 bay leaf
1 cup light sour cream
1/2 cup water
1/3 cup Smart Balance buttery spread, melted
100g (about two cups before crushing)Sunshine Cheez-It White Cheddar crackers


Place rice and water in a microwavable covered casserole dish with the spices and bay leaf. Microwave on high for five minutes, then on medium for 30 minutes. Remove bay leaf and stir.

Add water and sour cream to rice. Pour into 9x13 glass baking dish.

Melt Smart Balance and toss with crushed White Cheddar Cheez-Its. Sprinkle on top.

Bake at 350 degrees for 30 minutes.

Nutrition Facts: Makes 6 servings. Calories 321, Total Fat 17.8g, Saturated Fat 7.9g,Trans Fat 0.0g, Cholesterol 17mg, Sodium 455mg, Total Carbohydrates 36.0g, Dietary Fiber 1.8g, Sugars 0.1g, Protein 4.8g, Vitamin A 16%, Vitamin C 1%, Calcium 6%, Iron 8%

Sunday, January 30, 2011

Salsa (Onion and Garlic Free)

Ingredients (Makes 34 servings)

1 (28 oz) can petite diced tomatoes
4 stalks celery
1 green pepper
1 (4 oz) can chilies
1 (7 3/4 oz) can jalapeno wheels
1 (12 oz) can tomato paste
4 tbsp cider vinegar
2 tbsp brown sugar
3 tbsp lemon juice (or the juice of one lemon or lime)
1 tsp chili pepper
1 tsp paprika
1 tsp oregano
1/2 tsp pepper
1/2 tsp cilantro
1/2 tsp basil


Place celery and peppers into a food processor. Pulse.

Add remaining ingredients. Process until of desired consistency.

To preserve, ladle into glass jars, leaving significant headroom. Do NOT cover. Freeze. Add cover. Keep frozen. Remove several hours before needed to thaw.

Nutrition Facts: Serving Size-1/4 cup, Calories 29, Calories from Fat 4, Total Fat 0.4g, Saturated Fat 0.1g, Trans Fat 0.0g, Cholesterol 0mg, Sodium 16mg, Total Carbohydrates 6.5g, Dietary Fiber 2.0g, Sugars 4.1g, Protein 1.1g, Vitamin A 27%, Vitamin C 21%, Calcium 1%, Iron 4%

Saturday, January 29, 2011

Taco Sauce (Onion and Garlic Free)

A quick substitute for store-bottled taco sauce.


1 cup tomato puree
1 tbsp water
1 tbsp white vinegar
1 1/2 tsp cumin
1/2 tsp paprika
1/4 tsp chili pepper
1/4 tsp cayenne pepper
1/4 tsp sugar


Mix. Simple as that.

Nutrition Facts: Makes about (16) 1 Tbsp servings. Calories 7, Calories from Fat 1,Total Fat 0.1g, Saturated Fat 0.0g, Trans Fat 0.0g, Cholesterol 0mg, Sodium 5mg, Total Carbohydrates 1.6g, Dietary Fiber 0.4g, Sugars 0.8g, Protein 0.3g, Vitamin A 3%,Vitamin C 3%, Calcium 0%, Iron 2%