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Recipe Week Day 4: Wendy and her Low Carb and Gluten Free Goodies

Thursday, June 16, 2011

Today's Blog-Sitter is Wendy of Candy Hearts!  Wendy is not only an incredible D Mama but she's also an incredible Gluten Free Mama!  Her dedication to providing fun, healthy... and Gluten Free food for her family is just ONE of the many reasons that Wendy inspires me!  

Speaking of inspiring, Wendy is the creative mind behind the Candy Hearts Collection!  This is a collection of businesses that all donate a portion of their profits to Life for a Child, a program that provides insulin and supplies to children in need all over the world.  

Life For A Child Button 2

Head on over to Candy Hearts and tell Wendy 'HI'!  And check out the Candy Hearts Collection while you're there!

Thanks for the awesome post, Wendy!  Now I'm starving!!! 

PS...  Don't forget to enter my Sugar Bolus this week!!!  Click HERE to enter!

In honor of Hallie's recipe week, I wanted to share a list of gluten free, low carb staples that we love in the Rose household:

1)  Here's our run-of-the-mill low carb snack list:  cheese sticks, lunch meats, sugar free jello, veggies and dip, pickles.  Rinse, lather, repeat.

Now.  Onto something(s) more exciting:

2)  A handful of these help to satisfy a salty craving -- 16 cheesy, delightful, air-filled puffs = 8 carbs :)

And, let's be sure to GIVE CREDIT WHERE CREDIT IS DUE...

Thank you, UTZ, for clearly providing a gluten free statement on your label!!!!!

3)  A Protein Muffin is always nice and filling:

5 - 6 large eggs
Fillings of choice (cheese, ham, turkey, salsa, veggies, whatever floats your boat!)
Splash of milk

Preheat oven to 350, spray muffin tin with non-stick spray

Mix ingredients together and divide among 6 muffin cups - to personalize each one, add fillings individually after pouring egg into muffin tin

Bake for 30 - 35 minutes

4)  The fam likes artichokes around here.  A full artichoke with a few dipping sauces makes for a fairly low carb meal.


(From Left to Right)

Honey Mustard Dip
¼ Cup prepared mustard
2 Tbs cider vinegar
2 Tbs (gluten free) soy sauce
2 Tbs honey

Combine all ingredients. Mix well. Makes about ¾ cup.

Curry Mayonnaise
1 Cup mayonnaise
2 Tsp curry powder
2 Tsp butter

Melt butter in small pan. Add curry powder. Bubble gently for 1 - 2 minutes over low heat to eliminate any bitterness from the curry powder. Cool and add to mayo.

Creamy Thai Dip (not spicy)
¼ Cup creamy peanut butter
¼ Cup firmly packed brown sugar
2 Tbs cider vinegar
2 Tbs (gluten free) soy sauce
1 Tsp sesame oil
1/8 Tsp ground ginger

Combine all ingredients. Mix well. Makes about ¾ cup.

5)  My girls really like green beans.  They prefer them frozen right from the freezer...and that makes ME HAPPY because it makes their dinner preparation much easier :) But we like 'em fresh too!  The girls take turns trimming and washing them.  Is that considered child labor?

(I caught her snacking in time to save some for the dinner plates!)

Completely aside from diabetes, I've been trying to cook lower carb for **THE HUBBY AND ME**.  We need to trim our waistlines, so I've been on a mission:

6)  The other night, we had Chicken BBQ Sandwiches from the crock pot.  Just half a bun with grilled zucchini and deviled eggs.

Sugar and I shared a gluten free bun from Kinnikinnick and, in case you were wondering, I did NOT make Mr. Rose eat his dinner off a pink princess plate.

7)  Speaking of dinner the other night, that zucchini was pretty good!  Two of the three girls cleaned their plates and the other one gagged on her "polite bite".  Hey....2 out of 3 isn't so bad.

I just sliced the zucchs with a cheese slicer, marinated them in some olive oil, salt, and pepper for a few hours, and then dumped them into a grill pan right before serving.

8)  Did I mention Deviled Eggs?  'Cuz they were really good!

9)  Tonight we had Coconut Chicken Tenders.  They went over really well, and I foresee them becoming a regular on the dinner menu at our house.  One serving is 11 carbs :)

Coconut Chicken Tenders


Most recipes for pan-fried or oven-fried chicken call for dipping chicken pieces in beaten egg and then in flour before frying. In this egg-free rendition, coconut flour and cornstarch batter stand in for the eggs and flaked coconut stands in for the flour. Serve these crusty tenders with a green salad and pan-fried plantains, baked or roasted sweet potatoes, a creamy vegetable soup, or a fresh fruit salad.

1¼–1½ pounds chicken tenders, about 1-inch thick
1½ cups shredded, unsweetened, flaked coconut
⅓ cup sifted coconut flour
⅓ cup cornstarch
1 ½ teasoons salt
¾ teaspoon ground black pepper
1 teaspoon dried thyme or dried, rubbed sage or poultry seasoning, crumbled
1 teaspoon garlic powder (not garlic salt)
¼ cup + 2 tablespoons cool water
¼ cup + 2 tablespoons unsweetened lite coconut milk
6 tablespoons extra virgin coconut oil, ghee, palm shortening or olive oil or a combination of two of these

1. Preheat oven to 350 degrees. Arrange chicken pieces on a plate.

2. Spread coconut in a pie plate or cake pan and set aside.

3. Measure flour and cornstarch by spooning it into a measuring cup and leveling the top with a knife. Place flour, cornstarch, salt, pepper, thyme or sage, and garlic powder in a bowl and whisk to combine. Mix in water and coconut milk with a fork to make a smooth pancake-like batter.

4. One at a time, dip each chicken tender in the batter and arrange on a tray. Use all the batter.

5. One at a time, turn chicken tenders in coconut to coat, pressing coconut on with your fingers. Place pieces on a plate. Repeat with remaining chicken.

6. Heat 2 tablespoons fat or oil in a 12-inch skillet over medium heat. When hot add ⅓ of the chicken. Do not crowd the pan. Cook until lightly golden on each side, about 1 to 2 minutes maximum, and transfer to a rimmed baking sheet. Remove dark bits of browned batter from the pan before adding another 2 tablespoons oil. When hot, add and cook ½ of the remaining chicken. Repeat with remaining chicken and fat or oil. (Don't let the pan get too hot. The chicken should turn golden on both sides, not black.)

7. Transfer the tray of lightly cooked chicken to preheated oven and bake about 10 to 15 minutes, until chicken is the same color inside and out and registers an internal temperature of 160 degrees.

8. Serve warm. Cover and refrigerate leftovers and use within 3 days. Reheat briefly in a toaster oven at 300 degrees.

**Courtesy of Living Without Magazine**

But, let's be honest...we didn't get all fancy with some of those ingredients (particularly the spices), though we did use coconut flour.  I say "we" because my sweet Hubby came home from work early, and made dinner while I took the girls to swim lessons.  BTW, I'm kinda digging the coconut flour and will definitely be experimenting with it some more!

10)  I've never tried any of them, but I ran across a website full of low carb, gluten free recipes.  You can bet I'll be perusing the dessert ideas, because I have a wicked sweet tooth!



  1. The egg muffins look great. I tried something like this before and it was a good addition to the cereal that I just can't seem to give up. Thanks for helping me re-find that recipe. I will try the zucchini as well.

  2. Wendy's gluten free recipes always amaze me. She balances so much in her life with such grace.

    Great guest post guys!

  3. There is so many yummy things! Where to begin? We marinated zucchini the other night and grilled it...yum!

    I'm a dipper, and those dipping sauces look amazing. Thanks Wendy!

  4. I'm starting with the muffins and the yummy coconut chicken-it looks amazing! Thank you, Wendy! : )

  5. Love you, my friend! Thanks for having me!

  6. I'm finally catching up on blogging and you're not here! Boo!

    But so nice that you have other fantastic moms filling in with recipes. What a good idea!

    I hope you'rea having a great summer with good BG. That always makes life better! : )


Thanks for commenting! Comments = Love


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