In my travels through the Gluten Free World, (today happens to be my gluten free anniversary; I have been gluten free for 2 years now), I have been able to master just about anything that I have tried to make. My gluten free breads, biscuits, and cakes are amazing. I have even figured out the secrets of how to make non-gooey gluten free pasta. Now, I am beginning to take gluten free foods into a whole new realm, Gluten Free Low Carb meals. This week’s gluten free recipe is
one not to be missed! It is so delicious! What makes this dish low
carb? The first is obvious, I used roasted spaghetti squash instead of
gluten free pasta. The other two are not so obvious: I used heavy cream
instead of milk, and the other happens to be using green onions instead
of regular onions. Yes, heavy cream is lower in carbohydrates than
regular milk. You see, the more the manufacturers do to the milk, i.e.,
making it 2% or skim milk, etc., changes the carb count. As the
manufacturers change the fat content, they also add sugar to make it
supposedly taste better, which raises its carbohydrate count. A cup of
heavy cream only has 3 grams of carbs compared to regular milk, 2% or
skim milk which have about 12 grams. Did you know that green onions are
considerably lower in their carb count compared to regular onions? Green
onions, sometimes called scallions, only have 1.1 grams of carbs,
compared to onions which have 10 grams of carbs. Let’s not forget about
our spaghetti squash! When you compare them to gluten free pasta, you
have lowered your carb count by approximately 14 grams, depending on the
pasta that you are using. So yes, you do not have to miss out on flavor
when going low carb, you can simply substitute other ingredients, and
have a delicious low carb meal; in this recipe, 31.9 less grams of
carbohydrates!
First, roast your spaghetti squash.
Preheat the oven to 400 degrees. Begin by slicing the spaghetti squash
in half lengthwise. Using a large spoon, remove the seeds. Drizzle the
‘meat’ side of the squash with olive oil, and sprinkle with salt and
pepper. Spray a large cookie sheet or baking dish with non-stick spray,
place the squash face down and bake for about 45 minutes, depending on
the size of the squash. You can test the doneness of the squash by
piercing the skin with a fork, and if it pierces easily it is done. My
favorite way is to simply squeeze the squash with my hand. If it
squishes easily (the whole squash is tender), then it is done! Remove
the squash from the oven, and begin preparing the rest of the meal. Once
you are ready to serve, turn the squash right side up, and using a
fork, begin to pull or shred the meat away from the skin. Now let’s
continue with the directions for the Pan Seared Chicken with Basil Cream Sauce.
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| Spaghetti squash ready for the oven |
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| Squash seasoned with olive oil, salt and pepper |
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| Roasted spaghetti squash |
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| Beginning to shred the roasted squash |
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| Shredded squash |
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| Pan seared chicken |
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| Roasted spaghetti squash |
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| Basil cream sauce |
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| Add chicken to basil cream sauce |
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| Ready to serve! |
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| Serve and enjoy! |
Chef Vedam’s Gluten Free Cooking Classes:
Part 3: Gluten Free Asian Cooking
Call 678-754-2438 to register…
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| Thai Chicken & Vegetables |
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| Shrimp & Basil Spring Rolls |
The series will continue on Tuesday,
8-30-16 at Williams-Sonoma The Avenue at East Cobb from 6 - 8 pm, and
Sunday, 9-4-16 at Williams-Sonoma The Mall of Georgia from 5 - 7 pm with
Gluten Free Asian Cooking.
This segment, Chef Vedam will show you how to do Thai Chicken & Vegetables, and Shrimp & Basil Spring Rolls.
Eating gluten free in your favorite Asian restaurant can
be challenging simply because so many of the sauces naturally contain
gluten. My suggestion? Learn how to cook it yourself, and customize it
just the way you like it!
Each culinary adventure only costs $10 to register and $50 due at the
time of the class. Call 678-754-2438 or your Williams-Sonoma store to
reserve your spot!
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