Welcome to MSG Free Meals

I made this blog for the many people who have asked me, "What can you eat!?" If you are looking for something particular check out the labels list or you can just browse through the archives. Feel free to ask me any questions and leave comments!

What Is Sarah Doing...

Wednesday, January 27, 2016

Sarah's Chicken Cabbage Rolls w White Sauce

What you need:

  • 1 1/2 cups uncooked Nature's Earthly Choice Black Rice
  • 1/2 cup Quinoa
  • chicken stock
  • water
  • 2 Tbsp Grapeseed oil
  • 1 Onion chopped
  • 6 cloves of garlic minced
  • 1 tsp Sage
  • 1 tsp Oregano
  • 1 Tbsp Italian Seasoning
  • 2 tsp Sea Salt
  • 1 tsp Black Pepper
  • 2 Tbsp Apple Cider Vinegar
  • 3 eggs
  • 6 chicken thighs (already cooked and shredded)
  • Whole Cabbage

White Sauce (optional)
1/2 Onion finely chopped
1/2 tsp Garlic Powder
2 Tbsp Flour
1 tsp Coriander
1/2 tsp Sea Salt
1/2 tsp White Pepper
1 1/2 cups milk
1 Tbsp Spicy Brown Mustard

What to do:

  1. In Saucepan, heat chicken stock and water equivalent to 4 cups of liquid with Black Rice and Quinoa
  2. In large stockpot, boil water with your head of cabbage, until the leaves are tender
  3. In large frypan, heat oil. Add Onion. Saute until translucent.
  4. Add garlic and rest of seasonings to Onion. Stir in 2 Tbsp Apple Cider Vinegar, heating on low. If needed to keep from sticking to pan, you can add a little rice milk.
  5. Stir in the chicken and eggs. Heat through.
  6. Once the rice is cooked, add to chicken mixture and stir.
  7. Place a large spoonful of meat mixture in the center of each cabbage leaf. Roll leaf and tuck ends in to enclose filling. Place rolls into a 9x 13 greased baking dish.
  8. Optional: Pour white sauce over the rolls.
  9. Bake for 20-30 minutes at 375 degrees.

White Sauce

  1. In Saucepan, heat butter and onions until onions are clear
  2. Then mix the rest of the dry ingredients together then whisk in milk
  3. Add to butter and onions
  4. Heat until thickened




Sunday, January 24, 2016

Sarah's Winter Blues Salad

What you need:
  • 12 oz package of bacon (Hormel Natural Choice)
  • 2 cups red cabbage, cut into pieces
  • 1 head cauliflower, broken into florets
  • 2 stalks broccoli, broken into florets
  • 5 cups fresh baby spinach, torn into smaller pieces
  • 5 large carrots, cut into 1 inch strips or sliced
  • 1 cup fresh mushrooms, sliced
  • 1 can Garbanzo beans (chickpeas), drained
  • 2 cups Honey Vanilla yogurt (Greek Gods Yogurt)
  • 1 onion, finely chopped
  • 2 Tbsp Apple Cider Vinegar (Braggs)
  • 3 Tbsp Spicy Brown Mustard
  • 1 Tbsp dried parsley 
  • 1 tsp dried dill
  • 1/2 tsp black pepper
  • 1 tsp garlic powder
  • 1/2 tsp sea salt

What to do:
  1.  Cook the bacon and crumble, cool before adding to salad (tip: if bacon is still frozen you can easily cut it into little pieces by standing it up on it's edge and slicing small strips)
 



  1. Prepare all your vegetables. Set them aside for an hour to dry.
  2. In very large bowl, add chopped onion, yogurt, and rest of seasonings.
  3. Stir well. then add beans, vegetables and bacon.
  4. Mix well

Sarah's Super Speedy Supper

What you need:
  • 24 oz Jar of pasta sauce (Meijer Organics Roasted Garlic)
  • 17.6 oz package of Pasta Gourmet Italia Tomato and Spinach Pasta
What to do:
  1. Cook Pasta per package instructions
  2. After pasta has been drained add pasta sauce
  3. Heat through
  4. Serve with Parmesan Cheese
 


Wednesday, January 20, 2016

Sarah's Purple Stir Fry

What you need:
  • 1 small red cabbage
  • 4 chicken thighs
  • 1/2 cup chicken broth
  • 1 onion chopped in long strips
  • 2 large carrots chopped in 1/5 inch strips
  • 8 large kale leaves chopped in strips
  • 1 head of broccoli chopped 
  • Grapeseed oil
  • 2 Tbsp flour
  • 1 tsp ground ginger
  • 1 tsp garlic powder
  • 1.5 tsp sea salt
  • 1 tsp ground pepper
  • 1/2 cup water
What to do:
  1. Cook chicken thighs in crockpot on low for about 5 hours
  2. Cut chicken into strips and set aside
  3. Saute the oil and onions while you prepare the other vegetables on low to medium
  4. Add carrots, then Kale, then broccoli, add the chicken broth when the onions are tender
  5. Lastly add the cabbage and chicken
  6. In a dish whisk the water, flour, ginger, garlic, pepper and sea salt until smooth. Then stir into the vegetables.
  7. Cook while stirring for another 5-10 minutes on low




Sarah's Perfect Lamb Omelette


Sarah's Taco Salad

What you need:
  • 1 lb ground beef
  • 2 cans of refried beans
  • Mexican Quinoa (see recipe)
  • 6 slices Havarti cheese
  • Lettuce Romain Hearts
  • Tortilla chips
  • Black olives
  • salsa
  • Homemade Taco Seasoning
What to do:

  1. Cook ground beef until cooked through. In small dish, stir 1/4 cup of water with about 1 Tbsp taco seasoning, Stir in with beef.
  2. In separate saucepan, add 4 Tbsp of butter, two cups of Mexian Quinoa and cans of refried beans and about 2 Tbsp of taco seasoning. Once heated through add 6 slices of cheese. Stir until bean mixture is mixed well
  3. Chop the lettuce in to shreds
  4. Serve beef, beans and lettuce with black olives, salsa and chips


Roast Lamb, Mashed Sweet Potato and Gravy

Roast Lamb
What you need:
  • Leg of Lamb 
  • Cloves of garlic
  • 1 tsp thyme or rosemary
  • salt and pepper
What to do:
  1. Make small slits in the lamb and insert a sliver of garlic clove in each slit.
  2. Rub the lamb well with salt, pepper and thyme or rosemary
  3. Place the lamb in the crockpot on low for 5-6 hours with about a cup of broth
  4. Once done, if you'd like you can place the lamb in the oven for about ten minutes on broil to brown it
Mashed Sweet Potato
What you need:
  • 4 large sweet potatoes 
  • milk
  • butter
  • salt and pepper
What to do:
  1. Place washed sweet potatoes in crockpot
  2. Cook on low for 5-6 hours until tender when poked with a knife
  3. Let cool for a bit and take the skins off
  4. Mash potatoes with a blender adding butter and milk until creamy
  5. Salt and pepper to taste
Gravy
What you need:
    • Broth from lamb
    • flour
    • salt and pepper
        What to do:
        1. Reserve a couple of Tbsp of Lamb fat aside.
        2. In saucepan bring lamb broth to boil until it cooks down
        3. In separate dish whisk together 2 Tbsp of flour and the fat until flour is dissolved
        4. Add roux to the broth in saucepan being sure to whisk while adding to prevent lumping
        5. Simmer until thickened
        6. Salt and pepper to taste

        Sarah's Spaghetti Squash n Chicken

        What you need:
        • One Spaghetti Squash
        • Olive oil
        • Salt
        • 6 finely chopped garlic cloves
        • 5 raw mushrooms diced
        • 6 large leaves of finely chopped kale
        • 1 cup shredded chicken
        • Pepper
        What to do:

        1. Cook chicken thighs in crockpot on low for about 5 hours
        2. Shred the cooked chicken thighs using a handheld mixer
        3. Cut spaghetti squash in half and scoop out the seeds. Then cook squash in the crockpot for about 4 hours until tender
        4. In a pan saute garlic, mushrooms, kale and salt until tender
        5. Add chicken and spaghetti squash.
        6. Pepper to taste. 
        7. Serve with Parmesan Cheese

        Banana Sour Cream Bread

        Banana Sour Cream Bread ~ Simply Delicious Amish Cooking pg 25


        Sarah's Mexican Quinoa

        What you need:
        • 1 onion minced
        • 4 cloves of garlic
        • 1 Tbsp olive oil
        • 32 oz Pacific brand chicken broth or homemade
        • Homemade taco seasoning
        • 1 Tbsp cilantro
        • 2 cups quinoa
        • 1 can black beans drained
        • 1 can pinto beans drained
        What to do:
        1. Saute one minced onion and four cloves of garlic in 1 Tbsp of olive oil
        2. Stir 1/5 Tbsp of taco seasoning and cilantro with a little chicken broth
        3. Then add to onion mixture.
        4. Add rest of chicken broth then add uncooked quinoa, black beans and pinto beans
        5. Cook on high about twenty minutes or until quinoa is tender.

        Easy CrockPot Roast Chicken

        What you need:
        • Whole Chicken 
        • Salt and Pepper
        • Italian Seasoning
        What to do:
        1. Place the whole chicken in crockpot rubbed with salt, pepper and Italian Seasoning
        2. Cook on high for 3-4 hrs then transfer to a glass pan.
        3. Place in oven on lo broil for about ten minutes until golden brown.

        Sarah's Cheeseburger Casserole

        What you need:
        • 1 lb ground beef  
        • salt and pepper 
        • 4 cloves of chopped garlic
        • 1 onion diced
        • 4 Tbsp of butter
        • 4 Tbsp of flour
        • 3 cups of milk
        • Package of Penne Rigata Pasta
        • Havarti cheese slices
        • Parmesan cheese
        What to do:
        1. Brown 1 lb ground beef
        2. Season with salt, pepper and garlic
        3. Saute onions in 4 Tbsp butter.
        4. Add flour until stirred into butter and onions.
        5. Stir in milk and cook on low until thickened
        6. Meanwhile cook pasta per package directions
        7. In 9 x 15 glass baking dish layer meat, a layer of sliced cheese, then add the cooked noodles. Lastly, pour the thickened sauce over everything. Sprinkle with Parmesan cheese.
        8. Bake until browned at 350

        Mushroom Soup

        What you need:
        • 1 Tbsp. Olive Oil
        • 1 cup sliced fresh mushrooms
        • 1/2 cup chopped carrots
        • 1/2 chopped onion
        • 2 cups water
        • 1/4 cup quick-cooking barley (Quaker Brand from Meijer) 
          • or 1/4 cup of Quinoa 
        • 2 Tbsp. all purpose flour
        • 3 cups whole milk
        • 1 1/2 tsp salt
        • 1/2 tsp. pepper
        What to do:
        1. In a saucepan, heat oil over medium heat. Add mushrooms, carrot and onions.
        2. Cook and stir five minutes
        3. Add water and barley. Bring to boil.
        4. Reduce heat and simmer, uncovered, 12-15 minutes or until barley is tender.
        5. In a small bowl, mix flour, milk, salt and pepper until smooth; stir into soup.
        6. Return to a boil (takes about 15 minutes), stirring constantly; then cook and stir 1-2 minutes or until thickened.


        Sarah's Spicy Chicken Salad

        What you need:
        • Chicken (pre-cooked and shredded)
        • Raw Mushrooms
        • Extra Virgin Olive oil
        • Lettuce Organic Romaine Hearts
        • Daisy Sour Cream
        • Homemade Taco Seasoning
        What to do:
        1. Cook chicken thighs in crockpot on low for about 5 hours
        2. Shred the cooked chicken thighs using a handheld mixer
        3. Saute the shredded chicken in Olive oil 
        4. Stir in Taco Seasoning 
        5. Add chopped mushrooms
        6. In the meantime, Chop your lettuce into shreds
        7. Once chicken is heated through add to lettuce and top with sour cream

        Tuesday, January 5, 2016

        Sarah's Shredded Chicken n Pasta

        What you need:
        • Four chicken thighs 
        • Three Little Bears Spinach n Tomato pasta (purchased at Big Lots)
        • Extra Virgin Olive oil or butter
        • Onions  
        • Cooked carrots
        • salt and pepper to taste
        What to do:

        1. Cook chicken thighs in crockpot on low for about 5 hours
        2. Shred the cooked chicken thighs using a handheld mixer
        3. Saute the shredded chicken in Olive oil or butter while the pasta cooks
        4. Add cooked carrots and onions.
        5. Salt and Pepper to taste
        6. In the meantime, start boiling salted water for your pasta
        7. Once the water is boiling add the pasta for 7 minutes, then drain
        8. Put the drained pasta back in the pot and add 2 Tbs of butter
        9. Stir until butter is melted then add chicken mixture and 1/3 cup of Parmesan cheese
        10. Stir all together and serve.


        Onion Pie and Oyster Stew

        Delicious Onion Pie ~ Simply Delicious Amish Cooking pg 95



        Oyster Stew ~ Simply Delicious Amish Cooking pg 144