Healthy Old Broad

Healthy Baked Goods Recipes Made Without Gluten and Sugar

Chicken Wings

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Well it’s playoff time and almost Super Bowl, so party snacking will commence. I like to have the snacks as much as the next person but try to do it in a healthier way. So these are baked chicken wings…and are so easy to make.

Chicken Wings

Ingredients

  • 6 chicken wings
  • 1 teaspoon salt
  • 1 teaspoon pepper
  • 1 teaspoon granulated garlic
  • 3 tablespoons olive oil
  • 1/2 teaspoon red chili pepper
  • 1/2 teaspoon ground chili chipotle

Takes

Instructions

  1. Preheat oven to 400 degrees
  2. Place cooling rack on a baking sheet and coat with nonstick spray.
  3. Combine all the ingredients in a Ziploc bag and massage well to combine. Place the seasoned wings on the rack and bake for 45 minutes.
  4. Wings come out nice and crunchy.
  5. Note: if you want super spicy wings just increase the amount of chili pepper and/or serve with your favorite wing sauce. You can also coat the wings while baking with your wing sauce.
  6. and if you are making more than the 6 wings that I did increase the other ingredients accordingly.

Chicken Sausage Soup

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It’s cold, it’s rainy and you want something comforting; yet it is the beginning of the year and you said you would eat healthy – well here is a soup that that is warming, healthy and yummy.

Chicken Sausage Soup

Ingredients

  • 1 1/2 cups chopped yellow onion
  • 1 1/2 cups chopped carrots
  • 1 1/2 cups chopped celery
  • salt & pepper
  • 2 tablespoon olive oil
  • 2 1/2 sweet sausages (pork or chicken) – removed from casing
  • 2 1/2 hot/spicy sausages (pork or chicken – removed from casing
  • 4 cloves finely chopped garlic
  • 1/2 teaspoon dried coriander
  • 2 dried bay leaves
  • 1/2 teaspoon paprika
  • 1/2 teaspoon dried basil
  • 8 piece cut up chicken (skin on and bone in)
  • 1 quart of vegetable broth + additional 1/2 quart of veggie broth
  • 1 piece of Parmesan rind
  • 5 to 6 springs fresh thyme
  • 1 bag (1 lb 12oz) small potato melody (cut potatoes into quarters)
  • 1 cup frozen roasted corn
  • 1 cup fresh (or frozen) peas
  • 1/2 bag (3 oz) baby spinach
  • 1/2 bag (5 oz) Tuscan kale
  1. In a large dutch oven heat the olive oil, add the chopped onion, carrot & celery, sprinkle with salt & pepper and saute for 3 to 5 minutes
  2. Add sausage meat to pan, break into little pieces and continue to cook.
  3. Add coriander, bay leafs, paprika, basil and chopped garlic. Stir all ingredients together and cook until sausages are browned.
  4. Salt and pepper the chicken pieces and add to pot skin side down to brown. Cook for about 5 minutes…remember color means flavor.
  5. Now add the chunked pieces of onion, 1 quart of vegetable broth, parm rind, 7 thyme sprigs and simmer covered for about 40 minutes.
  6. Remove chicken pieces from pot, along with thyme stems. Skin the chicken, remove from bones, shred or cut up the chicken meat and put back in soup pot. Add corn, peas and 1/2 quart of vegetable broth and continue to simmer covered for 35 minutes.
  7. Add the spinach and kale to pot and continue to simmer until wilted (about 10 minutes).
  8. Now you have a very tasty nutritious soup. Enjoy!

Cornucopia Cupcake (Entire Turkey dinner in one muffin)

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Need a recipe to use up those leftovers?  Went somewhere to eat and don’t have any Thanksgiving leftovers but really want the taste?  Want a turkey dinner but don’t want to spend all day cooking one.  Well here is an easy recipe for any scenario.

Corn muffins with turkey/veggies and full of flavor.

Cornucopia Cupcake (Entire Turkey dinner in one muffin)

Ingredients

  • 1 1/4 cups gluten free flour
  • 2/3 cups yellow cornmeal
  • 1/2 cup grated parmesan cheese
  • 2 tablespoons baking powder
  • 3/4 teaspoon Kosher salt
  • 1/2 teaspoon xanthan gum
  • 1 egg
  • 2 tablespoons XYLA
  • 1 cup Unsweetened Vanilla Rice Milk
  • 1/3 cup unsalted butter, melted
  • 2 teaspoon minced fresh thyme (or 1 teaspoon dried thyme)
  • 1 cup roasted corn kernels
  • 2 cups cooked turkey – chopped up
  • 1 cup cooked veggies (I used sautéed greens with peas) – I would skip anything that is creamed or sauced
  • 6.5 oz peeled & cooked chestnuts – chopped

Notes

  1. If you are using leftover turkey and veggies you can skip this first part. If you are cooking from scratch you will need a few more ingredients such as:
  2. olive oil, salt, pepper, granulated garlic, dried basil and 2 to 3 tablespoon of veggie broth

Instructions

  1. Preheat oven to 425 degrees. Spray with non-stick spray 1 super large muffin pan (6 muffins) (or of course you can use regular size muffins or even mini muffins and serve as an appetizer)
  2. Cook the turkey: I used turkey cutlets that were salted, peppered, granulated garlic and a small amount of dried basil sautéed in a large frying pan in olive oil. As the cutlets are so thin this cooking process only takes 3 to 5 minutes per side. Set cooked cutlets aside to cool.
  3. Cook the veggies: In the same pan add another tablespoon of olive oil and saute (don’t forget to salt the veggies) the mixed green veggies (spinach, chard, & kale) until wilted. Add peas (fresh or frozen to the pan and cook for another couple of minutes. Put the cooked veggies in a strainer to release any excess liquid.
  4. Chestnuts: Again the same pan (why wash lots of pots and pans when one will do) – add another tablespoon of olive oil and fry the chestnuts for a couple of minutes. Add the veggie broth to deglaze the pan. Remove from heat and add to veggie mixture.
  5. Cook the turkey: I used turkey cutlets that were salted, peppered, granulated garlic and a small amount of dried basil sautéed in a large frying pan in olive oil. As the cutlets are so thin this cooking process only takes 3 to 5 minutes per side. Set cooked cutlets aside to cool.
  6. Now on to making the muffins:
  7. In a large bowl, whisk the flour, cornmeal, parm cheese, baking powder, salt, thyme and xanthan gum.
  8. In a medium bowl, whisk the eggs. Whisk in the sugar, milk and butter.
  9. Add the egg / milk mixture to the large bowl of dry ingredients and combine will. To this mixture add the turkey, veggies and chestnuts – make sure that all the ingredients are well combined.
  10. Divide the batter equally among muffin cups.
  11. Bake for 20 to 22 minutes.
  12. Let cool in pan 5 minutes and you are ready to serve. Have any leftover cranberry sauce would be great to serve with the muffins.

Black Bean Torte

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Looking for a vegetarian dish, game day snack food or just something different for a lunch or dinner, this black bean torte is a winner. Serve with guacamole and salsa and you have a hit that is healthier than nachos.

Black Bean Torte

Ingredients

  • 2 – 15 oz cans black beans – drained & rinsed
  • 1 cup fresh cilantro – chopped
  • 1 chipotle pepper – chopped
  • ½ teaspoon salt
  • ¼ teaspoon pepper
  • ¾ cup vegetable stock
  • 4 Trader Joe’s Brown Rice Tortillas
  • ¾ lb grated sharp cheddar cheese

Garnishes Options:

  • Guacamole
  • Pico de gallo or salsa
  • Sour cream
  • Sliced jalapeno peppers

Instructions

  1. In the food processor combine the black beans, cilantro, chipotle pepper, cumin, salt, pepper and vegetable stock.
  2. Over a gas flame toast each tortilla (like you would a corn one).

Assembly

  1. Spray cookie sheet with non-stick spray.

And now we layer the torte on the cookie sheet:

  • 1 tortilla
  • 1/3 of the bean mixture
  • 1/3 of the cheese
  • 1 tortilla
  1. And repeat two more times
  2. Bake for approximately 10 minutes (so cheese is all melted)
  3. Cut in to slices and serve with garnishes or your choice
  4. Leftover torte: reheat the slice of torte in the microwave and top with an over easy egg….yum great breakfast or brunch or even lunch.