Gluten Free Sweet and Sour Stew

1 Tb Brown Rice Flour

¼ tsp Salt

dash pepper

2 lb Stew Meat, ground beef, buffalo, or diced Chicken Breast

1 Tb Canola Oil

1 cup Water

½ cup Heinz Organic Ketchup

1/3 cup Fructose, Xylitol, or Coconut Sugar

¼ cup Cider Vinegar

1 Tb Onion Flakes or 1/2 Onion, chopped

½ - 1 tsp Colgan Hickory Smoke

2 cans S & W Organic Diced Tomatoes - undrained

1½ cup Organic Carrots, diced

1½ cup Organic Peas

1½ cup Organic Green Beans

2 small Yukon or White Potatoes, diced

1. In a large pot brown meat in oil.
2. While meat is cooking sprinkle with brown rice flour, salt and pepper.
3. Stir and cook until meat is cooked well.
4. Add water, onion, tomatoes, catsup, sugar, vinegar, and hickory smoke. Stir well.
5. Mix in veggies. Bring to a boil.
6. Reduce heat & simmer 30 to 45 minutes or until veggies are done.

To prepare in crockpot. Follow steps 1-3. Place meat in crockpot and continue with steps 4-6. Turn crockpot on low and cook for 4-6 hours.

Gluten Free Low Glycemic Chili

1 lb ground sirloin, turkey, buffalo Or diced cooked chicken

1 small onion, chopped or 1 Tb. onion flakes

2 15 oz cans diced tomatoes

1 15 oz can tomato sauce

1 1/2 TB chili powder

1 TB ground cumin

¼ tsp oregano

1 tsp cocoa

¼ tsp cinnamon

1 15 oz can kidney beans, rinsed and drained

2 15 oz can black beans, rinsed and drained

Cook meat, onion, and green pepper in large skillet until meat is browned. Drain meat if necessary.

Add remaining ingredients except beans. Stir until smooth. Add beans and stir to incorporate. Bring mixture to a low boil. Stir then reduce heat. Place lid on pan and let simmer 20 minutes to ½ hour.

Crockpot:

Brown meat and drain. Add all ingredients to Crockpot and stir. Cook on low for 6 hours.

Gluten Free Low Glycemic Chicken Taco Soup

2 boneless, skinless, chicken breasts

3 cups gluten free, free range Pacific Foods chicken broth

1 15 oz can S&W diced tomatoes

1 8 oz can S&W tomato sauce

3 15 oz cans S&W black beans, drained and rinsed

½ onion, chopped or 1 Tb onion flakes

2 TB McCormick chili powder

1 TB McCormick cumin

1 1/2 tsp McCormick oregano

Reduced fat Tillamook cheddar cheese, optional

Daisy low fat sour cream OR gluten free greek yogurt, optional

Directions:

In heavy cooking pot cover chicken breast with water. Boil for 20 minutes or until chicken can easily be separated with a fork. While chicken is cooking combine remaining ingredients in a large kettle and turn stove to medium.

Remove chicken onto a plate when done. Let cool 10 minutes. Using forks shred chicken and add to warm soup. Stir to combine. Turn temperature up and heat to a light boil. Let boil 5 minutes. Stir, reduce heat to simmer and simmer for 20 minutes. If desired, serve with shredded cheese and sour cream.