For our main courses, we always have a fresh Roasted Chicken or two (to keep Roman happy!), as well as other meat entrees.  Any home-made Stew or Soup is wonderful during the cold winter months.  Often our busy lifestyles do not allow for a lot of home cooking.  Fortunately, there are many pre-prepared healthy options to be found at the Grocery Store. You can look at the ingredients on the package and find many items that have no preservatives or other unwanted chemicals.   Ideas for Main Courses that are free of preservatives and just need last-minute heating prior to serving are:  Tyson’s Beef Brisket with Mild Chili Sauce, served with warmed Corn Tortillas; and Hormel’s Pot Roast or Pork Roast Au Jus.  There are also several delicious East Indian Chicken Entrees (Chicken Tikka Masala; Butter Chicken, etc.) available at Costco that are pre-prepared, containing no preservatives, that go well with steamed Basmati Rice.  Sometimes we are also blessed with Smoked Salmon!  If it’s too hot to cook, try a platter of fresh-sliced Deli Meats, such as Turkey, Ham, and Roast Beef, with some fresh-baked Artisan Bread.  Other Main Course ideas include frozen “party-sized” entrees, such as Stouffer’s Vegetable Lasagna; Enchiladas; and Meat & Cheese Lasagna, which can be cooking while everyone is fluting!



(Gluten, Dairy & Sugar Free)

This is delicious served with salad or steamed vegetables, and is low in carbs:

3 Chicken Breasts, cut lengthways into cutlets
1/2 cup Lemon Juice
1/4 cup Tahini
2 tablespoons Dijon Mustard
1 teaspoon ground Cumin
1/2 teaspoon Sweet (Hungarian) Paprika
Salt and Pepper to taste
Extra Virgin Olive Oil, or Ghee, or Coconut Oil for cooking chicken

Heat Oil of choice in a frying pan over medium heat. Season the Chicken with Salt, Pepper and Cumin. Place Chicken in frying pan and cook for a couple of minutes. Combine all other ingredients together in a bowl. Turn Chicken over, pour sauce into the frying pan, reduce heat to low and cover the pan with a lid. Cook for approximately 20 minutes, or until the Chicken is cooked.
Serves 4


Traditional Indian Fry Bread Tacos

For our annual Yule Party, we always have Traditional Indian Fry Bread Tacos with all of the fixin’s.  This makes a great buffet-style dish for a Flute Circle.

Fry Bread
(ga-do di-gv-tsa-la-nv-hi a-yv-wi-ya)

Fry Bread can be made in many different styles and with many different recipes.  Don’t forget to add the love!  Here is Kim’s famous Fry Bread Recipe:

3 C Flour
1 T Baking Powder
1/4 t Salt
1 C Milk (you can also use buttermilk; this adds more of a bite)
Combine all dry ingredients in a large bowl; add Milk in small amounts to form a ball; and knead dough until soft, but not sticky (adjust Milk or Flour as needed).  Cover bowl and let stand for 15 minutes.

In a heavy skillet, heat about 3 inches of vegetable oil.  Pinch off large, egg-sized balls of dough and roll into fairly thin rounds.  Fry rounds of dough in hot oil until golden and bubbles appear on the dough.  Turn over and fry on other side until golden brown (turning more than once will make the fry bread tough!).  Drain on paper towel.  Serve hot* and top with:

Chili, and/or
Cooked, Seasoned Ground Hamburger, and/or
Cooked, diced Chicken

Garnish with:
Chopped Onions
Diced Tomatoes
Shredded Cheddar & Jack Cheeses
Shredded lettuce
Sliced Olives
Sour Cream

*You can also serve hot with Butter, Honey, Cinnamon Sugar, your favourite Jam, or Maple Syrup.


Cilantro Chicken
(Gluten, Dairy & Sugar Free)

4 boned, skinned Chicken Breast halves (2 lb total)
¼ C Lime Juice
½ C fresh Cilantro, chopped
6 Cloves Garlic, chopped
1 T honey (can substitute Agave)
1 T Olive Oil (can substitute Organic Coconut Oil, or Organic Corn Oil)
½ t Salt
¼ t Pepper

Pound the Chicken Breasts to an even thickness (about ½ inch) and place in a shallow baking pan.

In a small bowl, mix Lime Juice, Cilantro, Garlic, Honey, Olive Oil, Salt, and Pepper.  Pour over Chicken and turn pieces to coat evenly.  Cover and chill at least 30 minutes or overnight.

Lay Chicken on a grill or under broiler over medium heat (you can hold your hand over the surface only 4-5 seconds) and cook, turning once, until no longer pink in the center (4-6 minutes per side).

Smoked Sausage and Peppers
(Gluten, Dairy & Sugar Free)

Smoked Sausage, cut into slices (can use Sun-Dried Tomato, Chicken & Apple; or any other flavour of Smoked Sausage)
Red Bell Pepper, sliced
Golden Bell Pepper, sliced
Yellow Onion, sliced

Sauté Sausage, Bell Peppers and Onions together until cooked to desired degree of doneness.  Serve warm.


Grilled Chicken with Garlic Mediterranean Butter
(Gluten, Dairy & Sugar Free)

½ C (1 stick) Butter, melted and cooled
¼ C drained Sun-Dried Tomatoes packed in Oil
3 cloves Garlic
¼ t dried Oregano
2-3/4 pounds Chicken Breast halves

Preheat grill or broiler.

For Mediterranean Garlic Butter:
In blender, combine Butter, Sun-Dried Tomatoes, Garlic, Oregano, and Pepper.  Process, scraping sides occasionally, until blended.

Grill or broil chicken, turning once, and basting with Mediterranean Butter, approximately 15 minutes each side, or until meat thermometer inserted in center registers 170 degrees F.

Note:  Do not baste during last 5 minutes of grilling to prevent burning.


Creamy Au Gratin Potatoes and Ham
(Sugar Free)

4 Russet Potatoes, sliced into ¼ inch slices
1 Yellow Onion, diced
4 T Butter
Salt and White Pepper to taste
4 T all-purpose Flour
3 C Milk
2-1/2 C shredded Cheddar Cheese
Minced Garlic (optional)
2 Ham Steaks, cubed

Preheat oven to 400 degrees (200 degrees C).  Generously butter a large rectangular glass baking dish.

Either parboil Potatoes or place sliced Potatoes in microwave for approximately 8 minutes.

Sauté Onions with 1 T butter (and add Minced Garlic if desired).  Cook slowly so as not to carmelize.

In a medium-sized saucepan, melt 4 T Butter over medium heat.  Mix in the Flour and Salt, and stir constantly with a whisk for one minute.  Stir in Milk.  Cook until mixture has thickened.  Add Onion and Garlic mixture.  Stir in Cheese all at once, and continue stirring until melted, about 30 to 60 seconds.  Stir in cubed Ham.

Layer ½ of the Potatoes into the bottom of the prepared baking dish.  Pour ½ of the   Cheese mixture over the potatoes, season with Salt and White Pepper to taste, then add remaining Potatoes and cover with remaining Cheese sauce.  Top with more grated Cheddar Cheese.  Cover the dish with aluminum foil sprayed with Nonstick spray.

Bake 1 hour in preheated oven.  Remove foil the last 15 to 20 minutes of cooking time to brown top.

Note:  You can also omit the Ham for plain Creamy Au Gratin Potatoes.  Thin-cut, bone-in, browned Pork Chops can be used underneath the Potatoes, in place of cubed Ham.  You can also use the same Cheese sauce recipe for delicious Home-made Macaroni and Cheese.  Simply pour sauce over cooked Elbow Macaroni, mix well.  Place in casserole dish and top with extra grated Cheese and bake at 400 degrees until crispy on top.


Arroz Con Pollo (Chicken with Rice)
(Dairy & Sugar Free)

2-1/2 to 3 lbs. Chicken, cut into pieces (bone-in or boneless)
1/3 C Vegetable Oil (can substitute Organic Coconut Oil, or Organic Corn Oil)
1 large Onion, chopped
1 Clove Garlic, peeled and chopped
3-1/2 to 4 C Stewed Tomatoes
1 C Long-Grain Rice (NOT Minute Rice)
1 Bell Pepper, chopped

Seasoned Flour:

Mix together:

1 C Flour
1 t Salt
1 t Paprika
Cumin, fresh ground Black Pepper, Garlic Powder, or other Spice to taste

Preheat oven to 375 degrees F.

Coat Chicken with Seasoned Flour, and brown in Oil in skillet.  Remove Chicken and place in 3 quart casserole.  Cook Onion and Garlic in same Oil, and add to Chicken.  Sprinkle Rice and Bell Pepper over the top of the Chicken, then pour the Tomatoes (and their juice) over the Chicken/Onion/Garlic/Rice/Bell Pepper mixture.  Bake for about 1-1/2 hours, or until chicken is done and tender.

Note:  The layering order is important in order to have everything cook correctly!


Chicken Filling for Tacos, Burritos & Enchiladas
(Gluten, Dairy & Sugar Free)

2 Chicken Breasts, skinless and boneless (frozen is fine)
1 can of Black Beans, drained
1 can of Diced Tomatoes with Chilies

Place everything in a slow cooker.  Good on low 7-8 hours, or until the Chicken pulls apart.  Serve over Rice or Noodles.  Can also be used as filling for Tacos, Burritos, and Enchiladas.


Easy Lemon Herb Chicken
(Dairy & Sugar Free)

2 T Butter
1 medium Onion, cut into ½ inch wedges
4 boneless, skinless Chicken Breast Halves (about 1 lb.)
1-1/4 C Warm Water
1 Cube Chicken-Flavour Bouillon Cube, or equivalent
2 T Lemon Juice
2 T Cornstarch
¼ t dry Thyme
2 T chopped Parsley

In a shallow 2-quart microwaveable dish, microwave Butter on high (100%) for 1 minute, or until melted.  Stir in Onion to coat.  Add Chicken.  Microwave covered, turning twice, for 6-8 minutes or until Chicken is done.  Remove Chicken from dish.  Stir in water, Bouillon cube, Lemon Juice, Cornstarch, and Thyme until smooth.  Microwave, stirring 3 times, for 5-7 minutes, or until mixture boils.  Boil for 1 minute.  Stir in Parsley.  Return Chicken to dish, microwave for 1 minute longer, or until heated through.  Cook time may vary with microwaves.


Maple Sugar Smoked Fish
(Gluten & Dairy Free)

To smoke fish, Native Americans constructed a tepee made of crossed sticks covered with birch bark.  Fish were hung, head down, from the top of the tepee over a smoky wood fire built in a bucket or kettle below.  Canvas can be substituted for the birch bark.

4 small Brook Trout or Chubs, about ½ lb. each
½ C Kosher or Sea Salt
1 C Maple Sugar or Brown Sugar
1 t coarsely-ground Black Pepper
½ t crushed Bay Leaf
2-3 C Maple, Pecan or Hickory Wood Chips

Clean Fish and rinse well under cold water; mix Salt, Maple Sugar, Pepper and Bay Leaf.  Pat Fish dry and rub inside and out with seasoning mixture.  Place Fish in a cool, dry place for about 1 hour.

Rinse Fish and hang from the gills in a cool, dry, breezy place to air-dry for about 30 minutes.  Place Wood Chips in water to soak.

If you do not have a smoker or wish to build the traditional Indian one, build a charcoal fire in a large covered grill with all vents open.  While the fire is burning down, loop a piece of kitchen string under the gills of each Trout.  Bring ends of string through the vent holes of the grill cover and tie together so that Fish are suspended from lid and their tails remain at least 6 inches above the coals.  When the coals have burned down and are covered with White Ash, sprinkle a third of the damp wood chips over the fire and place lid on grill.  Smoke Trout for about 1 hour, adding more damp wood chips every 15 to 20 minutes to keep up smoke.  Remove Fish and serve hot or at room temperature.  If refrigerated, the Smoked Fish will last about one week.

Chicken Tortilla Casserole
(Sugar Free)
1 whole Chicken (or 3 to 4 breasts; can also substitute Turkey)
1 doz. Corn Tortillas
Combine and simmer:
1 can Cream of Chicken Soup
1 can Cream of Mushroom Soup
8 oz. (1 C) Chili Salsa (can also use Salsa Verde for a different twist)
1 Onion, chopped fine and sauteed
1/2 lb. grated cheese (combination of Cheddar and Jack Cheeses is good)
Sour Cream for Garnish (optional)
On the night before serving, boil Chicken in salted water; save Broth.  Cool and remove meat and cut up.  Grease a 9x12x2 glass pan.  Tear 4 Corn Tortillas to fit in bottom of pan.  Place 3 T Chicken Broth in pan.  Add 1 layer of Tortillas; 1/3 of the Chicken Meat; 1/3 of Soup/Salsa mixture.  Repeat.  Top with grated Cheese.  Bake 1/2 to 3/4 hour at 350 degrees.
Can serve with Sour Cream Garnish.

BBQ Chicken/Rabbit/Buffalo/Elk North American Indian Style
(Gluten, Sugar* & Dairy Free)
1 - 2 large Chickens, cut up (can also substitute Rabbit, Buffalo or Elk meat)
12 small Sweet Potatoes
1 medium Onion (sliced)
3 medium Carrots, sliced
1 T Worcestershire Sauce
1 large Bell Pepper (can be Red, Yellow, or Green, whichever you prefer), sliced (pith removed)
1 C Water
1 bottle of your favourite Barbecue Sauce (*if your favourite BBQ Sauce contains Sugar, please note that this is no longer a Sugar-Free dish!)
Salt and Pepper to Taste
Cook the Chicken (or other protein of your choice) until tender.  Debone and place the meat in a foil-lined baking pan.  Add all of the remaining ingredients to the baking pan, except Water and Barbecute Sauce.  Mix the Water with the Barbecue Sauce and pour over meat and other ingredients, and bake at 350 degrees F until the Sweet Potatoes are done.
Yield:  4 - 6 Servings.

Vegetarian Enchiladas
(Gluten, Dairy* & Sugar Free)
2 cans Black Beans, drained
1 package (12 oz.) Spinach, steamed
1/2 Sweet onion, chopped and carmelized
1 C Wild Rice Blend (Costco), cooked
1 large can Red Enchilada Sauce (or substitute Green)
Corn Tortillas
Grated Cheese (Mexican Blend, or Cheddar or Monterey Jack Cheese)
*Sour Cream (optional; or use non-dairy Sour Cream substitute)
Mix all of the above and put into corn tortillas and place in a glass baking dish.  Cover with the Enchilada Sauce, and top with grated Cheese.  Bake at 350 degrees for 35 minutes or until heated through.  Serve with *Sour Cream (optional; or use non-dairy Sour Cream substitute).