Gluten-Free Diet: Quick and Easy Recipes
Committing to a gluten-free diet seems like hard work. After all, it means avoiding wheat, spelt, barley, rye, and a variety of other grain-based ingredients. But even if you don't have celiac disease or a gluten intolerance or sensitivity, a gluten-free diet certainly has its advantages. For one, cutting back on gluten means limiting your intake of starchy, refined carbohydrates, which can help promote weight loss and health.
You don't need to spend a fortune on the abundance of gluten-free foods at the grocery store. To help give you a taste (pun intended) of what it's like to follow a gluten-free diet, we collected two of our favorite gluten-free recipes. Try one for dinner tonight!
Gluten-Free Diet Recipe: Herbed Quinoa
This protein-packed, gluten-free grain (16 grams per quarter-cup serving!) needs thorough rinsing before cooking, but it's worth the extra few minutes. One-quarter of a cup of dry quinoa yields almost one delicious cup cooked, and it only has about 160 calories.
Prep Time: 8 minutes
Cook Time: 23 minutes
5 1/2 cups low-sodium chicken stock or broth
1/2 cup plus 6 tablespoons fresh lemon juice, divided
3 cup quinoa
6 tbsp extra-virgin olive oil
1 1/2 cup chopped fresh basil
1/2 cup chopped fresh parsley
2 tbsp chopped fresh thyme
4 tsp lemon zest
Kosher salt and freshly ground black pepper
1. In a medium saucepan, bring stock, 1/2 cup o f the lemon juice, and quinoa to a boil over medium-high. Reduce to a simmer, cover, and cook for 12 to 15 minutes or until liquid is absorbed.
2. Meanwhile, in a small bowl, mix together oil, remaining lemon juice, herbs, and lemon zest. Season with salt and pepper. Toss quinoa with dressing until coated.
Nutrition Score per serving (1 cup): 343 calories, 14 g fat, 2 g saturated fat, 44 g carbs, 11g protein, 5 g fiber, 60 mg calcium, 3 mg iron, 47 mg sodium