5 Gluten Free Lunch Recipes| Celiac Friendly + Budget Friendly 🍞🚫
Recipes in this Video
The Chicken Hummus Bowl is a delightful fusion of Middle Eastern flavors, combining protein-rich chicken with creamy hummus and fresh vegetables. This dish reflects the Mediterranean diet's emphasis on healthy fats, lean proteins, and vibrant produce. It's a popular choice for meal prep due to its versatility and ease of assembly, making it a favorite among health-conscious eaters across the globe.
Ingredients
- ●chicken breast
- ●hummus
- ●cucumber
- ●cherry tomatoes
- ●red onion
- ●bell pepper
- ●olive oil
- ●lemon juice
- ●garlic
- ●parsley
- ●salt
- ●black pepper
- ●pita bread
- ●feta cheese
- ●chickpeas
Instructions
- 1Marinate chicken breast in olive oil, lemon juice, minced garlic, salt, and black pepper for at least 30 minutes.
- 2Preheat grill to medium-high heat.
- 3Grill chicken for 6-7 minutes per side until fully cooked and internal temperature reaches 165°F.
- 4Remove chicken from grill and let rest for 5 minutes before slicing.
- 5Prepare the vegetables by dicing cucumber, halving cherry tomatoes, and slicing red onion and bell pepper.
- 6In a bowl, layer a generous scoop of hummus as the base.
- 7Arrange sliced chicken on top of the hummus.
- 8Add diced cucumber, cherry tomatoes, red onion, and bell pepper around the chicken.
- 9Sprinkle with crumbled feta cheese and chopped parsley for garnish.
- 10Serve with warm pita bread and a drizzle of olive oil.
Ingredient Alternatives
hummus
Healthier: Greek yogurt
Cheaper: mashed avocado
Greek yogurt reduces calories while maintaining creaminess
feta cheese
Healthier: cottage cheese
Cheaper: ricotta cheese
Cottage cheese is lower in fat and calories.
chicken breast
Healthier: tofu
Cheaper: canned chickpeas
Canned chickpeas provide protein at a lower cost.
Techniques
Equipment
Also Known As
Ingredients
- ●2 large russet potatoes
- ●1 lb steak (sirloin or ribeye)
- ●1 cup mushrooms (sliced)
- ●1 cup cheese curds
- ●2 cups beef gravy
- ●2 tbsp olive oil
- ●1 tsp garlic powder
- ●1 tsp onion powder
- ●Salt to taste
- ●Pepper to taste
Instructions
- 1Preheat the oven to 425°F (220°C).
- 2Wash and peel the russet potatoes, then cut them into fries.
- 3In a large bowl, toss the fries with olive oil, garlic powder, onion powder, salt, and pepper.
- 4Spread the fries in a single layer on a baking sheet and bake for 30-35 minutes, flipping halfway through, until golden and crispy.
- 5While the fries are baking, season the steak with salt and pepper.
- 6In a skillet over medium-high heat, sear the steak for about 4-5 minutes on each side for medium-rare, or until desired doneness.
- 7Remove the steak from the skillet and let it rest for a few minutes before slicing it thinly.
- 8In the same skillet, add the sliced mushrooms and sauté until they are browned and tender, about 5-7 minutes.
- 9Once the fries are done, remove them from the oven and place them on a serving platter.
- 10Top the fries with the sliced steak, sautéed mushrooms, and cheese curds.
- 11Pour hot beef gravy over the top and serve immediately.
Equipment
Originating from Chinese cuisine, stir fry is a quick cooking method that emphasizes fresh ingredients and vibrant flavors. Traditionally, it was a way to prepare meals quickly over high heat, making it ideal for busy households. Today, stir fry has become a global favorite, with countless variations incorporating local ingredients and flavors.
Ingredients
- ●chicken breast
- ●bell peppers
- ●broccoli
- ●carrots
- ●snap peas
- ●onion
- ●garlic
- ●ginger
- ●soy sauce
- ●sesame oil
- ●cornstarch
- ●water
- ●green onions
- ●sesame seeds
Instructions
- 1Slice chicken breast into thin strips.
- 2Chop bell peppers, broccoli, carrots, and onion into bite-sized pieces.
- 3Heat sesame oil in a large skillet over medium-high heat until shimmering.
- 4Add chicken strips to the skillet and cook until browned, about 5-7 minutes.
- 5Remove chicken from skillet and set aside.
- 6In the same skillet, add garlic and ginger; sauté until fragrant, about 30 seconds.
- 7Add chopped vegetables to the skillet and stir-fry until tender-crisp, about 3-5 minutes.
- 8Return chicken to the skillet with the vegetables.
- 9In a small bowl, mix soy sauce, cornstarch, and water until smooth.
- 10Pour the sauce over the chicken and vegetables; stir to coat evenly.
- 11Cook for an additional 2-3 minutes until the sauce thickens.
- 12Garnish with sliced green onions and sesame seeds before serving.
Originating from Japan, teriyaki is a cooking technique that involves grilling or broiling meats with a glaze made from soy sauce, mirin, and sugar. The teriyaki bowl is a popular dish that showcases this technique, often served over rice with a variety of vegetables. It's a comforting meal that has gained popularity worldwide, with many variations incorporating different proteins and vegetables to suit local tastes.
Ingredients
- ●rice
- ●chicken
- ●soy sauce
- ●mirin
- ●sugar
- ●ginger
- ●garlic
- ●green onions
- ●sesame seeds
- ●vegetable oil
- ●broccoli
- ●carrots
- ●bell pepper
- ●snap peas
Instructions
- 1Cook rice according to package instructions and set aside.
- 2Heat vegetable oil in a large skillet over medium-high heat.
- 3Add chicken to the skillet and cook until browned, about 5-7 minutes.
- 4In a bowl, mix soy sauce, mirin, sugar, ginger, and garlic to create the teriyaki sauce.
- 5Pour the teriyaki sauce over the chicken and simmer for 3-4 minutes until thickened.
- 6Add broccoli, carrots, bell pepper, and snap peas to the skillet.
- 7Stir-fry the vegetables for 3-5 minutes until tender-crisp.
- 8Serve the teriyaki chicken and vegetables over a bed of rice.
- 9Garnish with chopped green onions and sesame seeds.
Ingredient Alternatives
soy sauce
Healthier: low-sodium soy sauce
Cheaper: tamari
Low-sodium soy sauce reduces sodium intake while tamari is gluten-free.
mirin
Healthier: rice vinegar + sugar
Cheaper: white wine
Rice vinegar + sugar mimics mirin's sweetness at a lower cost.
chicken
Healthier: tofu
Cheaper: pork
Tofu is plant-based and lower in calories, while pork can be less expensive.
sesame seeds
Healthier: pumpkin seeds
Cheaper: sunflower seeds
Pumpkin seeds provide similar crunch and flavor, while sunflower seeds are often cheaper.
Techniques
Equipment
Also Known As
Ingredients
- ●4 bagels, halved
- ●1 cup pizza sauce
- ●2 cups shredded mozzarella cheese
- ●1/2 cup sliced pepperoni
- ●1/4 cup grated Parmesan cheese
- ●1 tsp dried oregano
- ●1/2 tsp garlic powder
- ●1/4 tsp red pepper flakes (optional)
Instructions
- 1Preheat your oven to 375°F (190°C).
- 2Place the halved bagels on a baking sheet, cut side up.
- 3Spread about 2 tablespoons of pizza sauce on each bagel half.
- 4Sprinkle shredded mozzarella cheese generously over the sauce on each bagel.
- 5Top with sliced pepperoni and a sprinkle of grated Parmesan cheese.
- 6Sprinkle dried oregano, garlic powder, and red pepper flakes (if using) over the toppings.
- 7Bake in the preheated oven for 10-12 minutes, or until the cheese is melted and bubbly.
- 8Remove from the oven and let cool for a few minutes before serving.
Equipment
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