10 Gluten Free Lunch Recipe Ideas

Contents:

• Medical Video: Top 10 Gluten Free Dishes
  

Medical Video: Top 10 Gluten Free Dishes

If you have celiac disease or other conditions due to gluten sensitivity, you might think the days of your delicious meal have ended. Gluten, a protein found in wheat, barley, and rye, also appears in all kinds of dishes.

Here are 10 fun gluten-free lunch lunch recipe ideas to prove that good food doesn't always have to be greasy and full of fat.

Creative gluten-free lunch recipes

1. Potato salad with quail eggs

Preparation time: 10 minutes

Cooking time: 20 minutes

Portion: 1 person

What you need:

• 4 quail eggs
• 100 grams of green beans
• 100 grams of potatoes, split in half or split four if it's too big
• 1 bilis fish, finely chopped
• 1 tbsp of chopped parsley
• 1 tablespoon chopped chopped leaves
• 1/2 lemon, squeeze the juice

How to make:

1. Heat water in a medium size pan. Add quail eggs, and boil for 2 minutes. Remove and drain the eggs, then put them in a container of cold water. Put the beans in the pan, boil for 4 minutes until tender. Lift, drain, put in a container of cold water.
2. Boil the potatoes for 10-15 minutes until tender. Lift and drain, let it cool. While waiting for cold potatoes, peel the quail egg and split it in half. In a separate clean container, mix potatoes, beans, chopped bilis fish, and lemon juice together. Stir well. Add pieces of quail eggs on top. Serve it.

2. Quinoa with almonds & feta cheese

Preparation time: 10 minutes

Cooking time: 15 minutes

Portion: 2 people

What you need:

• 1 tablespoon of olive oil
• 1 tsp coriander powder
• 1/2 tsp turmeric powder
• 150 grams of quinoa, rinse and drain
• 25 grams of minced roasted almonds
• 50 grams of feta cheese, cut into small pieces
• A handful of parsley, roughly chopped
• 1/2 lemon, squeeze the juice

How to make:

1. Heat oil in the pan. Add spices (coriander, turmeric), saute for 1 minute until fragrant. Add quinoa, stir-fry until you hear a small "explosion". Pour 600 ml of boiling water, and leave for 10-15 minutes until the water evaporates and quinoa shows a white circle around it. Let it cool slightly, mix the remaining ingredients and mix well. Serve warm or cold.

3. Kwetiaw with dried tomatoes, parmesan cheese & basil

Preparation time: 10 minutes

Cooking time: 5 minutes

Portion: 2 people

What you need:

• 125 grams of wet quintees (if using dry kwetiaw, cook according to the packing instructions; drain)
• 40 grams of dried tomatoes and 2 tablespoons of tomato oil
• 3 garlic cloves
• 15 grams of parmesan cheese, finely chopped or grated
• Full handful of basil leaves, torn

How to make:

Set aside the kwetiaw in a separate container. Heat oil, saute dried tomatoes and garlic for 3 minutes. Add the kwetiaw and half a serving of cheese, also half the basil leaves, seasoning (salt pepper), serve on a plate. Sprinkle the remaining parmesan cheese and basil leaves on top.

4. Vietnamese-style shrimp salad

Preparation time: 20 minutes

Cooking time: 20 minutes

Portion: 2 people

What you need:

Salad dressing:

• 1 small clove of garlic, finely chopped
• 1 small chili, remove seeds and finely chopped
• 1 tablespoon of caster sugar
• 2 lime juice, squeeze the juice

Salad:

• 250 grams of wet vermicelli (if using dried vermicelli, cook it according to the packing instructions; drain)
• 150 grams of black shrimp boiled, split in two lengthwise
• 1/2 cucumber, peeled, remove seeds, cut matches
• 1 carrot, cut matches or grated
• 6 chives, sliced
• A handful of cilantro and / or mint leaves
• 1 tbsp roasted peanuts, roughly chopped

How to make:

1. For salad dressings, garlic, chili, and sugar. Add lime juice and 3 tablespoons of water, mix well. Set it aside.
2. Share rice noodles in two serving bowls
3. Mix shrimp and vegetables together, into two serving bowls.
4. Sprinkle roasted peanuts and spices on top, then pour the salad dressing. Serve it.

5. Potato, salmon and broccoli omelet

Preparation time: 5 minutes

Cooking time: 25 minutes

Portion: 2 people

What you need:

• 250 grams of potatoes
• 1 medium size broccoli, cut the florets
• 2 skinless salmon fillets
• 1 tablespoon of olive oil
• Half a handful of mint leaves, chopped roughly
• 4 eggs, shake

How to make:

1. Boil potatoes in a large pan for 10-12 minutes, add broccoli buds in the last 4 minutes until all the ingredients are tender. Lift and drain. Meanwhile, put the salmon fillets in a baking sheet, splash a little water, and wrap with cling film. Microwave in high temperature for 2 1/2 minutes until half done.
2. Heat the grill. Heat oil in a frying pan. Cut large potatoes, then cook over high heat until the edges turn golden. Large amounts of shredded salmon, and mix into a mixture of broccoli and potatoes. Add the mint leaves and spices (pepper salt) to the egg beaters, then pour them into the pan. Let it cook for 6 minutes in low heat until the edges of the omelette are cooked. Put it in the oven to ripen it thoroughly, until it's golden brown. Serve warm with green sald beside it.

6. Soy Sauce Salmon

Preparation time: 20 minutes

Length of cooking: 40 minutes

Portion: 2 people

What you need:

• 1 leek, chopped
• 2 tablespoons of soy sauce sodium-reduced / gluten-free
• 1 tablespoon of rice vinegar
• 1 tablespoon honey
• 1 teaspoon of fresh ginger, chopped
• 250 grams of skinless salmon fillet; cut 2
• 1 tsp roasted sesame seeds

How to make:

1. Mix minced chives, soy sauce, rice vinegar and ginger in a container, shake until honey dissolves.
2. Put salmon in plastic zip bag. Pour 3 tablespoons of honey-soy sauce, put it in the refrigerator; let the spices soak for 15 minutes. Set aside the remaining sauce.
3. Heat the grill. Cover the grill pan with aluminum foil and coat it with cooking spray.
4. Remove the salmon from the plastic, discard the remaining marinade sauce, place it on a baking sheet. Bake salmon 6-10 minutes until fully cooked. Apply with the remaining sauce and sprinkle roasted sesame. Serve it.

7. Chicken satay yogurt

Preparation time: 15 minutes

Cooking time: 5 minutes

Serves: 12 skewers and 2½ tbsp dipped sauce

What you need:

Dip sauce:

• 6 tablespoons of honey mustard
• 160 ml of sour cream reduced fat

Soaking sauce:

• 240 ml low-fat yogurt
• 1 tsp paprika powder
• 1 teaspoon of onion powder
• 1 tsp garlic powder
• 1 / 2-1 tsp chili powder
• 1/4 teaspoon of ground cayenne pepper
• 1/2 tsp salt
• 700 grams of lean fillet chicken breast
• 12 skewers

How to make:

1. For satay dipping sauce, mix honey mustard and sour cream in a small container. Cover tightly and put in the refrigerator until needed. This sauce can be made up to 2 days early.
2. In a container, mix all ingredients for chicken marinade sauce, mix well; set aside.
3. Cut the chicken breast fillet into 4 thin, long strips. You should get 12 chicken strips. Put all chicken strips in a casting bag zip bag, pour the marinade into it; plastic tight cap. Alternate the chicken soaking plastic so that the sauce spreads evenly to all parts of the chicken. Put it in the refrigerator for at least 4 hours or overnight.
4. When you are ready to cook, remove the chicken from the plastic and drain the chicken from the excess remaining marinade sauce. Clean hands, skewers every chicken strip. Continue to make satay until all the chicken is used up.
5. Heat the grill until it's hot. Cook chicken for 2 1/2 minutes for each side. Make sure the chicken is thoroughly cooked.
6. Arrange chicken satay on a plate, or you can remove it from a skewer, and serve warm with dipping sauce.

8. Chicken quinoa burrito bowl

Preparation time: 15 minutes

Cooking time: 15 minutes

Portion: 2 people

What you need:

• 350 grams of cooked quinoa
• 2 small size chicken breast fillets
• 4 tsp of taco seasoning
• 1 tablespoon of olive oil
• 15 ounces of pipile sweet corn
• 1 red paprika; remove seeds, slice lengthwise
• 1 red onion; peel, slice half the side and chop the remaining dice
• 2 tablespoons finely chopped cilantro
• 1 tablespoon of lime juice
• 100 grams of guacamole (mashed avocado, lime juice, tomato salsa and onion)

How to make:

Chicken

1. Apply 2 tablespoons of taco seasoning to each side of the chicken fillet
2. Heat oil in medium heat. Add chicken fillets and cook for 5 minutes for each side, turning only once, until the chicken is fully cooked. Angkan, drain. Let stand for 5 minutes. Then, cut into cubes.

Stir fried vegetables

1. Return the same pan on the fire, add the oil. Heat in medium heat, add red peppers and sliced ​​onions. Saute 4-5 minutes until the vegetables are soft. Lift and set aside.

Sweet corn salsa

1. To make corn salsa, mix sweet pipile corn and chopped onions. Stir well.

Burrito bowl:

1. Divide the quinoa in two servings into two separate bowls. Flatten to cover the bottom of the bowl.
2. For chicken, sauteed vegetables, guacamole, and corn salsa for two servings. Arrange all complementary dishes on top of quinoa. Serve immediately with lime slices.

9. Gluten free fried rice

Preparation time: 10 minutes

Cooking time: 3 minutes

Portion: 2 people

What you need:

• 2 servings of white rice
• 150 grams of frozen vegetables; boil, drain
• 2 large eggs
• 2 tablespoons of soy sauce gluten-free / reduced-sodium
• 1 tsp sesame oil
• 1 tsp garlic powder
• A pinch of salt
• 1 stem of leek
• Sesame seeds for decoration (optional)

How to make:

1. Place the rice in a bowl. Make sure the bowl is large enough so that you can arrange the vegetables on top of the rice. Sprinkle half a portion of the vegetables over the rice, or just enough to fill the bowl. Cover the bowl with cling film. Make a hole through the plastic as a vent.
2. Heat the microwave at high temperature and set it for 1 minute. You will want to cook rice at high temperatures, but not the highest.
3. While waiting for the rice to cook, beat 1 egg, 1 tablespoon of soy sauce, 1/2 tsp of sesame oil, 1/2 tsp of garlic powder, 1/4 tsp of spices all-spice, and salt. Remove the bowl from the microwave and pour the egg beaters. Stir the rice with a spoon or fork several times. Cover the bowl with the cling wrap again. Put the rice back in the microwave at high temperature for 1-1.30 minutes. Leave the rice for a few minutes.
4. Stir the rice several times. The egg may settle at the bottom of the bowl, so you want to "release" it. This is an important step, so don't miss it. Serve it.
5. repeat steps 1-4 for the second portion.

10. Balinese curry

Preparation time: 30 minutes

Length of cooking: 30 minutes

Portion: 6 people

What you need:

• 4 cm ginger, peeled
• 3 garlic cloves, peeled
• 1 bunch of leeks, cut the base
• 2 fresh red chillies, remove the two split seeds lengthwise
• 40 grams of cashew nuts
• 4 orange leaves
• 1 tsp turmeric powder
• 2 tsp fish sauce
• 300 grams of oyster mushrooms
• 1 ripe mango
• 3 200 grams of chicken breast
• Olive oil
• 500 grams of green beans, cut in half
• 2 lime
• 400 ml of coconut milk
• 450 grams of rice
• 2 lemongrass sticks

How to make:

1. Burn ginger, garlic, spring onions, cashews and 1 chili in medium heat until soft. Go back and forth to ripen it. Add all the ingredients to the blender, add the orange leaves, turmeric, fish sauce, salt, and 1 tsp black pepper. Blend until it becomes pasta.
2. Heat a skillet in medium heat and roast the oyster mushrooms (without oil) for 5 minutes until golden golden, set aside. Sliced ​​mango and chicken breast 1 cm thick. Add the seasoning paste to the skillet and 1 tablespoon of oil. Saute the spices until fragrant, add chicken and mango, stir-fry for 5 minutes. Add beans and mushrooms to the pan, add juice from 1 lemon and coconut milk. Pour a little water. Bring to a boil, and lower heat for 10 minutes or until the coconut milk thickens. Stir occasionally. Taste and season according to taste.
3. While waiting for the chicken to cook, cook the rice in a saucepan filled with boiling salt water. Geprek lemongrass leaves, and remove the hard outer layer. Thinly slice the remaining red chili together with lemongrass. Drain the rice and serve it on a plate with chicken curry, sprinkle with lemon grass and chili leaves.

READ ALSO:

• 11 Best Sources of Protein from Vegetable Foods
• 5 Nutritious Foods Good for Brain Health
• 8 "Healthy" Foods That Should Be Avoided