I taught a gluten-free class a year ago at a health food store I was doing some GFCF consulting and teaching for. Going through my files today, I found the info I passed out.
Below is the menu I passed out. It is mostly recipes adapted from allrecipes.com because I wanted to teach how to easily alter your own recipes and the steps for that. Any recipes with dairy have the dairy alternatives. This class was only focused on being gluten-free, not gluten and dairy free, but I don’t do dairy at our house, so I put dairy alternatives in because I couldn’t resist.
Oh, and the picture? Why that is a leaf blower, Magenta and Supergirl!
Shopping List (for six servings of each of the following recipes)
**in the shopping list are for the serving suggestion items. If you choose to do a different side dish, please alter that on your shopping list.
Day One: Chicken Jambalaya
Day Two: Garlic Lime Salmon
Day Three: Basic Black Bean Soup
Day Four: Spicy Honey Glazed Chicken
Day Five: Spinach Pasta Casserole
Day Six: Cube Steak Skillet Stew
Chicken Jambalaya II
adapted from allrecipes.com - servings: 6
1 tablespoon olive oil
3 onions, diced
3 green bell peppers, diced
1/2 cup water, divided
4 skinless, boneless chicken breast halves – cubed
2 (14.5 ounce) cans whole peeled tomatoes, chopped, juice reserved
garlic powder to taste
onion powder to taste
chili powder to taste
2 cups brown rice
Heat oil in a large skillet over medium heat. Saute onions and peppers for 5 minutes.
Pour in 1/4 cup of water and add chicken. Cook 15 minutes, or until chicken is cooked.
To the chicken add the tomatoes, with juice, remaining water, garlic powder, onion powder, chili powder, and rice. Simmer until rice is tender.
Mix well and serve
Serving suggestions: Steamed broccoli and summer squash.
Garlic Lime Salmon
from allrecipes.com–Provided by: Taste of Home’s Quick Cooking - Serving: 6
1/2 cup vegetable oil
1 medium onion, diced
2 tablespoons lime juice
1 teaspoon grated lime peel
1 garlic clove, minced
2 (1.5 pound) salmon fillets
lime slices (optional)
In a jar with a tight-fitting lid, combine the first five ingredients; shake well.
Broil salmon, skin side down, 4-6 in. from the heat for 20 minutes or until fish flakes easily with a fork, basting every 5 minutes with lime mixture. Garnish with lime slices if desired.
Serving suggestions: Quinoa and kale.
Black Bean Soup II
from allrecipes.com - Serving: 6
2 (15 ounce) cans black beans, rinsed and drained
1 onion, chopped
2 cloves garlic, chopped
1 green bell pepper, chopped
7 cups water
1 teaspoon olive oil
salt to taste
ground black pepper to taste
1/8 teaspoon ground cumin
In a Dutch Oven saute onion, garlic and green pepper in oil over medium heat till tender.
Add beans and water and season with salt, pepper and cumin to your desired taste. Mix well and simmer for 25 minutes.
Pour soup into blender and puree. Once soup is to your desired consistency return to Dutch Oven and return to medium-low heat.
Pour a few drops of olive oil in bowl for added flavor and dish up soup.
Serving suggestions: Baby carrots with orange or lemon and gluten-free garlic toast.
Chicken Breasts with Spicy Honey-Orange Glaze
from allrecipies.com - Serving: 6
1/4 cup honey
2 tbsps frozen orange juice concentrate
1 tsp grated orange zest
1 clove garlic, minced
1/2 tsp salt
1/8 tsp crushed red pepper flakes
6 boneless skinless chicken breast halves
1 tbsp margarine
1/2 tsp vegetable oil
Garnish: green onion, chopped
Garnish: fresh parsley, chopped
In small bowl, combine honey with juice concentrate, orange zest, garlic, salt and red pepper flakes.
Rinse chicken with cold water and pat dry. Season lightly with salt. In large non-stick skillet, heat margarine and oil over medium-high heat. Add chicken and cook about 4 minutes, until seared. Turn chicken; cook another 4 minutes until just cooked through.
Pour honey mixture over chicken and cook, turning chicken to coat as sauce begins to thicken, about 2 minutes. Serve chicken breasts with honey-orange glaze spooned over the top. Sprinkle with parsley and green onion.
Serving suggestions: Butternut squash and steamed broccoli.
Spinach Pasta Casserole
adapted from allrecipes.com - 6 servings
2 tablespoons olive oil
10 whole mushrooms, sliced
1 onion, chopped
1 jalapeño pepper, minced (optional)
16 ounces ricotta cheese (or tofu cream cheese)
1/3 cup Parmesan cheese (or vegan gluten-free equivalent)
1/4 cup nonfat milk (or non-dairy option)
1 (10 oz.) pkg. frozen spinach thawed and drained
3/4 teaspoon ground nutmeg
3 egg whites
2 cups cooked gluten-free macaroni
1/2 cup Monterey Jack cheese (or vegan gluten-free mozzerella)
Heat olive oil in pan. Add mushrooms, onions and jalapeño and sauté over medium heat 3-5 minutes.
Mix ricotta and Parmesan cheese, milk, spinach, sautéed vegetables, nutmeg and egg in a bowl.
Spoon half the macaroni into a 2-quart casserole coated with nonstick cooking spray (nonfat). Top with half the spinach mixture. Repeat layers; sprinkle with Monterey Jack cheese.
Serving suggestions: Fresh spinach salad with mangos.