What’s For Dinner?
After a long day, you come home and peer into the fridge - wondering what in the world are you going to eat for dinner? If you are like most people, you often decide at the last minute. And if you are on a gluten-free diet, it can add a further challenge because many convenience foods are made with gluten-containing ingredients. So what can you do to make dinner time less frantic?
Plan ahead. Make a menu and prepare a grocery list. Even if it is just general ideas and a rough list, start somewhere.
Stock your pantry and fridge with plenty of simple and nutritious items such as fresh or frozen vegetables, canned legumes, gluten-free soups and broths, spaghetti sauce, gluten-free pasta, quinoa, instant brown rice, shredded cheese, parmesan cheese, frozen corn tortillas, frozen gluten-free breads and pizza crusts, as well as fresh, canned or frozen fruits. Many of these items can be used in a variety of ways to prepare quick and healthy meals.
Cook chili, soups, stews, other casseroles, rice and wild rice in larger batches and freeze in smaller portions so you have something ready to reheat on those time-crunched days.
Make extra chicken, burgers, pork chops, meatloaf, stir fries, rice, potatoes and pasta so you can have what I call in my house “planned over’s”. They may be leftovers to some, but I purposely cook larger portions so I can take a day off in the kitchen!
Buy prewashed lettuce or spinach, baby carrots, cherry tomatoes, zucchini, and peppers to make a quick salad. Toss in a can of rinsed and drained chickpeas, black beans or kidney beans for extra protein and fiber.
Check out Glutenfreeda's weekly menu ideas.
Here’s a quick recipe for those busy days.
Makes 4 servings.
- 3/4 pound flank steak
- 2 teaspoons ground cumin
- 2 teaspoons chili powder
- 1/2 teaspoon salt
- 1/8 teaspoon garlic powder
- 1/8 teaspoon black pepper
- 1/8 teaspoon ground red pepper
- 4 gf corn tortillas
- 1 teaspoon vegetable oil
- 2 cups onion, sliced
- 1/3 cup green pepper, cut into 1/4 inch strips
- 1/3 cup red bell pepper, cut into 1/4 inch strips
- 1/3 cup yellow bell pepper, cut into 1/4 inch strips
- 1 Tablespoon lime juice
- 1/4 cup gf sour cream, optional
- Pico de Gallo
- Cilantro sprigs
Cut steak diagonally across the grain into thin slices. In a small bowl, combine cumin, chili powder, salt, garlic powder, black pepper and ground red pepper. Place seasonings and beef in a zip lock bag and seal. Shake to coat.
Steam corn tortillas.
Heat oil in a large skillet over medium high heat. Add steak slices, onion, and bell peppers. Sauté for about 5 minutes or until the steak is done. Remove skillet from heat and stir in lime juice. Divide steak and bell peppers among steamed tortillas and roll. Garnish with Pico de Gallo, gf sour cream and cilantro sprigs. Serve immediately.
Article by Shelley Case, RD
Shelley Case, RD is a consulting dietitian, speaker and author of the national best seller Gluten-Free Diet: A Comprehensive Resource Guide. See www.glutenfreediet.ca