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Gluten-Free Recipes: Stir-Fries

Stir-fry is a simple dish of vegetables and usually meat that’s quickly cooked over high heat. Ingredients consist of a variety of vegetables, some protein, and a good gluten-free sauce. You need only simple tools like a large skillet or wok and a spatula.

And it doesn’t really require constant stirring as the name would imply — it just takes a turn of the ingredients in the pan a few times until all sides are cooked.

Inspiration can come from any type of cuisine, but check for gluten-free options from Kikkoman and La Choy. All of San-J’s sauces are gluten-free, including Asian-inspired sauces like teriyaki sauce, soy sauce, and peanut sauce. Salad dressings and marinades can also make great stir-fry sauces.

Chicken Teriyaki Stir-Fry

Prep time: 3 minutes

Cook time: Less than 7 minutes

Yield: 2 servings

1 teaspoon vegetable oil

6 to 8 ounces boneless, skinless chicken breast, cut into 1/2-inch strips

1 small green bell pepper, cut into strips

1 small red bell pepper, cut into strips

1/2 cup pineapple chunks, drained

1/2 cup gluten-free teriyaki sauce

  1. In a large skillet, add the oil. Heat on medium-high until anything placed in the pan sizzles.

  2. Add the chicken to the skillet in one layer and let it sear for about 1 minute. Turn up the heat slightly if you don’t hear sizzling.

  3. Stir the chicken and add the green and red bell peppers. Let the mixture cook for 1 to 2 minutes more.

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  4. Stir again and add the pineapple chunks and teriyaki sauce. Cook about another minute, until the sauce is warm, the chicken is no longer pink, and the vegetables are still crisp.

Per serving: Calories 230 (From Fat 41); Fat 5g (Saturated 1g); Cholesterol 47mg; Sodium 2,802mg; Carbohydrate 26g (Dietary Fiber 2g); Protein 22g.

Peanut Chicken Stir-Fry

Prep time: 3 minutes

Cook time: Less than 7 minutes

Yield: 2 servings

1 teaspoon vegetable or peanut oil

1/2 teaspoon (about 1 clove) chopped or minced garlic

6 to 8 ounces boneless, skinless chicken breast, cut into 1/2-inch strips

1 small green bell pepper, cut into strips

1 small red bell pepper, cut into strips

1/4 cup sliced mushrooms

1/4 cup chicken broth

1/4 to 1/2 cup gluten-free peanut sauce

1/2 cup peanuts, halved or chopped

  1. In a large skillet, add the oil. Heat on medium-high until anything placed in the pan sizzles.

  2. Add the garlic and chicken to the skillet in one layer and let the chicken sear for about 1 minute. Turn up the heat slightly if you don’t hear sizzling.

  3. Stir the chicken and add the green bell pepper, red bell pepper, and mushrooms. Let them cook for 1 to 2 minutes more.

  4. Stir again and add the chicken broth, peanut sauce, and peanuts. Cook about another minute, until the sauce is warm, the chicken is no longer pink, and the vegetables are still crisp.

Per serving: Calories 443 (From Fat 276); Fat 31g (Saturated 5g); Cholesterol 48mg; Sodium 396mg; Carbohydrate 16g (Dietary Fiber 6g); Protein 32g.

Broccoli Beef Stir-Fry

Prep time: 3 minutes

Cook time: 10 minutes

Yield: 2 servings

1 teaspoon vegetable or sesame oil

1/2 teaspoon (about 1 clove) chopped or minced garlic

1/4 cup chopped onion

12-ounce flank steak, cut into 1/2-inch strips

1 cup broccoli florets

2 tablespoons gluten-free soy sauce

1 tablespoon sesame seeds

  1. In a large skillet, add the oil. Heat on medium-high until anything placed in the pan sizzles.

  2. Add the garlic, onion, and steak in one layer in the bottom of the pan and let the meat sear for about 1 minute. Turn up the heat slightly if you don’t hear sizzling.

    image1.jpg
  3. Stir the steak and add the broccoli. Let the mixture cook for about 4 minutes more.

  4. Stir again and add the soy sauce and sesame seeds. Stir the mixture continually about another minute until the sauce is warm, the meat is no longer pink, and the broccoli is still crisp.

Per serving: Calories 328 (From Fat 156); Fat 17g (Saturated 6g); Cholesterol 81mg; Sodium 1,033mg; Carbohydrate 4g (Dietary Fiber 1g); Protein 38g.

Philly Cheesesteak Stir-Fry

Prep time: 3 minutes

Cook time: Less than 7 minutes

Yield: 2 servings

1 teaspoon vegetable oil

6 ounces flank steak or beef tenderloin, cut into 1/2-inch strips

Garlic salt to taste

Black pepper to taste

1 small onion, cut into strips

1 small green bell pepper, cut into strips

1/2 cup sliced mushrooms

4 slices provolone cheese

  1. In a large skillet, add the oil. Heat on medium-high until anything placed in the pan sizzles.

  2. Add the steak to the pan in one layer and sprinkle the steak with garlic salt and pepper. Let the steak sear for 1 to 2 minutes. Turn up the heat slightly if you don’t hear sizzling.

  3. Stir the steak and add the onion, bell pepper, and mushrooms. Let the mixture cook for another 3 to 4 minutes, or until the meat is cooked thoroughly and no longer pink.

  4. Top with cheese when serving.

Per serving: Calories 366 (From Fat 214); Fat 24g (Saturated 13g); Cholesterol 80mg; Sodium 609mg; Carbohydrate 6g (Dietary Fiber 1g); Protein 32g.

This recipe makes a great meal with rice, a hearty salad with lettuce, or a delicious sandwich on a gluten-free hot dog or sandwich bun.

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