Gluten-Free Recipes: Grill with Gusto - dummies

Gluten-Free Recipes: Grill with Gusto

By Nancy McEachern

Grilling is an easy way to create a healthy, gluten-free meal with very little effort. Believe it or not, you don’t even need a traditional grill. A simple grill pan on a stove burner or an electric grill/panini maker works just as well as a massive outdoor gas-powered version. Or stick with the old charcoal and lighter fluid style portable grill. The choice is yours.

Chicken Sausage and Peppers

Prep time: 5 minutes

Cook time: 15 minutes

Yield: 2 servings

1 medium green bell pepper, cut into 1-inch chunks

1 cup pineapple chunks

2 links (8 ounces) gluten-free chicken sausage

1/2 cup gluten-free teriyaki sauce

  1. Heat your grill to medium heat. While the grill is heating, put the bell pepper and pineapple on a skewer or sheet of foil.

  2. Put the sausages, fruit, and vegetables on the grate of the hot grill. Turn the sausages frequently.

    If you bought precooked sausage, just cook long enough to brown your sausages and soften the vegetables, about 7 to 10 minutes. If you bought raw sausage, cook it until it’s no longer pink, about 15 minutes.

  3. When the meat is thoroughly cooked, lower the heat, brush the sauce onto the meat and veggies, and cook for another couple of minutes.

Per serving: Calories 248 (From Fat 40); Fat 4g (Saturated 1g); Cholesterol 93mg; Sodium 3,442mg; Carbohydrate 25g (Dietary Fiber 2g); Protein 26g.

Sizzling Steak Kabobs

Prep time: 5 minutes

Cook time: 15 minutes

Yield: 2 servings

8 ounces sirloin steak, cut into chunks

Salt to taste

Black pepper to taste

1 medium green bell pepper, cut into 1-1/2-inch chunks

1 small onion, cut into 1-1/2-inch chunks

6 cherry tomatoes

6 button mushrooms

  1. Heat your grill to medium heat.

  2. Season the steak with salt and pepper. If you have skewers, alternate the meat with the bell pepper, onion, tomatoes, and mushrooms. If not, put the veggies on a sheet of foil.

  3. Place the steak and veggies on the hot grill. Turn frequently, cooking about 10 to 15 minutes, depending on the heat of the grill and how well-done you like your food.

Per serving: Calories 166 (From Fat 49); Fat 6g (Saturated 2g); Cholesterol 64mg; Sodium 199mg; Carbohydrate 5g (Dietary Fiber 1g); Protein 23g.

If you aren’t in a rush, you can increase the flavor by marinating the raw meat in a gluten-free Italian dressing or meat marinade. Put the sauce, meat, and veggies in a plastic bag, and let everything marinate for 30 minutes to 12 hours in the refrigerator. Turn the bag a couple of times during marinating to evenly coat the meat and vegetables. When you grill, lower the heat slightly to avoid burning the sauce.


Sweet and Spicy Grilled Chicken

Prep time: 5 minutes

Cook time: 20 minutes

Yield: 2 servings

6-ounce boneless, skinless chicken breast, cut in half

1 tablespoon brown sugar

1/2 teaspoon chili powder

1/2 teaspoon garlic salt

1/2 teaspoon paprika

  1. Heat your grill to medium-low heat.

  2. Rinse the chicken in cool water and pat it dry with a paper towel.

  3. Combine the brown sugar, chili powder, garlic salt, and paprika in a small bowl. Rub the spice mix onto the chicken breast halves.

  4. Put the chicken on the grill and cook it for 8 to 10 minutes per side, until the chicken is no longer pink in the middle and the outside is brown but not burnt. Cut a little slit to check doneness if needed.

Per serving: Calories 120 (From Fat 19); Fat 2g (Saturated 1g); Cholesterol 47mg; Sodium 290mg; Carbohydrate 7g (Dietary Fiber 0g); Protein 17g.

To cut down on cooking time, use chicken tenders or pound the chicken breast thinner by placing it in a plastic bag and hitting it with a meat mallet or a heavy object, like a small frying pan or a rolling pin. Then add your spice rub and grill in about half the time!