Easy gluten-free meal

Most people new to a gluten-free diet are left wondering how to prepare meals that the whole family can enjoy without breaking the budget.

by Heather Demeritte — 

Gluten-free cooking does not have to be boring or expensive. Most people new to a gluten-free diet are left wondering how to prepare meals that the whole family can enjoy without breaking the budget. Most ingredients friendly to the gluten-free diet are already in the pantry, such as rice, corn tortillas and vegetables. With a visit to the farmers’ market, you are all set to create a festive and nutritious meal.

In no time, you can prepare a Tex-Mex, one-skillet meal. Bell peppers and summer squash are delicious additions. And make sure to stock up on affordable yellow or white corn tortillas and brown rice. (Most corn tortillas and brown rice are gluten-free, but to make sure, call or visit the Web site of the manufacturer.) Round out this dish with steamed rice and a small salad.

Gluten-free Chicken Fajitas

Original recipe by Heather Demeritte

• 1 tablespoon oil
• 1 small green bell pepper, sliced
• 1 small red bell pepper, sliced
• 1 small red onion, quartered and sliced
• 1 summer squash, sliced in thin strips
• 1 pound chicken breast strips
• 2 garlic cloves, minced
• 2 tablespoons lime juice
• Salt and pepper, to taste
• 8 round gluten-free yellow or white corn tortillas
• Desired toppings, salsa, sour cream and shredded cheese
• 2 cups cooked rice

Directions:

Prepare the rice. Heat oil in a large skillet over medium-high. Sauté bell peppers, onion and summer squash until slightly tender, about 2 minutes. Add the chicken, garlic and lime juice. Continue stirring until chicken is cooked and vegetables are tender, about 5 minutes. Season with salt and pepper. When ready to serve, place the tortillas on a microwaveable- safe plate, cover with a damp towel and microwave them for 30 seconds. Serve chicken and vegetables immediately in warmed tortillas. Use desired toppings. Serves 4, two tacos each, 1/2 cup cooked rice. Active time: 20 minutes; total time: 30 minutes.

Heather Demeritte is a fitness instructor and dance teacher who is certified by the American Council of Exercise with a degree in early childhood development. She is the author of Gluten-Free and Dairy-Free for the Frugal and Lazy Cook. [email protected] or 480-310-5854.

Reprinted from AzNetNews, Volume 30, Number 1, Feb/Mar 2011.