10 gluten free lunch recipe ideas & bull; hello healthy

If you have celiac disease or other conditions due to gluten sensitivity, you may think your good eating days are over. Gluten, a protein found in wheat, barley, and rye, also appears in all kinds of dishes.

Here are 10 fun gluten-free lunch recipe ideas to prove that a good meal doesn't have to be greasy and full of fat.

Gluten-free lunch recipe creation

1. Potato salad with quail eggs

Prep time: 10 minutes

Cooking time: 20 minutes

Servings: 1 person

What you need:

• 4 quail eggs
• 100 grams of green beans
• 100 grams of potatoes, halved or quartered if too large
• 1 fish, finely chopped
• 1 tablespoon chopped parsley
• 1 tablespoon chopped chives
• 1/2 lemon, squeeze the juice

How to make:

1. Heat water in a medium saucepan. Enter the quail eggs, and boil for 2 minutes. Remove and drain the eggs, then put them in a container filled with cold water. Put the chickpeas in a saucepan, simmer for 4 minutes until tender. Remove, drain, put in a container filled with cold water.
2. Boil the potatoes for 10-15 minutes until tender. Remove and drain, let cool. While waiting for the potatoes to cool, peel the quail eggs and halve them. In a separate clean container, combine the potatoes, green beans, chopped blackfish and lemon juice together. Stir well. Add quail egg pieces on top. Serve.

2. Quinoa with almonds & feta cheese

Prep time: 10 minutes

Cooking time: 15 minutes

Servings: 2 people

What you need:

• 1 tbsp olive oil
• 1 teaspoon coriander powder
• 1/2 teaspoon turmeric powder
• 150 grams of quinoa, rinse and drain
• 25 grams of chopped toasted almonds
• 50 grams of feta cheese, torn into small pieces
• A handful of parsley, roughly chopped
• 1/2 lemon, squeeze the juice

How to make:

1. Heat oil in a skillet. Add spices (coriander, turmeric), saute for 1 minute until fragrant. Add quinoa, saute until you hear a small "boom" sound. Pour 600 ml of boiling water, and leave it for 10-15 minutes until the water evaporates and the quinoa shows a white circle around it. Let it cool a little, mix the rest of the ingredients and mix well. Serve warm or cold.

3. Kwetiaw with dried tomatoes, parmesan cheese & basil

Prep time: 10 minutes

Cooking time: 5 minutes

Servings: 2 people

What you need:

• 125 grams of wet kwetiaw (if using dry kwetiaw, cook according to package instructions; drain)
• 40 grams of dried tomatoes and 2 tablespoons of tomato oil
• 3 cloves of garlic
• 15 grams of Parmesan cheese, finely chopped or grated
• A handful of basil leaves, torn

How to make:

Set aside the kwetiaw in a separate container. Heat the oil, saute the dried tomatoes and garlic for 3 minutes. Enter the kwetiaw and half a portion of cheese, also half a portion of basil, season (salt pepper), serve on a plate. Sprinkle the remaining parmesan cheese and basil leaves on top.

4. Vietnamese Shrimp Salad

Prep time: 20 minutes

Cooking time: 20 minutes

Servings: 2 people

What you need:

Salad dressing:

• 1 small clove of garlic, finely chopped
• 1 small chili, seeded and finely chopped
• 1 tablespoon caster sugar
• 2 limes, squeeze the juice

Salad:

• 250 grams of wet vermicelli (if using dry vermicelli, cook according to package instructions; drain)
• 150 grams of boiled tiger prawns, halved lengthwise
• 1/2 cucumber, peeled, discarded, cut into matches
• 1 carrot, cut into matches or grated
• 6 spring onions, sliced
• Handful of cilantro and / or mint
• 1 tbsp roasted peanuts, roughly chopped

How to make:

1. For salad dressings, grind garlic, chilies and sugar. Add lime juice and 3 tablespoons of water, mix well. Set aside.
2. Divide the vermicelli in two serving bowls
3. Mix the prawns and vegetables together, divide into two serving bowls.
4. Sprinkle roasted peanuts and spices on top, then pour over the salad dressing. Serve.

5. Potato, salmon, and broccoli omelet

Preparation time: 5 minutes

Cooking time: 25 minutes

Servings: 2 people

What you need:

• 250 grams of potatoes
• 1 medium broccoli, cut the florets
• 2 skinless salmon fillets
• 1 tbsp olive oil
• Half a handful of mint leaves, roughly chopped
• 4 eggs, beaten

How to make:

1. Boil the potatoes in a large saucepan for 10-12 minutes, add the broccoli florets for the last 4 minutes until all ingredients are tender. Remove and drain. Meanwhile, place the salmon fillets in a baking sheet, splash a little water, and wrap in cling film. Microwave on high for 2 1/2 minutes until half cooked.
2. Preheat the grill. Heat the oil in a frying pan. Cut the potatoes into large chunks, then cook over high heat until the edges turn golden. Shred the salmon in large chunks, and mix it into the broccoli and potato mixture. Put the mint leaves and spices (pepper salt) into the egg beaten, then pour into the pan. Let it cook for 6 minutes on low heat until the edges of the omelette are cooked through. Place in the oven to cook thoroughly, until golden brown. Serve warm with green sald on the side.

6. Salmon honey soy sauce

Prep time: 20 minutes

Cooking time: 40 minutes

Servings: 2 people

What you need:

• 1 spring onion, chopped
• 2 tablespoons soy sauce sodium-reduced / gluten-free
• 1 tbsp rice vinegar
• 1 tablespoon honey
• 1 teaspoon fresh ginger, chopped
• 250 grams of skinless salmon fillet; cut 2
• 1 tsp roasted sesame seeds

How to make:

1. Combine chopped chives, soy sauce, rice vinegar and ginger in a container, whisking until the honey dissolves.
2. Place the salmon in plastic zip bag. Pour 3 tablespoons of soy sauce-honey, put in the refrigerator; let the spices infuse for 15 minutes. Set aside the remaining sauce.
3. Preheat the grill. Line a baking sheet with aluminum foil and coat it with cooking spray.
4. Remove the salmon from the plastic, remove the remaining marinade sauce, put it on a baking sheet. Bake the salmon for 6-10 minutes until fully cooked. Spread with the remaining sauce and sprinkle with roasted sesame seeds. Serve.

7. Yogurt chicken satay

Preparation time: 15 minutes

Cooking time: 5 minutes

Servings: 12 skewers and 2 ½ tablespoons of dipping sauce

What you need:

Dip Sauce:

• 6 tablespoons honey mustard
• 160 ml sour cream reduced fat

Soaking Sauce:

• 240 ml low-fat yogurt
• 1 teaspoon paprika
• 1 tsp powdered onion
• 1 teaspoon garlic powder
• 1/2 to 1 teaspoon chili powder
• 1/4 teaspoon ground cayenne pepper
• 1/2 teaspoon salt
• 700 grams of lean fillet chicken breast
• 12 skewers

How to make:

1. For the satay dip, combine honey mustard and sour cream in a small container. Cover tightly and place in the refrigerator until needed. This sauce can be made up to 2 days in advance.
2. In a container, mix all the ingredients for the chicken marinade sauce, mix well; set aside.
3. Cut the chicken breast fillet into 4 long, thin strips. You should end up with 12 chicken strips. Put all the chicken strips in a plasting bag zip bag, pour the marinade into it; close the plastic tightly. Turn the plastic so that the sauce is evenly distributed throughout the chicken. Refrigerate it for at least 4 hours or overnight.
4. When you are ready to cook it, remove the chicken from the plastic and drain the chicken from any excess marinade. With clean hands, skewer each strip of chicken. Keep making the satay until all the chicken is gone.
5. Heat the grill to medium heat. Cook the chicken for 2 1/2 minutes on each side. Make sure the chicken is thoroughly cooked.
6. Arrange the chicken satay on a plate, or you can remove it from the skewers and serve warm with the dipping sauce.

8. Chicken quinoa burrito bowl

Prep time: 15 minutes

Cooking time: 15 minutes

Servings: 2 people

What you need:

• 350 grams of cooked quinoa
• 2 small chicken breast fillets
• 4 teaspoons of taco seasoning
• 1 tbsp olive oil
• 15 ounces of shelled sweet corn
• 1 red bell pepper; remove seeds, slice lengthwise
• 1 red onion; peeled, sliced ​​in half sides and the rest was chopped into cubes
• 2 tablespoons finely chopped cilantro
• 1 tbsp of lime juice
• 100 grams of guacamole (mashed avocado, lime juice, tomato and onion salsa)

How to make:

Chicken

1. Spread 2 tablespoons of taco seasoning on each side of the chicken fillet
2. Heat the oil over medium heat. Add the chicken fillets and cook for 5 minutes on each side, turning only once, until the chicken is fully cooked. Remove and drain. Let stand for 5 minutes. Then, cut into cubes.

Vegetable stir fry

1. Return the same skillet to the heat, add oil. Heat over medium heat, add the red pepper and onion slices. Saute 4-5 minutes until the vegetables are soft. Remove and set aside.

Sweet corn salsa

1. To make corn salsa, combine the crushed sweetcorn and chopped onions. Stir well.

Burrito bowl:

1. Divide the quinoa in two portions into two separate bowls. Flatten it so that it covers the bottom of the bowl.
2. Divide the chicken, sauteed vegetables, guacamole, and corn salsa for two. Arrange all side dishes on top of the quinoa. Serve immediately with lime wedge.

9. Gluten free fried rice

Prep time: 10 minutes

Cooking time: 3 minutes

Servings: 2 people

What you need:

• 2 servings of white rice
• 150 grams of frozen vegetables; boil, drain
• 2 large eggs
• 2 tablespoons soy sauce gluten-free / reduced-sodium
• 1 tsp sesame oil
• 1 teaspoon garlic powder
• Pinch of salt
• 1 scallion
• Sesame seeds for garnish (optional)

How to make:

1. Place the rice in a bowl. Make sure the bowl is large enough so that you can arrange the vegetables on top of the rice. Sprinkle half of the vegetables over the rice, or just enough to fill the bowl. Cover the bowl with cling film. Punch holes through the plastic for ventilation.
2. Preheat the microwave on high and set the time to 1 minute. You will want to cook the rice on high, but not the highest.
3. While waiting for the rice to cook, beat 1 egg, 1 tablespoon soy sauce, 1/2 teaspoon sesame oil, 1/2 teaspoon garlic powder, 1/4 teaspoon spices all-spice, and salt. Remove the bowl from the microwave and pour in the beaten egg. Stir the rice with a spoon or fork several times. Cover the bowl with the cling wrap again. Return the rice to the microwave on high for 1-1.30 minutes. Leave the rice for a few minutes.
4. Stir the rice several times. The eggs may settle to the bottom of the bowl, so you will want to "let go". This is an important step, so don't miss it. Serve.
5. repeat steps 1-4 for the second portion.

10. Balinese chicken curry

Prep time: 30 minutes

Cooking time: 30 minutes

Servings: 6 people

What you need:

• 4 cm ginger, peeled
• 3 garlic cloves, peeled
• 1 bunch of spring onions, cut the base
• 2 fresh red chilies, remove the seeds in half lengthwise
• 40 grams of cashews
• 4 pieces of lime leaves
• 1 tsp turmeric powder
• 2 tsp fish sauce
• 300 grams of oyster mushrooms
• 1 ripe mango
• 3 pieces of 200 grams of chicken breast
• Olive oil
• 500 grams of green beans, cut in half
• 2 limes
• 400 ml coconut milk
• 450 grams of rice
• 2 lemongrass stalks

How to make:

1. Grill ginger, garlic, green onion, cashews and 1 chilli over medium heat until soft. Back and forth to ripen it. Put all these ingredients in a blender, add lime leaves, turmeric, fish sauce, salt, and 1 tsp black pepper. Blend until it becomes a paste.
2. Heat a skillet over medium heat and roast the oyster mushrooms (without oil) for 5 minutes until golden dark, set aside. 1 cm thick slices of mango and chicken breast. Add seasoning paste to pan and 1 tbsp of oil. Saute the spices until fragrant, add chicken and mango, saute for 5 minutes. Put the green beans and mushrooms in the pan, add the juice from 1 lime and coconut milk. Pour a little water. Bring to a boil, and reduce heat for 10 minutes or until coconut milk thickens. Stir it occasionally. Taste and season according to taste.
3. While waiting for the chicken to cook, cook the rice in a large saucepan filled with boiling salt water. Crush the lemongrass leaves, and remove the tough outer layer. Thinly slice the remaining red chilies together with lemongrass. Drain the rice and serve on a plate with the curried chicken, sprinkle with lemongrass and chilies.