Comments: Never let it be said that navigating a gluten-free diet is easy, it is not, because you will need to carefully plan meals for breakfast, lunch, dinner and a variety of in-between snacks to satisfy a normal appetite – all without the gluten proteins found in wheat and like grains. This can be especially challenging if the need is to prepare meals for both gluten sensitive and non-gluten sensitive.
The gluten-free stir-fry recipes that we are featuring here are complete meals that can eaten at home or easily be packaged for take-out in a plastic container for the student, tradesman, office worker or anyone who would not have immediate access to a restaurant or cafeteria listing gluten-free options.
You can use beef, chicken, pork or, for the vegetarian, skip the meats and go with the vegetables and rice. The gluten-free dressing condiments can be any of your favorites but for these two stir-fry meals we are using San J Tamari Soy Sauce and Ken’s Ranch – both gluten-free.
Time to cook:
Overall, 1 hour
6 ounces lean sirloin steak, 6 ounces of chicken breast sliced thin, pieces no more than 3in long
1 medium onion, sliced
5 small peppers a mix of yellow, red and green sliced thin or 4 oz frozen mixed carrots/peas, defrosted.
3 tbl vegetable or olive oil
1 cup Carolina par-boiled white rice
Salt, pepper, garlic powder to taste or your choice of seasoning.
- Bring 4 cups plain water to a boil, add rice, lower heat, cover, stir frequently, remove when rice is tender, rinse in cold water and split in equal amounts into each of the two carry-out containers, set aside.
- While the rice is cooking add 1 tbl oil to a 10in stick-free fry pan, medium heat, add steak, stir-fry 4 minutes, remove and place on a paper towel to dry, set aside.
- Using same fry pan, add 1 tbl oil, medium heat, add chicken, stir-fry 4 minutes, remove and place on a paper towel to try.
- Using same fry pan, add 1 tbl oil, medium heat, stir-fry peppers and onion (or cooked carrots/peas) 5 minutes, remove and place on a paper towel to dry.
- Using same fry pan, low heat, split the peppers/onions (or carrots/peas) in half and add steak, mix and remove to cover rice in carry-out container. Repeat this same process for chicken and vegetables, remove to cover rice in carry-out container.
- Pour choice of dressing into small plastic cups, cover, spread space in each carry-out container for the respective cups, cover.
- Carry-out chicken and beef stir-fry meals should be refrigerated if not to be consumed right away and can be eaten cold or heated in a micro.