101 Gluten-Free Weight Loss Recipes
By Gail Johnson
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101 Gluten-Free Weight Loss Recipes - Gail Johnson
101 Gluten-Free
Weight-Loss
RECIPES
Compiled by NoPaperPress Staff
Edited by Gail Johnson
Recipes by: Gail Johnson, Susan Chen, Charlotte Wise, S. Vjay Gupta and Elena Novak
NoPaperPress™
Copyright © 2016 by NoPaperPress All rights reserved. No part of this book may be reprinted, reproduced, transmitted, stored in a retrieval system, or otherwise utilized in any form or by any means, electrical or mechanical, without the prior written permission of NoPaperPress.com™.
CONTENTS
Introduction
Low-Calorie Poultry Recipes
1 – Chicken with Peppers & Onions
2 – Chicken with Veggies
3 – Chicken Cacciatore
4 – Chicken Piccata
5 – Cajun Chicken Salad
6 – Chicken Stew over Rice
7 – Chicken Cutlet
8 – Healthy Chicken Salad
9 – Chicken Scaloppini
10 – Chicken with Peppers & Rice
11 – Chinese Chicken Salad
12 – Mediterranean Chicken
13 – Lemon Chicken Salad
14 – Grilled Turkey Tenders
15 – Turkey Burger
16 – Turkey Meatloaf
Low-Calorie Seafood Recipes
17 – Baked Herb-Crusted Cod
18 – Baked Salmon with Salsa
19 – Baked Red Snapper
20 – Grilled Swordfish
21 – Shrimp & Spinach Salad
22 – Grilled Scallops & Polenta
23 – Baked Sea Bass
24 – Grilled Tilapia
25 – Baked Haddock
26 – Poached Cod
27 – Barbequed Shrimp & Corn
28 – Pan-Fried Sole
29 – Salmon with Mango Salsa
30 – Shrimp over Spaghetti
31 – Baked Cod
32 – Grilled Scallops
33 – Fish Stew
34 – Trout with Lemon & Capers
35 – Tuna & Bean Salad
36 – Crab Cakes
37 – Shrimp with Orzo
38 – Bay Scallops & Snow Peas
Low-Calorie Meat Recipes
39 – Pork Medallions & Broccoli Rabe
40 – Low-Cal Meat Loaf
41 – Spicy Beef Strips over Rice
42 – Skirt Steak in Tomatillo Sauce
43 – London Broil
44 – Pan-Broiled Hanger Steak
45 – Cheeseburger Heaven
46 – Low-Cal Beef Stew
47 – Broiled Lamb Chop
48 – Beef Kebob
49 – Veal & Mushrooms in White Wine
50 – Beef Steak Strips
51 – Beef Burgundy
52 – Personal-Size Meat Loaf
53 – Grilled Pork Chop with Orange
54 – Pork Medallions in Lime Sauce
55 – Szechuan Noodles & Pork
56 – Veal with Mushrooms & Tomato
57 – Grilled Pork Tenderloin
Low-Calorie Pasta & Pizza Recipes
58 – Pasta with Marinara Sauce
59 – Quick Pasta Puttanesca
60 – Fettuccine in Summer Sauce
61 – Pasta Rapini
62 – Pasta e Fagioli
63 – Healthy Pasta Salad
64 – Pasta Pomodoro
65 – Pasta Primavera
66 – Pasta with Veggies
67 – Easy Penne Pasta
68 – Low-Cal Eggplant Parmesan
69 – Tortellini Pasta & Beans
70 – Pasta with Cheese & Walnuts
71 – Grandma’s Pizza
Low-Calorie Salad Recipes
72 – Beans & Greens Salad
73 – Four Beans Plus Salad
74 – Tomato Risotto Salad
75 – Quinoa with Veggie Salad
76 – Avocado & Rice Salad
Low-Calorie Vegetarian Recipes
77 – Hearty Vegetable Soup
78 – Vegetable Chilli
79 – Hearty Lentil Stew
80 – Black-eyed Peas over Rice
81 – Polenta-Stuffed Peppers
82 – Mexican Rice & Beans
83 – Spaghetti Squash & Cheese
84 – Vegetarian Hash
85 – Portobello Mushroom Burger
86 – Wild Rice & Quinoa Mix with Veggies
87 – Risotto Primavera
88 – Vegetables with Couscous
89 – Curried Eggplant & Tomato
90 – Indian Shahi Paneer
91 – Soba Noodles & Broccoli Rabe
92 – Tina's Frittata
Low-Calorie Tofu Recipes
93 – Crumbly-Tofu Scramble
94 – Tofu with Veggies & Peanuts
95 – Tofu Steak with Veggies
96 – Tofu, Bok Choy & Mushroom Stir Fry
97 – Tofu & Broccoli in Garlic Sauce
98 - Tofu Szechuan Style
99 - Asian Tofu with Veggies
100 – Cashew Tofu Stir Fry
101 – Tofu-Veggie Stir Fry
Appendix A: Gluten-Free Foods
Appendix B: About Tofu
Disclaimer
Intro
duction
Our objective at NoPaperPress is to publish fitness, weight control and nutrition eBooks for sensible adults. 101 Gluten-Free Weight Loss Recipes is a continuation of that mission. This eBook is a compilation of the best low-calorie recipes from six of our published gluten-free diet eBooks. Most of the101 low-calorie gluten-free recipes are intended for the evening meal. Most, but not all, the recipes serve four and all the recipes specify the calorie value per serving. All the recipes are between 250 and 550 Calories - and all are delicious. The recipes are grouped as follows:
– Low-Calorie Gluten-Free Poultry Recipes
– Low-Calorie Gluten-Free Seafood Recipes
– Low-Calorie Gluten-Free Meat Recipes
– Low-Calorie Gluten-Free Pasta & Pizza Recipes
– Low-Calorie Gluten-Free Salad Recipes
– Low-Calorie Gluten-Free Vegetarian Recipes
– Low-Calorie Gluten-Free Tofu Recipes
As mentioned, most of the recipes in this eBook cover only the evening meal. To lose weight you must monitor what you eat the remainder of the day. In this regard, we recommend the 90-Day Gluten-Free Smart Diet. The eBook is published by NoPaperPress and has 90 Daily Meal Plans with gluten-free low-calorie recipes.
Recipe
1
Chicken with Peppers & Onions
4 boneless and skinless chicken breasts (about 5 oz each)
Coat the chicken breasts in a bottled GF barbeque sauce. Prepare medium-hot fire on well-oiled grill. Place breasts on grill, turning them every 4 minutes, for 10 to 12 minutes, or until done. (To check if breasts are done, the meat should be moist and white with no sign of pink when you cut into the breast.) Salt and pepper to taste.
2 medium red peppers, sliced
1 medium onion, sliced
Place peppers and onions in pan with 2 tablespoons fat-free GF chicken stock. Sauté until stock is reduced. Spray pan lightly with GF non-stick cooking oil and cook another 2 minutes. Salt and pepper to taste.
Serves 4. About 250 Calories per serving (for chicken only).
Note: The peppers and onions, mashed cauliflower and steamed green beans adds about 125 Calories. Then the total for the plate, as shown, is 375 Calories.
Recipe
2
Chicken with Veggies
4 boneless, skinless chicken breast halves (~5 oz each)
12 broccoli florets
1 bunch of asparagus
2 ripe medium-size tomatoes
2 tablespoons Lo-Cal (light) salad dressing
Place evenly cut broccoli and asparagus spears in a microwave-safe pan, add a little water to bottom of the pan and top with microwave-safe plastic wrap. (Be sure to pull back one corner of the plastic topper so some steam can escape.) Check veggies periodically and take them out of the microwave when they reach desired softness.
Season chicken breasts evenly with salt and pepper. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Cook chicken about 4 minutes on each side or until no pink remains.
For each serving, plate one chicken breast and a portion of the steamed broccoli and asparagus. Add one-half of a tomato cut into pieces. Drizzle about 2 tablespoons of GF lite salad dressing that contains no more than 25 Calories per tablespoon.
Serves 4: One serving of chicken breast halve, veggies & dressing is about 365 Calories.
Shown drizzled with Light GF Thousand Island dressing.
Recipe
3
Chicken Cacciatore
¾ lb skinless, boneless chicken breast halves
¼ lb of your favorite pasta
½ cup chopped onion
½ cup chopped green bell pepper
14.5-ounce can chopped tomatoes, drained
8-ounce can GF tomato sauce
1½ teaspoons Italian seasoning
⅓ cup sliced ripe olives
⅛ teaspoon black pepper
Cut chicken breasts into small pieces. Spray a large heavy skillet with olive oil flavored cooking spray.
Sauté chicken, onion and