Have you considered eliminating gluten from your diet? If so, the list of what you cannot eat may seem daunting. Gluten is a natural component found in wheat. Therefore, a gluten-free menu cannot include any wheat and all derivatives of it, such as rye and barley.  However, there is a long list of gluten-free food*, including:

• Fresh meats, fish and poultry
• Fruits
• Most dairy products
• Potatoes
• Rice
• Vegetables.

You won’t miss the pasta in this Lemony Chicken Bake, which is filled with different vegetables and delicious chicken.

Lemony Chicken Bake

Ingredients:

• 1 lb boneless, skinless chicken breast, cut into one-inch strips
• 4 garlic cloves, minced
• 2-3 cups of vegetables of your choice cut into one-inch pieces (such as potatoes, sweet potatoes, carrots, etc.)
• 2 tbsp olive oil
• ¼ cup lemon juice
• ¼ cup or 1 oz grated Parmesan cheese

1. Preheat oven to 400 degrees.
2. Combine chicken, garlic, and vegetables in a large bowl.
3. Whisk together lemon juice and olive oil, add to chicken and vegetable mixture, and stir to combine.
4. Place chicken and vegetable mixture in a casserole dish and top with Parmesan cheese. Bake for 15-20 minutes, or until cheese is bubbling.

While eliminating wheat means that you cannot eat many of the common baked goods, there are many grains and starches that can be included in a gluten-free diet*, including:

• Amaranth
• Arrowroot
• Buckwheat
• Corn
• Cornmeal
• Gluten-free flours (rice, soy, corn, potato, bean)
• Hominy grits
• Polenta
• Pure corn tortillas
• Quinoa
• Rice
• Tapioca.

Substituting corn tortillas for flour ones is an easy way to make your favorite Mexican meal gluten free. Try this Taco Casserole for a delicious weeknight meal.

Taco Casserole

Ingredients:

• 1 tbsp olive oil
• 1 onion, chopped
• 1 lb ground beef
• 2 cups salsa
• 1 can black beans
• 1 tbsp chili powder
• 1 tsp oregano
• 1 tsp cumin
• 1 tsp garlic powder
• 10 corn tortillas
• 1 cup sour cream
• 1 (4 oz) can green chilies
• 3 cups shredded cheddar cheese, divided
• 1 avocado, chopped
• 4 cups lettuce, shredded
• 2 tomatoes diced

1. In a large skillet over medium heat, add olive oil and cook onions until translucent, about 8-10 minutes. Add ground beef and cook until no longer pink. Skim off fat if desired.
2. Add salsa, beans, and spices. Stir to combine. Remove from heat and stir in 2 cups cheese.
3. Mix sour cream and green chilies.
4. In a 9 x 13 inch baking dish, layer five corn tortillas on the bottom, spoon half of the beef and bean mixture over the tortillas and top with half of the sour cream mixture. Repeat with one more layer. Top casserole with remaining cheese.
5. Cover casserole with foil and bake in 400-degree oven for 30 minutes. Remove foil and bake for an additional 10 minutes or until cheese bubbles.
6. Remove from oven and serve with avocado, lettuce and tomatoes.

* According to the Mayo Clinic.

All the information in this article is for informational purposes only and is not intended to be a substitute for professional medical advice.