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As a working mom, it's hard to find time to cook healthy dinners for your family. First, you have to track down crowd-pleasing recipes, and that's especially difficult when a family member has a food allergy or intolerance. Then you have to spend lots of time standing over the stovetop and washing dishes. Amy Rains, the founder of Wholesomelicous and author of One-Pot Gluten-free Cooking has the perfect solution for working families who can't consume gluten: plenty of delicious gluten-free recipes you can make in one pot in less than 30 minutes. Here are five of our faves.
This lightened-up dish is a twist on the southern classic shrimp and grits! The cauliflower rice makes a great substitute, especially when accompanied with a tangy blend of spices and sautéed vegetables. All you need is 20 minutes of time and a glass of sweetened iced tea to wash it down!
2 tsp (4 g) smoked paprika
1 tsp Italian seasoning
½ tsp sea salt
½ tsp onion powder
½ tsp garlic powder
¼ tsp cayenne pepper (double for extra heat)
¼ tsp ground black pepper
2 tbsp (30 ml) avocado oil or olive oil, divided
1 tbsp (15 ml) apple cider vinegar
1 lb (450 g) peeled and deveined shrimp
1 large head cauliflower, cored and chopped into florets (about 4 cups [600 g])
½ cup (75 g) diced white onion
1 clove garlic, crushed
1 red bell pepper, diced
2 tbsp (30 ml) water or white wine, optional
2 tbsp (5 g) chopped fresh parsley, for garnish, optional
In a small bowl, mix together the smoked paprika, Italian seasoning, sea salt, onion powder, garlic powder, cayenne pepper and black pepper.
Add 1 tablespoon (15 ml) of oil and apple cider vinegar to create a thick sauce. Pour on top of the shrimp and evenly coat. Set aside until ready to use.
Working in batches, place the cauliflower inside a food processor and pulse until it resembles couscous or rice—be careful not to over-pulse!
Heat your skillet to medium heat. Coat the pan with the remaining oil, and sauté the onion and garlic for 3 minutes, then add the diced red bell pepper.
Continue to cook for another 2 to 3 minutes, then add the cauliflower rice. Sauté the cauliflower rice with veggies for another 5 minutes, or until the rice begins to get lightly toasted.
Add the shrimp with its juices and spices. Continue to stir and mix the veggies, cauliflower rice, and shrimp for about 2 minutes. Cover with a lid.
If the vegetables seem dry and need more moisture, add water or white wine. Reduce the heat to low, and let the shrimp cook for another 4 to 5 minutes, or until the flesh is slightly opaque and a little white in color. Garnish with parsley to serve, if using.
Serves 4
Courtesy of One-Pot Gluten-Free Cooking
This cashew chicken will replace any desire to visit your local take-out Asian restaurant. The sauce is simple and so incredibly flavorful! It’s sure to be gobbled up by family members of all ages. This much healthier variation of take-out, packed with different veggies and a delicious variety of textures, is also a cinch to make any night of the week. You know it’s a winner-winner-chicken-dinner when the most difficult part of the dish is chopping the vegetables!
½ cup (120 ml) gluten-free tamari soy sauce or Coconut Aminos
¹/3cup (80 ml) apple cider vinegar
1 tbsp (15 ml) raw honey 2 tbsp (30 ml) orange juice
1 tbsp (15 ml) chili garlic sauce
1 tbsp (16 g) cashew butter (or any nut butter)
1 tbsp (12 g) coconut sugar or brown sugar
1 tsp chopped fresh ginger
1 tbsp (8 g) arrowroot starch
1½ lb (680 g) boneless, skinless chicken breast, cut into 1-inch (2.5-cm) pieces
12 oz (340 g) broccoli florets, chopped
1 red bell pepper, diced
1 green bell pepper, diced Rice or cauliflower rice, for serving
¾ cup (110 g) unsalted cashews, for garnish
2 tbsp (18 g) sesame seeds, for garnish
2 tbsp (18 g) diced green onion, for garnish, optional
Preheat the oven to 375ºF (190ºC) and arrange the oven rack in the center position. Lightly grease a large sheet pan with cooking spray.
For the sauce, whisk together the gluten-free soy sauce, apple cider vinegar, raw honey, orange juice, chili garlic sauce, cashew butter, coconut sugar, fresh ginger and arrowroot starch in a medium-size bowl. Reserve ¹/3cup (80 ml) of the sauce for serving.
Place the chicken, broccoli, red bell pepper and green bell pepper in a large bowl, and cover with the sauce. Mix, then spread the mixture evenly over the sheet pan.
Transfer the pan to the oven. Bake for 20 to 22 minutes, or until the chicken is done and the veggies are tender-crisp.
Remove the pan from the oven. Serve hot over rice or cauliflower rice with unsalted cashews, sesame seeds and green onions (if using), and add the reserved sauce.
Serves 4
Courtesy of One-Pot Gluten-Free Cooking
I remember my mom making only a few dishes growing up—she’ll be the first to admit she was not much of a cook. Taco soup was her forté, and being the taco connoisseur that I am, it was my favorite dinner! I have changed her version over the years and substitute ground turkey in this flavorful dish. This is a lightning-fast version that really can be done in twenty minutes. My husband is the biggest taco soup fan you will ever meet, and since he has an aversion to beans, they are omitted in this soup. Feel free to add in some black beans for some additional protein. The avocado and chopped fresh cilantro are optional, but definitely worth it!
1 tbsp (15 ml) olive oil or avocado oil
1 medium sweet onion, diced
1 jalapeño pepper with seeds removed, diced
1 orange bell pepper, diced
1 lb (450 g) ground turkey
2 tsp (4 g) ground cumin
2 tsp (4 g) smoked paprika
1 tsp chipotle chili powder
1 tsp chili powder
½ tsp Kosher salt, plus more to taste
1 (14-oz [397-g]) can fire-roasted diced tomatoes, with liquid
1 (14-oz [410-ml]) can diced green chilis, with liquid
5 cups (1.2 L) chicken broth
Juice of 1 lime
1 avocado, diced, for garnish, optional
¼ cup (4 g) chopped fresh cilantro, for garnish, optional
Heat a large stockpot or Dutch oven to medium heat. Once hot, coat the bottom with oil. Add the onion and cook for 3 minutes until fragrant.
Toss in the jalapeño, orange bell pepper and ground turkey. Cook until the turkey is no longer pink, continuing to stir the veggies and turkey in the pan, about 5 to 6 minutes.
Add the cumin, paprika, chipotle powder, chili powder and salt to the veggie/turkey mixture and mix until the spices are well combined. Then add the tomatoes, chilis and chicken broth.
Adjust the heat to medium-high for 3 minutes, then reduce the heat to a simmer. Simmer for 5 to 10 minutes until ready to serve. Salt to taste and add the lime juice before ladling the soup into individual bowls. Top with avocado and fresh cilantro, if using.
Serves 6
Courtesy of One-Pot Gluten-Free Cooking
I’d love to welcome the newest member of your Meatless Monday rotation! It’s deliciously spiced, packed with protein, filling yet light and bound to become a weeknight staple. Clearly, I have quite a thing for any Mexican-inspired dishes, and this one is my favorite vegetarian dinner! Top with guacamole, salsa, fresh cilantro and everything your heart and belly desires.
2 tbsp (30 ml) avocado oil or olive oil
½ medium white onion, chopped2 cloves garlic, minced
1 jalapeño with seeds removed, chopped
2 cups (300 g) frozen corn
2 tsp (5 g) smoked paprika
1 tsp chili powder
1 tsp cumin
½ tsp Kosher salt
2 tbsp (32 g) tomato paste
2 tbsp (30 ml) fresh lime juice
1¾ cups (420 ml) vegetable or chicken broth
1 (14-oz [397-g]) can black beans, drained and rinsed 1 cup (180 g) quinoa, uncooked
1 (14-oz [397-g]) can fire roasted tomatoes
1 cup (120 g) shredded Monterey Jack or pepper jack cheese, optional
1 avocado, sliced for garnish, optional
¼ cup (4 g) chopped fresh cilantro, for garnish, optional
Heat the oven to 425ºF (218ºC) and arrange the oven rack in the top position. Heat a large cast iron skillet to medium heat, then coat with oil.
Add the onion, garlic, jalapeño and corn. Cook for 5 to 7 minutes, or until fragrant and the onion is translucent.
Meanwhile, in a medium-size bowl, whisk together the paprika, chili powder, cumin, salt, tomato paste, lime juice and broth to form your sauce.
Add the beans, quinoa, canned tomatoes and sauce mixture to your skillet. Mix well and bring to a light boil. Cover with a lid and reduce the heat to a simmer.
Keep covered for about 15 to 20 minutes, or until the quinoa has absorbed the liquid and can be fluffed with a fork. If using cheese, cover the quinoa with cheese and place in the oven uncovered for 3 to 5 minutes until bubbly and slightly golden. Serve hot with avocado and cilantro, if desired.
Note: This recipe is fantastic heated up and enjoyed throughout the week with a bed of greens.
Serves 4
Courtesy of One-Pot Gluten-Free Cooking
Let’s take the classic French summer dish and add some protein for a complete and healthy weeknight meal! Cooked vegetables are my favorite thing to eat, so this recipe is one I frequently make when spring and summer veggies are at their best. Visit your local farmers’ market or spend a few minutes in your garden picking the season’s best vegetables, then let your skillet do all the work.
Kosher salt and ground black pepper
1 lb (450 g) boneless, skinless chicken breast, cut into chunks
1 tbsp (15 ml) olive oil or avocado oil
1 small sweet onion, diced
2 cloves garlic, minced
1 small zucchini, diced
1 yellow squash, diced
1 red bell pepper, diced
1 orange bell pepper, diced
1 cup (150 g) diced eggplant
1 cup (150 g) halved cherry tomatoes
2 tsp (5 g) Italian seasoning
1 tsp Kosher salt, plus more to taste
1 tbsp (16 g) tomato paste
1 tbsp (15 ml) red wine vinegar
¹/3cup (5 g) fresh basil, chopped, for garnish
1 tbsp (3 g) fresh thyme, for garnish
Heat your skillet to medium heat. Salt and pepper the chicken. Once the skillet is hot, coat the pan with oil and add the chicken.
Cook for 3 to 4 minutes, continuing to stir so that all sides of the chicken are starting to brown. Add the onion and garlic to the skillet and cook for an additional 3 minutes.
Stir in the zucchini, yellow squash, red bell pepper, orange bell pepper, eggplant and cherry tomatoes. Continue to stir over medium heat, evenly cooking the vegetables and chicken for about 5 minutes.
Stir in the Italian seasoning and salt. As the vegetables continue to cook and more water is released, stir in the tomato paste and red wine vinegar to create a sauce. Once the vegetables are softened and flavorful, about 20 minutes, remove from the heat. Serve hot with fresh basil and thyme.
Written by Amy Rains for Working Mother and legally licensed through the Matcha publisher network. Please direct all licensing questions to legal@getmatcha.com.
