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Elaine's Gluten and Dairy Free Cookbook

(54 Recipes) Created by BENSON37

Recipes in this Collection

(no ratings)

low fat chicken, vegetable, rice soup

Submitted by BENSON37

Carbs: 10.2g | Fat: 0.9g | Fiber: 1.8g | Protein: 7.2g | Calories: 76.4
Balsamic Grilled Chicken Breast
Very Good 4.7/5
(75 ratings)

The marinade in this recipe can be easily altered to suit your taste. Try adding a clove or two of minced garlic and a sprinkle of fresh rosemary to finish. It pairs nicely with roasted potatoes, a green side salad and fresh fruit.

Submitted by FRNKGRIFFIN

Carbs: 3.1g | Fat: 9.8g | Fiber: 0.5g | Protein: 26g | Calories: 210
Very Good 4.4/5
(11 ratings)

Very easy and tasty!

Submitted by TWINGLES3MOM

Carbs: 5.4g | Fat: 3.6g | Fiber: 0.1g | Protein: 26.1g | Calories: 164.3
Very Good 4.9/5
(8 ratings)

Simple recipe. Good food.

Submitted by TENNISJIM

Carbs: 1.3g | Fat: 15g | Fiber: 0.2g | Protein: 27.2g | Calories: 253.6
Very Good 4.0/5
(2 ratings)

Delicious gluten and dairy free pancakes. Use as flatbread. GEMS flour was created by Wendy Turnbull in her book gems of gluten free baking. You may substitute 1/4 cup brown rice flour and 1/4 cup amaranth flour for the GEMS flour mix.

Submitted by BENSON37

Carbs: 4.4g | Fat: 3.2g | Fiber: 1g | Protein: 2.3g | Calories: 75.8
Very Good 4.5/5
(2 ratings)

Submitted by MAMASEE52

Carbs: 0.6g | Fat: 9g | Fiber: 0g | Protein: 0.1g | Calories: 84
Very Good 4.5/5
(27 ratings)

Submitted by AIMEEFLA

Carbs: 15.1g | Fat: 3.6g | Fiber: 1.9g | Protein: 57.3g | Calories: 330.6
(no ratings)

Delicious low fat white sauce. Can be made gluten free by substituting equal amounts of amaranth flour for white flour. To make lactose free, substitute Original Rice Dream.

Submitted by BENSON37

Carbs: 2g | Fat: 2g | Fiber: 0g | Protein: 0.9g | Calories: 28.9
Incredible! 5.0/5
(2 ratings)

Submitted by NETCOOL75

Carbs: 10.5g | Fat: 13.4g | Fiber: 6.4g | Protein: 2.1g | Calories: 156.7
(no ratings)

A hint of curry...a meal in one Low Fat Stir Fry

Submitted by LIVEN2BPINK

Carbs: 0g | Fat: 0.2g | Fiber: 0g | Protein: 4.1g | Calories: 19.5
(no ratings)

Healthy, flavorful dressing. Use on any kind of mixed salad using romaine lettuce.

Submitted by BENSON37

Carbs: 0.7g | Fat: 1.6g | Fiber: 0g | Protein: 0g | Calories: 17
Very Good 4.4/5
(9 ratings)

Yummy beef stew. Use lean cuts of beef.

Submitted by BENSON37

Carbs: 25g | Fat: 3.7g | Fiber: 3.7g | Protein: 23.3g | Calories: 228.6
Good 3.5/5
(2 ratings)

Easy to prepare and very tasty. A fairly healthy and purely decadent meal when served over brown rice and broccoli!

Submitted by JO_JO_BA

Carbs: 34g | Fat: 3.1g | Fiber: 1g | Protein: 28.9g | Calories: 275.6
Ginger Chicken
(no ratings)

This is a recipe that is very versatile. You can replace the sugar with Splenda and it taste the same. Use low sodium soy sauce. Add other veggies. My husband likes zucchini so I almost always cook that in the recipe. I added squash because I love it. My children love the chicken and I serve this over ginger noodles, which is whole wheat spaghetti noodles cooked by directions and then I cook a separate pot of sauce and then put noodles in and toss with sesame seeds.

Submitted by NCPEARLS

Carbs: 18.2g | Fat: 8.9g | Fiber: 1.9g | Protein: 10.8g | Calories: 190
Very Good 4.0/5
(1 rating)

From 300 best Stir-Fry Recipes book. Very fresh and flavorful!

Submitted by KMARIE0218

Carbs: 18.6g | Fat: 8.7g | Fiber: 1.2g | Protein: 28.7g | Calories: 271.8
Very Good 4.0/5
(1 rating)

I don't like sweet potatoes but this is good

Submitted by COFFEYBEAN

Carbs: 29.3g | Fat: 4.2g | Fiber: 3.8g | Protein: 7.8g | Calories: 182.6
Caribbean Chicken
Very Good 4.1/5
(345 ratings)

Ready in just 20 minutes.

Carbs: 34.9g | Fat: 3.3g | Fiber: 3.2g | Protein: 6g | Calories: 186.6
(no ratings)

Delicious ginger chicken with sauce, finished with steamed vegetables. Serve over brown rice.

Submitted by BENSON37

Carbs: 14.5g | Fat: 7.2g | Fiber: 2.2g | Protein: 7g | Calories: 144.6
(no ratings)

Delicious soup. Leeks can be omitted if you don't have any in the house.
15 servings (1 cup per serving)

Submitted by BENSON37

Carbs: 19.7g | Fat: 2.5g | Fiber: 2.8g | Protein: 1.9g | Calories: 106.6
Good 3.8/5
(5 ratings)

Kasha (roasted buckwheat) is a whole grain with an appealing, nutty flavor. Look for it in the international section of your supermarket or a whole foods store.

Printed with permission from the American Institute for Cancer Research

Carbs: 19.6g | Fat: 4.4g | Fiber: 3g | Protein: 8.8g | Calories: 147.2
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