Paprika-Spiced Stuffed Peppers .........................2
Pork Chops with Creamy Mushroom
Sauce .............................................................................3
Rice, Cheddar & Spinach Pie ...............................3
Sicilian Olive Chicken ............................................4
Tuna, Artichoke & Basil Stuffed Potatoes ......4
Sesame-Honey Tempeh & Quinoa Bowl..........5
Vegetarian Taco Salad ............................................5
Cheese-&-Spinach-Stuffed Portobellos ...........6
Pork Fajitas with Smoky Cherry Salsa ............ 7
Sweet Potato & Black Bean Chili ...........................8
Indian-Spiced Chicken & Asparagus ...............8
Delicata Squash & Tofu Curry .............................9
Seared Salmon with Braised Broccoli .............9
Zesty Shrimp & Black Bean Salad ..................10
EatingWell Favorite
Gluten-
Free Diet
Recipes
TM
Pork Fajitas with Smoky Cherry Salsa
EatingWell Favorite Gluten-Free Diet Recipes
© 2012 eating Well, inc. 2
Paprika-Spiced Stuffed Peppers
Makes: 6 servings, 1 pepper & 1/2 cup
sauce each
Active time: 1 hour
total: 2 hours 10 minutes
to make ahead: Prepare peppers and stuff-
ing (Steps 2-3), omit egg; refrigerate sepa-
rately up to 1 day. Add egg to filling before
stuffing peppers.
Heart Health Diabetes Weight Loss Gluten Free
Plenty of paprika lends a lightly pungent fla-
vor and vibrant red color to the creamy sauce
and the pork, beef and rice filling in this Hun-
garian-inspired stuffed peppers recipe.
Peppers & Stuffing

6 medium red bell peppers

1 tablespoon extra-virgin olive oil

2 cups finely chopped onion

1 tablespoon minced garlic

3 tablespoons paprika, preferably
sweet Hungarian
21/2 cups cooked long-grain or instant
brown rice

1 large egg, lightly beaten

1 tablespoon chopped fresh marjoram
3/4 teaspoon salt
1/2 teaspoon ground coriander
1/2 teaspoon ground cumin
1/2 teaspoon freshly ground pepper
12 ounces lean ground beef
12 ounces lean ground pork (see Tip)
Sauce

1 14-ounce can diced tomatoes

1 cup reduced-sodium chicken broth

1 cup finely chopped leeks, white and
light green parts only

1 tablespoon paprika, preferably
sweet Hungarian
1/4 teaspoon salt

Freshly ground pepper to taste

1 cup reduced-fat sour cream
1. Preheat oven to 350°F.
2. Cut tops off peppers and remove seeds. If
the peppers don’t stand on their own, re-
move a thin slice off the bottoms; set the
peppers aside. Finely chop the tops.
3. to prepare stuffing & stuff peppers: Heat
oil in a medium skillet over medium heat and
add onion. Cook, stirring, for 5 minutes. Add
chopped pepper tops. Cook, stirring, 3 min-
utes more. Add garlic and 3 tablespoons
paprika; cook, stirring, 1 minute more. Trans-
fer the mixture to a medium bowl. Let cool for
5 minutes. Stir in rice, egg, marjoram, 3/4 tea-
spoon salt, coriander, cumin and pepper.
Add beef and pork and gently knead the mix-
ture until well blended. Mound about 1 cup of
the stuffing into each pepper.
4. to prepare sauce: Drain tomatoes and
combine with broth, leeks and 1 tablespoon
paprika in a Dutch oven. Bring to a simmer
over medium-high heat; simmer for 5 min-
utes. Season with 1/4 teaspoon salt and pep-
per. Place the stuffed peppers in the pot and
cover with a lid or foil.
5. Bake the peppers until tender and an
instant-read thermometer inserted into the
stuffing registers 150°F, 50 minutes to 1 hour.
Uncover and continue baking for 10 minutes
more. Transfer the peppers to a warm serv-
ing platter; tent with foil to keep warm. Using
caution (the handles will be hot), place the
pot on a burner over medium-high heat.
Simmer the sauce until reduced by about
half, 4 to 8 minutes. Remove from heat and
whisk in sour cream. Serve the peppers with
the sauce.
Per serving: 430 calories; 17 g fat (7 g sat,
6 g mono); 114 mg cholesterol; 40 g carbohy-
drate; 0 g added sugars; 30 g protein; 7 g
fiber; 692 mg sodium; 900 mg potassium.
nutrition bonus: Vitamin C (270% daily
value), Vitamin A (132% dv).
Carbohydrate Servings: 21/2
exchanges: 3 medium-fat meat, 3 vegeta-
ble, 1 starch, 1 fat
Tip: Depending on your supermarket,
it might be hard to find a lean option for
ground pork. But it’s easy to make your
own in a food processor. Choose a lean
cut, such as loin or tenderloin. Cut into
pieces and then pulse in a food processor
until uniformly ground (being careful not
to overprocess, turning the meat into
mush). Or ask your butcher to grind it
for you. using lean pork or lamb instead
of regular ground pork saves up to 164
calories and 5 grams of saturated fat
per 3 ounces of cooked meat.
EatingWell Favorite Gluten-Free Diet Recipes
© 2012 eating Well, inc. 3
Pork Chops with Creamy
Mushroom Sauce
Makes: 4 servings, 1 pork chop & about
1/3 cup sauce each
Active time: 30 minutes total: 30 minutes
Heart Health Diabetes Weight Loss Gluten Free
These seared pork chops are topped with a
rich and creamy mushroom sauce that gets
flavored with fresh herbs.

4 bone-in pork chops, 1/2-3/4 inch thick
(about 2 pounds), trimmed
1/2 teaspoon salt, divided
1/2 teaspoon freshly ground pepper

3 tablespoons extra-virgin olive oil,
divided
1/3 cup minced shallots

8 ounces sliced mixed mushrooms,
such as cremini, shiitake & oyster
1/2 cup dry white wine
1/3 cup half-and-half
1/2 cup chopped fresh herbs, such as
chives, tarragon and/or parsley
1. Sprinkle pork chops with 1/4 teaspoon salt
and pepper. Heat 1 tablespoon oil in a large
skillet, preferably cast iron, over medium-
high heat. Reduce the heat to medium and
add 2 pork chops. Cook, turning once, until
cooked through, 5 to 7 minutes. Remove to a
plate and tent with foil. Repeat with another
1 tablespoon oil and the remaining chops.
2. Add the remaining 1 tablespoon oil to the
pan. Add shallots and mushrooms; cook,
stirring frequently until the mushrooms are
browned, 2 to 4 minutes. Add wine and the
remaining 1/4 teaspoon salt; cook, stirring up
any browned bits, until the liquid is mostly
evaporated, 1 to 3 minutes. Stir in half-and-
half and herbs; cook until bubbling, about
1 minute more. Serve the chops with the
mushroom sauce.
Per serving: 359 calories; 22 g fat (6 g sat,
12 g mono); 75 mg cholesterol; 6 g carbohy-
drate; 0 g added sugars; 29 g protein; 1 g
fiber; 363 mg sodium; 643 mg potassium.
nutrition bonus: Potassium (19% daily
value), Zinc (18% dv).
Carbohydrate Servings: 1/2
exchanges: 1 vegetable, 4 lean meat, 2 fat
Rice, Cheddar & Spinach Pie
Makes: 6 servings
Active time: 15 minutes
total: 45 minutes
Heart Health Diabetes Weight Loss Gluten Free
This rice, spinach and Cheddar pie is a cinch
to prepare—especially if you have leftover
cooked rice. If you don’t, follow package
direct ions for 4 servings to get about
3 cups cooked rice. Serve with steamed
artichokes

3 tablespoons extra-virgin olive oil

1 small onion, finely chopped

3 cloves garlic, minced

1 10-ounce package frozen chopped
spinach, thawed and squeezed dry

3 cups cooked instant or quick-cooking
brown rice

1 cup diced extra-sharp Cheddar
cheese
1/2 teaspoon freshly ground pepper
1/4 teaspoon salt

4 large eggs
1/4 cup nonfat milk
1. Preheat oven to 425°F. Generously coat a
9-inch pie pan with cooking spray.
2. Heat oil in a large skillet over medium heat.
Add onion and cook, stirring frequently, until
beginning to brown, about 5 minutes. Add
garlic and spinach; cook, stirring, 1 minute
more. Transfer to a large bowl. Add rice,
cheese, pepper and salt
to the bowl and stir to combine.
3. Whisk eggs and milk in a medium bowl.
Stir into the spinach-rice mixture. Transfer to
the prepared pan and smooth the top with a
spatula.
4. Bake the pie until lightly browned in spots,
about 25 minutes. Let stand for 5 minutes
before cutting into wedges.
Per serving: 340 calories; 18 g fat (6 g sat,
8 g mono); 144 mg cholesterol; 30 g carbo-
hydrate; 0 g added sugars; 14 g protein; 3 g
fiber; 309 mg sodium; 300 mg potassium.
nutrition bonus: Vitamin A (119% daily
value), Calcium & Folate (23% dv).
Carbohydrate Servings: 2
exchanges: 11/2 starch, 1/2 vegetable, 1 high-
fat meat, 2 fat
EatingWell Favorite Gluten-Free Diet Recipes
© 2012 eating Well, inc. 4
Sicilian Olive Chicken
Makes: 4 servings
Active time: 20 minutes
total: 20 minutes
Heart Health Diabetes Weight Loss Gluten Free
This saucy one-skillet chicken dish is full of
tomatoes, spinach, olives and capers. Try
Kalamata olives in place of the green Sicil-
ians or a combination of both. Serve over
whole-wheat egg noodles with a mixed green
salad on the side.

1 14-ounce can petite diced tomatoes
with garlic and olive oil or other
italian-style seasoning
11/2 cups frozen chopped spinach,
thawed
1/3 cup halved Sicilian or other
green olives

1 tablespoon capers, rinsed
1/4 teaspoon crushed red pepper,
or to taste

4 4-ounce chicken cutlets (see Tip)
1/4 teaspoon freshly ground pepper

1 tablespoon extra-virgin olive oil
1. Combine tomatoes, spinach, ol ives,
capers and crushed red pepper in a bowl.
Sprinkle both sides of chicken with pepper.
2. Heat oil in a large skillet over medium-high
heat. Cook the chicken until browned on one
side, 2 to 4 minutes. Turn it over; top with the
tomato mixture. Reduce heat to medium,
cover and cook until cooked through, 3 to 5
minutes.
Per serving: 210 calories; 8 g fat (2 g sat, 5 g
mono); 63 mg cholesterol; 8 g carbohydrate;
0 g added sugars; 26 g protein; 3 g fiber; 527
mg sodium; 401 mg potassium.
nutrition bonus: Vitamin A (151% daily
value), Vitamin C (32% dv), Folate (22% dv),
Magnesium (17% dv).
Carbohydrate Servings: 1/2
exchanges: 11/2 vegetable,3 lean meat, 1 fat
Tip: if you can’t find chicken cutlets
for this recipe, you can make your own.
Purchase four 5-ounce chicken breasts.
remove the tenders and trim the fat.
Place the chicken between pieces of
plastic wrap. Pound with a rolling pin,
meat mallet or heavy skillet until
flattened to about 1/2 inch thick.
Tuna, Artichoke &
Basil Stuffed Potatoes
Makes: 4 servings
Active time: 40 minutes
total: 40 minutes
Heart Health Diabetes Weight Loss Gluten Free
These baked potatoes topped with canned
tuna, artichoke hearts, provolone cheese and
basil may seem unconventional, but the
flavor combination is awesome.

4 medium russet potatoes, scrubbed

2 5- to 6-ounce cans chunk light tuna
(see Tip), drained
3/4 cup nonfat plain Greek yogurt
1/2 cup plus 2 tablespoons chopped
fresh basil, divided

1 6-ounce jar marinated artichoke
hearts, drained and chopped
(about 1/2 cup)

2 scallions, chopped

1 tablespoon capers, rinsed (optional)
1/4 teaspoon salt
1/2 teaspoon freshly ground pepper
3/4 cup shredded provolone cheese

1 plum tomato, finely chopped

1. Pierce potatoes all over with a fork. Micro-
wave on Medium, turning once or twice, until
soft, about 20 minutes. (Or use the “potato
setting” on your microwave and cook ac-
cording to manufacturer’s directions.)
2. Meanwhile, combine tuna, yogurt, 1/2 cup
basil, artichoke hearts, scallions, capers (if
using), salt and pepper in a large bowl.
3. When the potatoes are cool enough to
handle, carefully cut off the top third. Scoop
out the insides and add to the bowl with the
tuna. Place the potato shells in a microwave-
safe dish. Mash the potato and tuna mixture
together with a fork or potato masher.
4. Evenly divide the tuna mixture among the
potato shells. (They will be very well stuffed.)
Top with cheese. Microwave on High until the
filling is hot and the cheese is melted, 2 to 4
minutes. To serve, top each potato with a lit-
tle tomato and some of the remaining 2 ta-
blespoons basil.
Per serving: 344 calories; 8 g fat (4 g sat, 2 g
mono); 27 mg cholesterol; 44 g carbohy-
drate; 0 g added sugars; 26 g protein; 6 g
fiber; 614 mg sodium; 1,159 mg potassium.
nutrition bonus: Vitamin C (55% daily value),
Potassium (33% dv), Calcium (24% dv), Mag-
nesium (19% dv), Iron (17% dv), Vitamin A
(16% dv), Folate (15% dv).
Carbohydrate Servings: 21/2
exchanges: 21/2 starch, 1 vegetable, 21/2 lean
meat
Tip: Chunk light tuna, like all fish and
shellfish, contains some mercury. Ac-
cording to the FDA and ePA, women who
are or might become pregnant, nursing
mothers and young children should limit
their consumption to 12 ounces a week of
fish with lower mercury, including canned
“light” tuna. Consumption of albacore
tuna (which is labeled “white”) should be
limited to no more than 6 ounces a week.
if you’re looking for an environmentally
sustainable canned tuna option, check
the label—tuna that was caught by troll or
pole-and-line is considered the best
choice, according to Monterey Bay
Aquarium’s Seafood Watch Program.
EatingWell Favorite Gluten-Free Diet Recipes
© 2012 eating Well, inc. 5
Sesame-Honey Tempeh
& Quinoa Bowl
Makes: 4 servings, 1/2 cup each quinoa
and slaw & 3/4 cup tempeh
Active time: 30 minutes
total: 30 minutes
Heart Health Diabetes Weight Loss Gluten Free
Here we toss tempeh with a honey-sesame
sauce and serve it over quinoa and shredded
carrots for a satisfying vegetarian meal.
Quinoa & Carrot Slaw
11/2 cups water
3/4 cup quinoa, rinsed

2 cups grated carrots (about 3 large)

2 tablespoons rice vinegar

2 tablespoons sesame seeds, toasted
(see Tips)

1 tablespoon sesame oil

1 tablespoon reduced-sodium soy
sauce
Sesame-Honey tempeh

2 tablespoons sesame oil

2 8-ounce packages tempeh (see Tips),
crumbled into bite-size pieces

3 tablespoons honey

3 tablespoons reduced-sodium soy
sauce

2 tablespoons water

1 teaspoon cornstarch

2 scallions, sliced

1. to prepare quinoa: Bring 1 1/2 cups water
to a boil in a small saucepan. Add quinoa and
return to a boil. Reduce to a low simmer,
cover and cook until the water is absorbed,
10 to 14 minutes. Uncover and let stand.
2. to prepare carrot slaw: Meanwhile, com-
bine carrots, rice vinegar, sesame seeds, 1
tablespoon oil and 1 tablespoon soy sauce in
a medium bowl. Set aside.
3. to prepare tempeh: Heat 2 tablespoons oil
in a large nonstick skillet over medium heat.
Add tempeh and cook, stirring frequently, until
beginning to brown, 7 to 9 minutes.
4. Combine honey, 3 tablespoons soy sauce,
2 tablespoons water and cornstarch in a
small bowl. Add to the pan and cook, stirring,
until the sauce has thickened and coats the
tempeh, about 1 minute.
5. Divide the quinoa among 4 bowls and top
each with 1/2 cup carrot slaw and 3/4 cup
tempeh mixture. Sprinkle with scallions.
Per serving: 536 calories; 27 g fat (5 g sat,
9 g mono); 0 mg cholesterol; 53 g carbohy-
drate; 13 g added sugars; 28 g protein; 5 g
fiber; 588 mg sodium; 899 mg potassium.
nutrition bonus: Vitamin A (182% daily
value), Magnesium (46% dv), Iron (32% dv),
Folate (27% dv), Potassium (26% dv),
Calcium (21% dv), Zinc (19% dv).
Carbohydrate Servings: 3
exchanges: 2 starch, 1 vegetables, 1 other
carbohydrate, 3 medium-fat meat, 2 fat
Tips:
to toast sesame seeds, place in a small
dry skillet and cook over medium-low
heat, stirring constantly, until fragrant
and lightly browned, 2 to 4 minutes.
look for tempeh near refrigerated tofu in
natural-foods stores and many large
supermarkets.
Vegetarian Taco Salad
Makes: 6 servings, about 11/2 cups each
Active time: 40 minutes
total: 40 minutes
to make ahead: Prepare through Step 1,
cover and refrigerate for up to 3 days; reheat
slightly before serving.
Heart Health Diabetes Weight Loss Gluten Free
Nobody will miss the meat in this colorful,
zesty vegetarian taco salad. The rice and
bean mixture can be made ahead and the
salad quickly assembled at mealt ime.
(Recipe by Nancy Baggett for EatingWell.)

2 tablespoons extra-virgin olive oil

1 large onion, chopped
11/2 cups fresh corn kernels (see Tips)
or frozen, thawed

4 large tomatoes
11/2 cups cooked long-grain brown rice
(see Tips)

1 15-ounce can black, kidney or
pinto beans, rinsed

1 tablespoon chili powder
11/2 teaspoons dried oregano, divided
1/4 teaspoon salt
1/2 cup chopped fresh cilantro
1/3 cup prepared salsa

2 cups shredded iceberg or
romaine lettuce

1 cup shredded pepper Jack cheese
21/2 cups coarsely crumbled tortilla chips

lime wedges for garnish
1. Heat oil in a large nonstick skillet over
medium heat. Add onion and corn; cook,
stirring, until the onion begins to brown,
about 5 minutes. Coarsely chop 1 tomato.
Add it to the pan along with rice, beans, chili
powder, 1 teaspoon oregano and 1/4 tea-
spoon salt. Cook, stirring frequently, until the
tomato cooks down, about 5 minutes. Let
cool slightly.
2. Coarsely chop the remaining 3 tomatoes.
Combine with cilantro, salsa and the remain-
ing 1/2 teaspoon oregano in a medium bowl.
3. Toss lettuce in a large bowl with the bean
mixture, half the fresh salsa and 2/3 cup
cheese. Serve sprinkled with tortilla chips
and the remaining cheese, passing lime
wedges and the remaining fresh salsa at the
table.
Per serving: 395 calories; 17 g fat (5 g sat,
5 g mono); 20 mg cholesterol; 52 g carbohy-
drate; 0 g added sugars; 14 g protein; 9 g
fiber; 459 mg sodium; 774 mg potassium.
nutrition bonus: Vitamin A & Vitamin C (38%
daily value), Calcium & Folate (23% dv),
Potassium (22% dv), Magnesium (21% dv),
Calcium (23% dv), Iron (15% dv).
Carbohydrate Servings: 3
exchanges: 31/2 starch, 1 vegetable, 1 lean
meat, 2 fat
Tips:
to remove corn kernels from the cob,
stand an ear of corn on its stem end and
slice the kernels off with a sharp knife.
to cook rice, bring 1 cup water and 1/2 cup
long-grain brown rice to a boil in a small
saucepan. reduce heat to low, cover, and
simmer at the lowest bubble until the
water is absorbed and the rice is tender,
about 40 minutes. remove from the heat
and let stand, covered, for 10 minutes.
EatingWell Favorite Gluten-Free Diet Recipes
© 2012 eating Well, inc. 6
Cheese-&-Spinach-Stuffed
Portobellos
Makes: 4 servings
Active time: 20 minutes
total: 40 minutes
Heart Health Diabetes Weight Loss Gluten Free
Here we take the elements of a vegetarian
lasagna filling—ricotta, spinach and Parme-
san cheese—and nestle them into roasted
portobello mushroom caps. The recipe works
best with very large portobello caps; if you
can only find smaller ones, buy one or two
extra and divide the filling among all the
caps. Serve with a tossed salad and a whole-
wheat dinner roll or spaghetti tossed with
marinara sauce.

4 large portobello mushroom caps
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper,
divided

1 cup part-skim ricotta cheese

1 cup finely chopped fresh spinach
1/2 cup finely shredded Parmesan
cheese, divided

2 tablespoons finely chopped
kalamata olives
1/2 teaspoon italian seasoning
3/4 cup prepared marinara sauce
1. Preheat oven to 450°F. Coat a rimmed
baking sheet with cooking spray.
2. Place mushroom caps, gill-side up, on the
prepared pan. Sprinkle with salt and 1/8 tea-
spoon pepper. Roast until tender, 20 to 25
minutes.
3. Meanwhile, mash ricotta, spinach, 1/4 cup
Parmesan, olives, Italian seasoning and the
remaining 1/8 teaspoon pepper in a medium
bowl. Place marinara sauce in a small bowl,
cover and microwave on High until hot, 30
seconds to 1 1/2 minutes.
4. When the mushrooms are tender, carefully
pour out any liquid accumulated in the caps.
Return the caps to the pan gill-side up.
Spread 1 tablespoon marinara into each cap;
cover the remaining sauce to keep warm.
Mound a generous 1/3 cup ricotta filling into
each cap and sprinkle with the remaining 1/4
cup Parmesan. Bake until hot, about 10 min-
utes. Serve with the remaining marinara
sauce.
Per serving: 216 calories; 12 g fat (5 g sat,
4 g mono); 29 mg cholesterol; 16 g carbohy-
drate; 0 g added sugars; 14 g protein; 3 g
fiber; 683 mg sodium; 692 mg potassium.
nutrition bonus: Calcium (31% daily value),
Vitamin A (28% dv), Potassium (20% dv).
Carbohydrate Servings: 1
exchanges: 2 vegetable, 1 medium-fat
meat, 1 fat
EatingWell Favorite Gluten-Free Diet Recipes
© 2012 eating Well, inc. 7
Pork Fajitas with
Smoky Cherry Salsa
Makes: 4 servings
Active time: 45 minutes
total: 45 minutes
to make ahead: Marinate pork (Step 2) in
the refrigerator, loosely covered, for up to
8 hours.
Heart Health Diabetes Weight Loss Gluten Free
This pork fajitas recipe with grilled pork
tenderloin, onions and peppers gets a sweet-
smoky aroma and flavor when topped with
chipotle-infused cherry salsa. Manchego
cheese, though untraditional for fajitas,
pairs nicely.

1 teaspoon plus a pinch of salt, divided

2 cloves garlic, minced

Zest of 2 limes

6 teaspoons lime juice, divided
11/4 teaspoons ground chipotle pepper
(see Tips), divided
11/4 pounds pork tenderloin, trimmed

1 medium white onion, thickly
sliced crosswise

1 red or green bell pepper, quartered

1 cup chopped pitted sweet or sour
fresh cherries (see Tips)
1/4 cup finely chopped fresh cilantro
1/2 cup shredded Manchego or
Cheddar cheese

8 6-inch corn tortillas, warmed (see Tips)
1. Preheat grill to medium-high.
2. Mash 1 teaspoon salt and garlic in a small
bowl with a mortar and pestle or a spoon
until a paste forms. Mix in lime zest, 2 tea-
spoons lime juice and 1 teaspoon ground
chipotle. Rub the paste all over pork.
3. Oil the grill rack (see Tips). Grill the pork,
turning occasionally, until an instant-read
thermometer inserted in the thickest part
reaches 145°F, 13 to 15 minutes. Grill onion
and bell pepper, turning occasionally, until
charred and tender, 8 to 10 minutes. Transfer
the pork to a clean cutting board and let rest
for 5 minutes.
4. Combine cherries, cilantro, the remaining 4
teaspoons l ime juice, the remaining 1/4
teaspoon chipotle and pinch of salt in a bowl.
Finely chop one slice of grilled onion and stir
into the salsa.
5. Thinly slice the remaining onion and pep-
per. Thinly slice the pork. Serve the pork and
vegetables with the salsa and cheese on
tortillas.
Per serving: 365 calories; 10 g fat (4 g sat,
3 g mono); 107 mg cholesterol; 33 g carbo-
hydrate; 0 g added sugars; 37 g protein; 6 g
fiber; 881 mg sodium; 883 mg potassium.
nutrition bonus: Vitamin C (87% daily value),
Vitamin A (38% dv), Zinc (27% dv), Potassium
(25% dv), Magnesium (23% dv), Calcium
(18% dv), Iron (15% dv).
Carbohydrate Servings: 2
exchanges: 11/2 starch, 1 vegetable, 41/2 lean
meat
Tips:
Chipotle peppers are dried, smoked jala-
peños. look for ground chipotle in the
spice section of most supermarkets or
online at penzeys.com.
to pit fresh cherries, use a tool made for
the job—a hand-held cherry pitter; it also
works for olives! Or pry out the pit with
the tip of a knife or vegetable peeler.
to warm corn tortillas, wrap a stack of
tortillas in barely damp paper towels;
microwave on High for 30 to 45 seconds.
Or wrap stacks of 4 tortillas in foil; place
in a 375°F oven for 10 to 15 minutes. Wrap
tortillas in a clean towel to keep warm.
Oiling a grill rack before you grill foods
helps ensure that the food won’t stick.
Oil a folded paper towel, hold it with
tongs and rub it over the rack. (Do not
use cooking spray on a hot grill.)
EatingWell Favorite Gluten-Free Diet Recipes
© 2012 eating Well, inc. 8
Sweet Potato &
Black Bean Chili
Makes: 2 servings, 2 cups each
Active time: 20 minutes
total: 30 minutes
to make ahead: Cover and refrigerate for
2 days. Stir in cilantro just before serving.
Heart Health Diabetes Weight Loss Gluten Free
This satisfying vegetarian chili for two is
s tudded wi th b lack beans and sweet
potatoes. Serve with some warmed corn tor-
tillas and tossed salad with orange segments
and avocado.

2 teaspoons extra-virgin olive oil

1 small onion, finely diced

1 small sweet potato, peeled and diced

2 cloves garlic, minced

1 tablespoon chili powder

2 teaspoons ground cumin
1/4 teaspoon ground chipotle chile
(see Tip)
1/8 teaspoon salt, or to taste
11/3 cups water

1 15-ounce can black beans, rinsed

1 cup canned diced tomatoes

2 teaspoons lime juice

2 tablespoons chopped fresh cilantro

Heat oil in a large saucepan over medium-
high heat. Add onion and potato and cook,
stirring often, until the onion is slightly soft-
ened, about 4 minutes. Add garlic, chili pow-
der, cumin, chipotle and salt and cook,
stirring constantly, until fragrant, about 30
seconds. Add water, bring to a simmer,
cover, reduce heat to maintain a gentle sim-
mer and cook until the potato is tender, 10 to
12 minutes. Add beans, tomatoes and lime
juice; increase heat to high and return to a
simmer, stirring often. Reduce heat to main-
tain a simmer and cook until slightly reduced,
about 4 minutes. Remove from the heat and
stir in cilantro.
Per serving: 374 calories; 6 g fat (1 g sat, 4 g
mono); 0 mg cholesterol; 67 g carbohydrate;
0 g added sugars; 14 g protein; 15 g fiber;
697 mg sodium; 603 mg potassium.
nutrition bonus: Vitamin A (410% daily
value), Vitamin C (45% dv), Iron (30% dv),
Potassium (17% dv).
Carbohydrate Servings: 21/2
exchanges: 3 starch, 1 vegetable, 1 lean
meat
Tip: Chipotle peppers are dried, smoked
jalapeño peppers. Ground chipotle can
be found in the specialty spice section of
most supermarkets.
Indian-Spiced Chicken
& Asparagus
Makes: 4 servings, about 1 cup each
Active time: 40 minutes
total: 40 minutes
Heart Health Diabetes Weight Loss Gluten Free
This easy chicken-and-asparagus sauté is
boldly seasoned with aromatic cumin and
fennel; the seeds are toasted in a skillet
before grinding to bring out the most flavor. If
you don’t want to buy a whole jar of the
spices, look for them in the bulk spice
section in natural-foods stores and buy
just what you need for this recipe. Serve
over brown rice, millet or quinoa.
11/2 teaspoons cumin seeds
11/2 teaspoons fennel seeds

1 pound chicken tenders, cut into
bite-size chunks
3/4 teaspoon salt, divided

2 tablespoons canola oil, divided

1 medium onion, chopped

3 cloves garlic, minced

1 small fresh chile, seeded and minced

1 tablespoon minced fresh ginger
11/2 bunches asparagus (about 11/2
pounds), woody ends trimmed,
cut into 1-inch pieces
1/2 cup “lite” coconut milk (see Tip)
1/2 cup chopped fresh cilantro
1. Toast cumin and fennel seeds in a small
dry skillet over medium heat until fragrant
and beginning to brown, about 2 minutes.
Finely grind in a spice grinder (such as a
clean coffee grinder) or with a mortar and
pestle.
2. Toss chicken with 11/2 teaspoons of the
spice mixture and 1/4 teaspoon salt in a bowl.
Heat 1 tablespoon oil in a large nonstick skil-
let over medium-high heat. Add the chicken
and cook, stirring frequently, until browned, 3
to 4 minutes. Remove to a plate.
3. Reduce heat to medium and add the re-
maining 1 tablespoon oil, onion, garlic, chile
and ginger; cook, stirring, until softened, 2 to
3 minutes. Add asparagus, sprinkle with the
remaining spice mixture and cook, stirring,
for 2 minutes. Stir in coconut milk and the
remaining 1/2 teaspoon salt and simmer for
2 minutes more. Return the chicken and any
accumulated juice to the pan and cook until
the chicken is just cooked through and the
asparagus is tender-crisp, about 2 minutes
more. Serve sprinkled with cilantro.
Per serving: 249 calories; 12 g fat (3 g sat,
6 g mono); 63 mg cholesterol; 9 g carbohy-
drate; 0 g added sugars; 26 g protein; 3 g
fiber; 514 mg sodium; 477 mg potassium.
nutrition bonus: Folate (34% daily value),
Vitamin A (21% dv), Vitamin C (20% dv).
Carbohydrate Servings: 1/2
exchanges: 1 vegetable, 3 lean meat, 2 fat
Tip: refrigerate leftover coconut milk for
up to 1 week or freeze for up to 2 months.
it will appear separated when thawed;
simply mix until smooth.
EatingWell Favorite Gluten-Free Diet Recipes
© 2012 eating Well, inc. 9
Delicata Squash & Tofu Curry
Makes: 4 servings, about 11/2 cups each
Active time: 40 minutes
total: 40 minutes
Heart Health Diabetes Weight Loss Gluten Free
This easy tofu curry, made with pretty deli-
cata squash and hearty greens, cooks up in
one skillet. To speed up the prep, use bagged
chopped kale. Delicata squash’s thin skin is
tender when it’s cooked, so there’s no need
to peel—another time saver. Serve with qui-
noa or brown rice.

2 tablespoons curry powder,
preferably Madras
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper

1 14-ounce package extra-firm or
firm water-packed tofu

4 teaspoons canola oil, divided

1 large delicata squash (about 1
pound), halved, seeded and
cut into 1-inch cubes

1 medium onion, halved and sliced

2 teaspoons grated fresh ginger

1 14-ounce can “lite” coconut milk

1 teaspoon light brown sugar

8 cups coarsely chopped kale or chard,
tough stems removed

1 tablespoon lime juice, plus more
to taste
1. Combine curry powder, salt and pepper in
a small bowl. Blot tofu dry with a paper towel
and cut into 1-inch cubes; toss the tofu in a
medium bowl with 1 teaspoon of the spice
mixture.
2. Heat 2 teaspoons oil in a large nonstick
skillet over medium-high heat. Add the tofu
and cook, stirring every 2 minutes, until
browned, 6 to 8 minutes total. Transfer to a
plate.
3. Heat the remaining 2 teaspoons oil over
medium-high heat. Add squash, onion, gin-
ger and the remaining spice mixture; cook,
stirr ing, until the vegetables are l ightly
browned, 4 to 5 minutes. Add coconut milk
and brown sugar; bring to a boil. Add half the
kale (or chard) and cook, stirring, until slightly
wilted, about 1 minute. Stir in the rest of the
greens and cook, stirr ing, for 1 minute.
Return the tofu to the pan, cover and cook,
stirring once or twice, until the squash and
greens are tender, 3 to 5 minutes more.
Remove from the heat and stir in lime juice.
Per serving: 316 calories; 18 g fat (6 g sat, 7 g
mono); 0 mg cholesterol; 29 g carbohydrate;
1 g added sugars; 16 g protein; 8 g fiber; 363
mg sodium; 824 mg potassium.
nutrition bonus: Vitamin A (599% daily
value), Vitamin C (127% dv), Calcium (34%
dv), Magnesium (30% dv), Iron (26% dv),
Potassium (24% dv), Folate (16% dv).
Carbohydrate Servings: 11/2
exchanges: 1 starch, 2 vegetable, 1 me-
dium-fat meat, 2 fat
Seared Salmon with
Braised Broccoli
Makes: 4 servings
Active time: 40 minutes total: 40 minutes
Heart Health Diabetes Weight Loss Gluten Free
Here we pair pan-seared salmon with braised
broccoli and make it special with a quick,
Italian-inspired topping of sautéed onions,
pine nuts and raisins.
11/4 pounds wild Alaskan salmon fillet,
skinned (see Tip) and cut into
4 portions

1 tablespoon chopped fresh rosemary
or 1 teaspoon dried, divided

1 teaspoon salt, divided

2 heads broccoli (1-11/2 pounds),
trimmed
11/2 tablespoons extra-virgin olive oil,
divided

1 small onion, diced

3 tablespoons raisins

2 tablespoons pine nuts
1/2 cup water
1. Season salmon with half the rosemary and
1/2 teaspoon salt at least 20 minutes and up to
1 hour before cooking. Cut the broccoli into
florets with 2-inch-long stalks. Remove the
tough outer layer of the stalk with a vegetable
peeler. Cut the florets in half lengthwise.
2. Heat 1 tablespoon oil in a large wide
saucepan over medium heat. Add onion and
cook, stirring occasionally, until translucent,
3 to 4 minutes. Add raisins, pine nuts and the
remaining rosemary; toss to coat with oil.
Cook, stirring, until the pine nuts are fragrant
and beginning to brown, 3 to 5 minutes. Add
the broccoli, season with the remaining 1/2
teaspoon salt and toss to combine. Add
water and bring to a boil. Reduce heat to
maintain a gentle simmer and cook, stirring
occasionally, until the water has almost evap-
orated, 8 to 10 minutes.
3. Meanwhile, heat the remaining 1/2 table-
spoon oil in a large nonstick skillet over
medium-high heat. Add salmon, skinned-
side up, and cook until golden brown, 3 to 5
minutes. Turn the salmon over, remove the
pan from the heat and let stand until just
cooked through, 3 to 5 minutes more.
4. To serve, divide the broccoli among 4
plates. Top with salmon and spoon raisins,
pine nuts and any liquid remaining in the pan
over the salmon.
Per serving: 311 calories; 14 g fat (2 g sat,
7 g mono); 66 mg cholesterol; 16 g carbohy-
drate; 0 g added sugars; 32 g protein; 5 g
fiber; 699 mg sodium; 960 mg potassium.
nutrition bonus: Vitamin C (129% daily
value), Vitamin A (40% dv), Potassium (28%
dv), Magnesium (20% dv), omega-3s.
Carbohydrate Servings: 1
exchanges: 1 vegetable, 4 lean meat
Tip: Wild-caught salmon from the Pacific
(preferably Alaskan) is considered the
best choice for the environment because
it is more sustainably fished and has a
larger, more stable population. Farmed
salmon, including Atlantic, should be
avoided, as it endangers the wild salmon
population. For more information, visit
Monterey Bay Aquarium Seafood Watch
at seafoodwatch.org.
EatingWell Favorite Gluten-Free Diet Recipes
© 2012 eating Well, inc. 10
Zesty Shrimp &
Black Bean Salad
Makes: 20 minutes total: 20 minutes
to make ahead: Cover and refrigerate
for up to 1 day.
Heart Health Diabetes Weight Loss Gluten Free
Loaded with fresh tomatoes, peppers and
cilantro and seasoned with cumin and chile,
this shrimp and black bean salad recipe has
all the flavors of a great fresh salsa and is a
quick and easy no-cook recipe. Serve with
tortilla chips or fresh corn tortillas.
1/4 cup cider vinegar

3 tablespoons extra-virgin olive oil

1 tablespoon minced chipotle chile in
adobo (see Tips), or more to taste

1 teaspoon ground cumin
1/4 teaspoon salt

1 pound peeled and deveined cooked
shrimp (see Tips), cut into
1/2-inch pieces

1 15-ounce can black beans, rinsed

1 cup quartered cherry tomatoes

1 large poblano pepper or bell pepper,
chopped
1/4 cup chopped scallions
1/4 cup chopped fresh cilantro
Whisk vinegar, oil, chipotle, cumin and salt in
a large bowl. Add shrimp, beans, tomatoes,
poblano (or bell pepper), scallions and cilan-
tro; toss to coat. Serve room temperature
or cold.
Per serving: 273 calories; 12 g fat (2 g sat,
8 g mono); 143 mg cholesterol; 19 g carbo-
hydrate; 0 g added sugars; 21 g protein; 6 g
fiber; 410 mg sodium; 533 mg potassium.
nutrition bonus: Vitamin C (55% daily value),
Folate (20% dv), Potassium & Vitamin A
(16% dv).
Carbohydrate Servings: 1
exchanges: 1 starch, 1 vegetable, 2 lean
meat, 2 fat
Tips:
Peppers, chipotle, in adobo sauce: Chi-
potle chiles in adobo sauce are smoked
jalapeños packed in a flavorful sauce.
look for the small cans with Mexican
foods at large supermarkets. Once
opened, they’ll keep up to 2 weeks in the
refrigerator or 6 months in the freezer.
For shrimp that have been raised or
caught with sound environmental
practices, look for fresh or frozen shrimp
certified by an independent agency, such
as the Marine Stewardship Council. if you
can’t find certified shrimp, choose wild-
caught shrimp from north America—it’s
more likely to be sustainably caught. to
peel, grasp the legs and hold onto the
tail while you twist off the shell. to
devein, use a paring knife to make a slit
along the length of the shrimp. remove
the dark digestive tract (or “vein”) with
the knife tip.
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About EatingWell health tags
A recipe checked…
has limited saturated fat.
is low in calories and meets limits for Carbohydrate Servings.
has reduced calories (and limited saturated fat).
does not contain wheat, rye, barley or oats.
(Many processed foods, such as broths, soy sauce and other
condiments, may contain hidden sources of gluten. If a recipe
calls for a packaged [e.g., canned] ingredient, we recommend
that you carefully read the label to make sure you pick a brand
that does not contain a hidden source of gluten. Also, please
note that while a recipe may be marked “Gluten Free,” the
serving suggestions that accompany it may contain gluten.)
©2012 Eating Well, Inc. All rights reserved. Photography by Ken Burris, Carin Krasner (page 2),
Peter Ardito (page 3, left), Bryan McCay (page 10).
Heart Health
Diabetes
Weight Loss
Gluten Free