Feeding a child who has gluten intolerance or celiac disease can take an extra spark of creativity. Many of the go-to foods, such as pizza and pasta in their conventional wheat-flour forms, are off limits. We spoke with two experts in the Center for Celiac Disease at Children’s Hospital of Philadelphia (CHOP) — Karen Hlywiak, BSN, RN, a nurse coordinator, and Kara Feigenbaum, RD, CDE, LDN, a clinical dietitian — for ideas on tasty gluten-free cooking. Here are three recipes they recommend as having high appeal for the whole family.
Cornmeal Chicken Nuggets
- 1 pound boneless chicken breasts or chicken tenderloin strips
- Salt and pepper to taste
- 1/3 cup cornmeal
- 2 tablespoons olive oil or canola oil
Cut boneless chicken into small pieces — 1 to 1 1/2 inches across. Rinse in water. Sprinkle with salt and pepper, then coat with cornmeal. Fry in oil on medium-high heat until brown on each side, about eight (8) minutes, turning once after four (4) minutes. Serves 3 to 4.
- 1 tablespoon olive oil or canola oil
- 1 medium onion, diced
- 1 red pepper, diced
- 3 carrots, diced
- 1 pound ground beef
- One 28-ounce can chopped or crushed tomatoes
- 2 teaspoons ground cumin
- 2 tablespoons chili powder
- 1 teaspoon salt
- ½ teaspoon pepper
- One 15 1/2-ounce can kidney beans, drained and rinsed
- One 15 1/2-ounce can black beans, drained and rinsed
- Optional: 4 ounces shredded cheddar cheese
- In a large skillet, cook diced onions and carrots in oil over medium heat until soft, stirring occasionally.
- Add ground beef, break up, and cook until no longer pink. Drain excess fat.
- Add tomatoes and spices and simmer for 30 minutes, stirring occasionally.
- Add beans and cook for another 20 minutes, stirring occasionally.
- Optional: When serving, top each bowl with layer of shredded cheddar cheese.
Cheesy Cauliflower Flatbread
- 1 head cauliflower, diced or shredded
- 2 large eggs
- 2 cups shredded cheese (mix of mozzarella and parmesan)
- 2 cloves garlic, minced
- 2 teaspoon oregano or Italian seasoning
- 1 teaspoon salt
- ½ teaspoon black pepper
- Preheat oven to 425 F and line two baking sheets with parchment paper.
- Cut cauliflower into florets, discarding outer leaves. Chop in a food processor until it resembles rice, or grate with a hand grater.
- Cook the riced or grated cauliflower in a microwave for 10 minutes (or in a 375-degree oven for 25 minutes). Allow to cool, then squeeze out excess moisture by wrapping in a cloth and squeezing hard.
- Put the cauliflower in a mixing bowl and add the eggs, minced garlic, spices and 1 1/4 cups of the grated cheese (setting aside the remaining ¾ cup of cheese). Stir until ingredients are combined.
- Spoon the cauliflower mixture onto the parchment-lined baking sheets. Spread and flatten until it is ¼ inch thick and in a rectangular shape.
- Bake at 425 F for 20 to 25 minutes, until the top is a golden brown.
- Remove from oven and sprinkle with remaining cheese, then put back in the oven for another five to 10 minutes until the cheese is melted and starting to brown.
- Cool for about 10 minutes and cut into “breadsticks.”