It's one of life's little unfair truths: You finally find a gluten-free option that looks appealing, but upon closer inspection, you see that it's packed with refined flour, unhealthy fats, and salt. Sure, it might help you bypass your gluten-related symptoms, but it's about as healthy as a Twinkie with a side of gravy. So frustrating!
That's why Prevention advisor and bestselling author, Arthur Agatston, MD, created the new South Beach Diet Gluten Solution Cookbook. Based on the same proven South Beach Diet principles that have helped millions of people lose weight, you can rest assured these recipes won't expand your waistline.
These 6 new recipes will have you looking at gluten-free cooking in a whole new—exciting!—way.
Asparagus In A Blanket
Choose asparagus that are at least ½ inch across at the base. Really skinny (or really fat) asparagus won’t work as well here. A typical pound of asparagus has 18 to 21 spears, and the ideal number of asparagus spears to wrap into a bundle is 3. So you may only get 6 bundles here instead of 7. If that’s the case, divide the dough and cheese accordingly.
PREP TIME: 10 minutes
TOTAL TIME: 30 minutes
SERVINGS: 7 bundles
1 lb medium asparagus
½ c plus 2 Tbsp garbanzo bean flour
½ tsp gluten-free baking powder
2 pinches salt
3 Tbsp liquid egg whites
2 tsp extra-virgin olive oil
2 slices (¾ oz each) deli-sliced reduced-fat Swiss cheese, cut into a total of 7 thin strips
2 tsp Dijon mustard
1. COOK the asparagus in a steamer until still crisp but bright green in color, about 3 minutes. Remove from the steamer to a plate to cool.
2. PREHEAT the oven to 375°F. Line a small baking sheet or baking pan with parchment paper (or use a nonstick pan).
3. STIR together the garbanzo flour, baking powder, and salt in a medium bowl. Stir in the egg whites and 1 teaspoon of the oil. The dough should be like a slightly sticky pie dough.
4. PINCH off 1-inch balls of the dough and roll into logs about 3 inches long. Bundle 3 asparagus spears together, wrap a strip of cheese around the middle, and place the asparagus perpendicular to the log of dough. With moistened hands, wrap the dough around the cheese and form it into an even band, pressing it down to completely cover the cheese. Place the bundles on the baking sheet as you work.
5. STIR together the mustard and remaining 1 teaspoon oil in a small bowl. Brush the tops of the dough and the asparagus with the mustard mixture. Bake until the dough has puffed and browned, about 10 minutes. Serve warm or at room temperature.
NUTRITION (per serving) 81 cal, 3.5 g fat, 1 g sat fat, 6 g pro, 8 g carb, 2 g fiber, 123 mg sodium
MAKE AHEAD TIP You can steam the asparagus and assemble the bundles up to 4 hours ahead. Place on the baking sheet or in the baking pan, cover well, and refrigerate. Bring back to room temperature before baking.
More from Prevention: 8 Awesome Asparagus Recipes
Adapted from The South Beach Diet Gluten Solution Cookbook by Arthur Agatston, MD, (published by Rodale, which publishes Prevention).Learn more about the book here!
Turkey Breast Stuffed With Spinach And Ricotta
The stuffing for this roasted turkey breast tastes like a rich creamed spinach side dish, but without as much saturated fat—here it’s an “inside” dish, since it cooks inside the rolled-up turkey. Although this makes lovely leftovers if you’re cooking for fewer than 6 people, it is also a very nice dinner party or buffet dish.
PREP TIME: 20 minutes
TOTAL TIME: 1 hour, 5 minutes plus standing time
SERVINGS: 6 (2 slices)
4 cloves garlic, minced
1 Tbsp plus 2 tsps extra-virgin olive oil
1 package (10 oz) frozen chopped spinach, thawed and squeezed very dry
⅓ cup part-skim ricotta cheese
3 Tbsp grated Parmesan cheese
1 lg egg
1 tsp grated orange zest
½ tsp freshly ground black pepper
1 boneless, skinless turkey breast half (2 lbs)
1 Tbsp fresh orange juice
½ tsp paprika
½ tsp salt
1. PREHEAT the oven to 375°F.
2. COMBINE the garlic and 1 tablespoon of the oil in a small saucepan. Heat over low heat until the garlic is fragrant and is just beginning to sizzle, about 2 minutes.
3. REMOVE the pan from the heat, add the spinach (shredding it as you do so), and stir to coat with the oil. Let cool slightly.
4. COMBINE the ricotta, Parmesan, egg, orange zest, and pepper in a medium bowl. Add the spinach mixture and stir to combine.
5. WITH the pointed end of the turkey breast facing you, make a lengthwise and horizontal cut into the thicker side. Slice through the breast, cutting almost to, but not through, the opposite side. Open the turkey up like a book and pound lightly to an even thickness.
6. SPREAD the ricotta-spinach mixture over the turkey, leaving a 2-inch border all around. Roll the turkey up as best you can (it will not be an even piece of meat) and tie in several places with kitchen twine. Use small wooden skewers to pin closed any tears or holes (there will definitely be some).
7. PLACE the turkey on a rack set over a small roasting pan or baking pan. Pour ½ inch of hot water into the bottom of the pan and cover the pan with foil. Roast the turkey for 30 minutes.
8. COMBINE the orange juice, paprika, salt, and remaining 2 teaspoons of oil in a small bowl.
9. UNCOVER the turkey, brush with the orange juice mixture, and roast until the turkey is cooked through and an instant-read thermometer inserted in the middle of the stuffing registers 140°F, about 15 minutes longer. Transfer the turkey to a cutting board, tent with foil, and let stand 15 minutes before cutting into 12 slices.
NUTRITION (per serving) 262 cal, 8.5 g fat, 2.5 g sat fat, 41 g pro, 4 g carb, 1.5 g fiber, 359 mg sodium
Orange-Maple Pork Tenderloin
The packaged marinated teriyaki tenderloins sold in the supermarket are not gluten free. Here’s a simple solution: Make your own marinade. Since the packaged tenderloin from the store usually comes with 2 pieces, you can double the marinade and bake 2 tenderloins at once to have leftovers for other meals. Enjoy the pork with a salad of bell peppers and microgreens.
PREP TIME: 10 minutes
TOTAL TIME: 45 minutes plus marinating time
SERVINGS: 4
1 navel orange
2 cloves garlic, minced
2 Tbsp maple-flavored agave nectar
2 Tbsp gluten-free reduced sodium tamari soy sauce
1¼ pounds pork tenderloin
Olive oil cooking spray
1. PEEL 3 long strips of orange zest from the orange using a vegetable peeler. Squeeze the juice from the orange.
2. COMBINE the juice, zest strips, and garlic in a small saucepan. Simmer for 5 minutes to mellow the garlic, infuse the orange juice with flavor, and reduce the liquid a bit.
3. STIR together the agave nectar and tamari in a cup or small bowl.
4. STRAIN the orange juice mixture into the tamari mixture, pressing on the solids to extract flavor. Let cool slightly, then transfer to a sturdy resealable plastic bag big enough to hold the pork. Add the pork, making sure that it is completely covered by the marinade. Force out the air, seal, and marinate in the refrigerator for at least 30 minutes or preferably for 2 hours (you could also leave it overnight).
5. PREHEAT the oven to 375°F. Line a rimmed baking sheet with foil (for easier cleanup). Reserving the marinade, place the pork (straight from the refrigerator) on the baking sheet and spray very lightly with olive oil. Roast for 20 minutes.
6. BRUSH the pork with the reserved marinade (and then discard any unused marinade) and roast until an instant-read thermometer inserted the thickest part of the pork registers 145°F (the meat will be very slightly pink and still juicy), about 10 minutes.
7. TRANSFER the pork to a cutting board and let stand for 10 minutes. Thinly slice across the grain, divide among 4 plates, and serve.
NUTRITION (per serving) 189 cal, 4.5 g fat, 1.5 g sat fat, 27 g pro, 8 g carb, 0 g fiber, 321 mg sodium
Spicy Sweet Potato Mash
Although baking takes longer than other methods of cooking sweet potatoes (like boiling), it’s worth the wait because it brings out the naturally sweet flavors of the vegetable. We’ve left the skin on for both added texture and fiber, but if you’re not a fan, feel free to remove it once the sweet potatoes are done.
PREP TIME: 5 minutes
TOTAL TIME: 50 minutes
SERVINGS: 4 (¾ cup)
4 sweet potatoes (about 6 ounces each), well scrubbed
1 Tbsp plus 1 tsp fresh lime juice
1 Tbsp plus 1 tsp extra-virgin olive oil
1½ tsp gluten-free chili powder
¼ tsp salt
¼ tsp freshly ground black pepper
1. PREHEAT the oven to 400°F. Line a baking sheet with foil (for easier cleanup).
2. PLACE the potatoes on the baking sheet and, with a paring knife or a fork, pierce them in several places. Bake until tender, about 45 minutes.
3. THICKLY SLICE and transfer the potatoes when cool enough to handle and transfer to a serving bowl. Add the lime juice, oil, chili powder, salt, and pepper. Mash with a potato masher or a spoon and serve.
NUTRITION (per serving) 145 cal, 5 g fat, 0.5 g sat fat, 2 g pro, 25 g carb, 3.5 g fiber, 198 mg sodium
MAKE AHEAD TIPThe sweet potatoes can be roasted up to a day ahead and refrigerated. At serving time, mash the potatoes and gently heat with the olive oil, lime juice, seasonings, and 3 tablespoons of water.
Green Beans Mimosa
In French cooking, the term "mimosa" signifies a dish that is garnished with minced hard-boiled egg because of its resemblance to the tiny yellow flower clusters of the mimosa shrub. In this version, chopped pistachios add a nice hint of green. Try the mimosa mixture to add a little pro and a flavor twist to steamed asparagus or snow peas, too.
PREP TIME: 15 minutes
TOTAL TIME: 30 minutes
SERVINGS: 4 (1 cup)
1 lg egg
1¼ lbs green beans
2 tsp grated lemon zest
2 tsp fresh lemon juice
2 tsp extra-virgin olive oil
½ tsp coarse kosher salt
3 Tbsp finely chopped unsalted roasted pistachios
1. COMBINE the egg and cold water to cover In a small saucepan. Bring to a boil over high heat. Remove from the heat, cover, and let stand for 12 minutes, then run under cold water. Peel and very finely chop the egg. Transfer to a small bowl.
2. WHILE the egg is cooking, in a steamer, cook the beans until crisp-tender, 5 to 9 minutes (depending on the age and size of the beans). Transfer the beans to a medium bowl. Add the lemon juice, oil, and ¼ teaspoon of the salt. Toss to combine. Arrange on a platter.
3. ADD the lemon zest, pistachios, and remaining ¼ teaspoon salt to the bowl with the chopped egg. Stir to combine.
4. SPRINKLE the beans with the egg mixture. (If not serving on a platter, each portion gets about 2 tablespoons of the egg mixture.) Serve hot or warm.
NUTRITION (per serving) 110 cal, 6.5 g fat, 1 g sat fat, 5 g pro, 11 g carb, 4 g fiber, 266 mg sodium
Poached Pears With Caramalized Pear Cream
The concentrated pear purée you make here is a delicious, naturally sweet dessert sauce that also happens to boast some fiber.
PREP TIME: 15 minutes
TOTAL TIME: 30 minutes
SERVINGS: 4
3 Bartlett pears
3 tsp fresh lime juice
¼ tsp pure almond extract
Pinch ground allspice
2 Tbsp nonfat (0%) plain Greek yogurt
1. CUT one of the pears into chunks and place in a small microwave-safe bowl with 1 tablespoon water. Cover the bowl and microwave on high until very soft, 3 to 4 minutes (depending on the ripeness of the pear). Let cool slightly. With a wooden spoon or rubber spatula, push the pear through a fine-mesh strainer back into the same bowl to get a very thin purée (discard the skin and seeds). Add 1 teaspoon of the lime juice, the almond extract, and the allspice to the purée and stir to combine.
2. PEEL, halve, and core the remaining pears. Rub with the remaining 2 teaspoons lime juice to keep them from turning brown.
3. PLACE the pears in a medium nonstick skillet, cover with the pear purée, and bring to a simmer over medium-low heat. Cover and simmer (reducing the heat if necessary) until the pears are tender, 10 to 15 minutes (depending on the ripeness of the pears).
4. LIFT the pears out of the cooking juices with a slotted spatula to a plate. Bring the cooking juices to a high simmer and cook, stirring constantly, until reduced, thickened, and beginning to caramelize, about 5 minutes (there should be about ¼ cup of thickened pear purée).
5. SCRAPE the pear mixture into a small bowl and let cool, then stir in the yogurt.
6. SERVE the pears warm, at room temperature, or chilled, dolloped evenly with the pear cream. Sprinkle each with a little allspice, if desired.
NUTRITION (per serving) 83 cal, 0 g fat, 0 g sat fat, 1 g pro, 21 g carb, 4 g fiber, 4 mg sodium
