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Gluten-Free Shake and Bake
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Ingredients
½ c. chickpea (garbanzo) flour
½ c. crushed gluten-free corn flakes or bread crumbs
1 tsp. sea salt
1 tsp. celery salt
1 tsp. dried parsley flakes
½ tsp. sugar
½ tsp. onion powder
½ tsp. garlic powder
¼ tsp. paprika
¼ tsp. freshly ground black pepper
Directions
Crush the cornflakes or bread crumbs in a plastic bag with a rolling pin. In a small bowl, whisk all the ingredients together until well blended. Pour into a shaker bag and coat the food in it. Moisten vegetables or meat with water. Preheat oven or frying oil. Fry foods or bake them at 400 degrees F in an ungreased or foil-lined baking pan until cooked through. Do not cover or turn food during baking.
Use for coating vegetable, chicken, steaks or fish fillets before frying or baking to get a crisp, crunchy texture.
Nutrition Facts
Serving Size
Servings Per Container
1 cup
Amount Per Serving
Calories
Calories From Fat
% Daily Value *
Total Fat
Saturated Fat
Trans Fat
Cholesterol
Sodium
Total Carbohydrate
Dietary Fiber
Sugars
Protein
Vitamin A
%
•
Vitamin C
%
Calcium
%
•
Iron
%
* Percentage Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
Calories
2,000
2,2500
Total Fat
Less than
65g
80g
Saturated Fat
Less than
20g
25g
Cholesterol
Less than
300mg
300mg
Sodium
Less than
2,400mg
2,400mg
Total Carbohydrate
300g
375g
Dietary Fiber
25g
30g
Calories per gram:
Fat 9 • Carbohydrate 4 • Protein 4
How to prepare pulses
Appetizers/Snacks
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Gluten Free
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