Gluten-Free Shake and Bake
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
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| Amount Per Serving |
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Calories
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Calories From Fat
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% Daily Value *
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Total Fat
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Cholesterol
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Sodium
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Total Carbohydrate
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Protein
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Vitamin A
%
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• |
Vitamin C
%
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Calcium
%
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Iron
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| * Percentage Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs: |
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Calories |
2,000 |
2,2500 |
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| 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 |
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300g |
375g |
| Dietary Fiber |
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25g |
30g |
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| Calories per gram: |
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Fat 9 •
Carbohydrate 4 •
Protein 4
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