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
|
|
Amount Per Serving |
|
Calories
|
Calories From Fat
|
|
% Daily Value *
|
|
Total Fat
|
|
|
|
Cholesterol
|
|
|
Sodium
|
|
|
Total Carbohydrate
|
|
|
|
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
|
|
|
|
|