Gluten-Free Mediterranean Rice Bowl

Ingredients

• 4 cups cooked rice, quinoa, or certified GF noodles 4 cups cooked rice, quinoa, or certified GF noodles
• 1 pound protein of choice (e.g., grilled chicken breast, seasoned shrimp, pan-fried tofu, or drained chickpeas) 1 pound protein of choice (e.g., grilled chicken breast, seasoned shrimp, pan-fried tofu, or drained chickpeas)
• 3 cups fresh vegetables of choice, chopped (e.g., cucumber, bell peppers, cherry tomatoes, Kalamata olives, red onion) 3 cups fresh vegetables of choice, chopped (e.g., cucumber, bell peppers, cherry tomatoes, Kalamata olives, red onion)
• 1/2 cup gluten-free sauce (e.g., GF tamari-based dressing, tahini dressing, or a simple olive oil and herb vinaigrette) 1/2 cup gluten-free sauce (e.g., GF tamari-based dressing, tahini dressing, or a simple olive oil and herb vinaigrette)
• 2 tbsp fresh lemon juice or rice vinegar 2 tbsp fresh lemon juice or rice vinegar
• 1 tbsp extra virgin olive oil 1 tbsp extra virgin olive oil
• 1/4 cup fresh herbs, chopped (e.g., parsley, mint, dill) 1/4 cup fresh herbs, chopped (e.g., parsley, mint, dill)
• Optional: Feta cheese (ensure GF), toasted sunflower seeds, or a dollop of hummus Optional: Feta cheese (ensure GF), toasted sunflower seeds, or a dollop of hummus

Instructions

1. 1

   Prepare the base: If using rice or quinoa, cook according to package directions until tender and fluffy, about 15-20 minutes. If using certified GF noodles, cook them until al dente, typically 8-12 minutes, then drain well.

2. 2

   Cook or prepare the protein: Grill chicken or shrimp until cooked through, about 5-7 minutes per side, or pan-fry tofu until golden brown and slightly crispy, about 8-10 minutes. Ensure any marinades or seasonings used are certified gluten-free. If using chickpeas, drain and rinse them thoroughly.

3. 3

   Prepare fresh vegetables: Wash and chop all your chosen vegetables into bite-sized pieces. This can be done while the base and protein are cooking, taking approximately 5-10 minutes.

4. 4

   Make the dressing: In a small bowl, whisk together the gluten-free sauce, fresh lemon juice or rice vinegar, and extra virgin olive oil until well combined and emulsified. This should take about 1-2 minutes.

5. 5

   Assemble the bowls: Divide the cooked rice, quinoa, or GF noodles among four bowls. Top each with your prepared protein and a generous portion of the fresh vegetables. Drizzle the dressing evenly over each bowl and sprinkle with fresh herbs. Add any optional toppings like feta cheese, sunflower seeds, or hummus.

Nutrition (per serving)

Tips & Notes

• If substituting olive oil for butter, use about 3/4 the amount (olive oil is 100% fat, butter is ~80%).
• Add feta toward the end of cooking to preserve its creamy texture and tangy flavor.
• Roll the lemon firmly on the counter before cutting to get significantly more juice.