Gluten-Free Shake and Bake

Gluten-Free Shake and Bake

Source: Pulse Canada

Nutrition (28 g (~3 tbsp))

Calories 88 ;
Protein 5 g;
Fat 0 g;
Carbohydrates 16 g;
Sodium 625 mg;
Saturated Fat 0 g;
Potassium 298 mcg;
Fibre 4 g;
1/2 cwhite bean flour125 mL
1/2 ccrushed gluten-free corn flakes or bread crumbs125 mL
1 tspsea salt5 mL
1 tspcelery salt5 mL
1 tspdried parsley flakes5 mL
1/2 tspsugar2 mL
1/2 tsponion powder2 mL
1/2 tspgarlic powder2 mL
1/4 tsppaprika1 mL
1/4 tspfreshly ground black pepper1 mL


Makes 1 cup, use for coating vegetables, chicken, minute steaks or fish fillets before frying or baking to get a crisp, crunchy texture.

1. Crush the cornflakes or bread crumbs in a plastic bag with a rolling pin.

2. In a small bowl, whisk all the ingredients together until well blended. Pour into a shaker bag (brown paper bag or 1-gallon re-sealable plastic bag) or put the mix in a wide, shallow bowl and coat the food in it.

3. Preheat oven or frying oil. Moisten vegetables or meat with water.

4. Shake moistened vegetables or meat, 1 to 2 pieces at a time, in shaker bag. Discard any remaining mix and bag.

5. Fry foods or bake them at 400ºF (205ºC) in an ungreased or foil-lined baking pan until cooked through. Do not cover or turn food during baking.