Gluten-Free Grill Out!
Sensational sauces and meats sizzle with flavor
Lounging on the patio, enjoying a warm breeze and a few extra hours of daylight is surely one of summer’s pleasures. And what better way to top off a carefree evening than a delicious meal from the grill? These gluten-free recipes pair simply grilled chicken, pork, beef and salmon with quick and tasty sauces made from summer fruits and vegetables.
Grilled corn joins forces with Mexican flavors in a simple salsa. Warm cherry tomatoes burst with juices in a bright relish. Roasted bell peppers make a bold statement when puréed into a chunky Middle Eastern dip.
Do you love sweet and savory combos? Try fresh raspberry-and-chipotle barbecue sauce or grilled peaches with tarragon. Mix and match these sauces and meats. No steak in the house? Enjoy muhammara with pork instead.
Most of these gltuen-free recipes involve cooking the vegetable or fruit on the grill and then making the sauce. From a timing standpoint, it generally works well to cook the sauce ingredients first and then cook the meat or fish while you’re finishing the sauce. If you prefer cooking everything at the same time, that’s fine, too. Most of these dishes are great warm or at room temperature. Add a big salad and you’ve got yourself a fine summer meal.
Gluten-Free Pork Tenderloin with Grilled Peaches
Grilled peaches are a delicious, savory accompaniment to grilled pork. Choose peaches that are ripe but still firm so they hold their shape once they’re cooked. If you eat dairy, a little goat cheese or feta crumbled over the peaches makes a lovely finish.
4 peaches, pitted, each cut into 6 slices
3½ tablespoons olive oil, divided
¾ teaspoon kosher salt, divided
1½ pounds pork tenderloin (preferably 2 smaller tenderloins)
½ teaspoon freshly ground black pepper, divided
1 tablespoon lemon juice
1½ teaspoons white wine vinegar
1 tablespoon minced fresh tarragon or
2 tablespoons chopped fresh basil or mint
1. Heat the grill to medium heat. Top the grate with a grill basket to keep the peaches from slipping through the grate.
2. Toss peaches with 1 tablespoon olive oil and a pinch of salt. Grill the peaches, turning them once or twice until browned and just starting to soften, 3 or 4 minutes. Remove peaches from heat.
3. Rub pork with 1½ tablespoons oil and sprinkle with ½ teaspoon kosher salt and ¼ teaspoon pepper. Cook pork, turning occasionally until browned, about 6 minutes. Cover the grill and continue cooking until pork reaches an internal temperature of 138°F, about 10 minutes longer. If the tenderloin is large, continue to cook over indirect heat, covered, until pork reaches 138°F. Once cooked, remove pork to a cutting board and let rest 5 to 10 minutes before slicing.
4. While pork cooks, roughly chop peaches and put them in a bowl. Add lemon juice, vinegar, tarragon, remaining 1 tablespoon oil, ¼ teaspoon kosher salt and ¼ teaspoon pepper. Toss gently to combine. Let peaches marinate in sauce while the pork cooks and rests.
5. Cut pork into ½-inch thick slices. Top with marinated peaches. Taste and add additional salt and pepper, if desired.
Each serving contains 349 calories, 16g total fat, 3g saturated fat, 0g trans fat, 109mg cholesterol, 525mg sodium, 15g carbohydrate, 2g fiber, 13g sugars, 37g protein, 5 Est GL.
TIP Use a meat thermometer to gauge the doneness of the pork. Since tenderloins vary in thickness, cooking times can vary, too. Take the pork off the grill when internal temperature reaches around 138°F and let it rest until it’s about 140°F. For thicker cuts, keep heat at medium and cover the grill for much of the cooking time.
Gluten-Free Grilled Salmon with Balsamic Cherry Tomatoes
Cherry tomatoes offer little bursts of flavor in a salad so why not give them a leading role? In this recipe, the tomatoes are grilled for just a few minutes until their skins start to pop. The warm tomatoes soak in the balsamic vinegar, making them a bright, tangy topper for your salmon. A grill basket makes easy work of grilling tomatoes, keeping them from slipping through the grates. If you don’t have a basket, thread the tomatoes onto bamboo skewers. If you don’t eat salmon, this gluten-free recipe is delicious with grilled chicken, flank steak, pork and tuna.
2 cups cherry tomatoes
3 tablespoons olive oil, divided
1 garlic clove, smashed
1 tablespoon balsamic vinegar
1 teaspoon kosher salt
¼ cup loosely packed shredded basil
1½ pounds salmon fillet, about 1-inch thick, cut into 4 pieces
1. Heat the grill to medium-high heat. Top the grate with a grill basket to keep the tomatoes from falling through the grate.
2. Put tomatoes in a bowl and toss with 1 tablespoon olive oil. Dump tomatoes into the grill basket and cook until they start to char and pop, 3 to 4 minutes. Return tomatoes to the bowl and gently toss with garlic, vinegar, ½ teaspoon kosher salt, 1 tablespoon olive oil and basil. Set aside.
3. Coat salmon with remaining 1 tablespoon olive oil and sprinkle with remaining ½ teaspoon salt. Place salmon on grill skin-side up and cook 4 minutes. Turn and cook until fish is just barely done, about 3 minutes longer. Fish will still be translucent in the center. (Grill a few more minutes if you like your salmon thoroughly cooked.) Serve fish topped with tomatoes.
Each serving contains 458 calories, 33g total fat, 7g saturated fat, 0g trans fat, 92mg cholesterol, 685mg sodium, 4g carbohydrate, 1g fiber, 3g sugars, 35g protein, 1 Est GL.
TIP Serve cherry tomatoes as a raw tomato salsa. Instead of grilling, halve the tomatoes and toss them with 2 tablespoons olive oil, the garlic, vinegar, ½ teaspoon salt and the basil. Let tomatoes marinate while the salmon cooks.
Gluten-Free Chicken Thighs with Chipotle-Raspberry BBQ Sauce
Fresh raspberries and smoky chipotle chile powder are a match made in heaven, especially when paired with chicken. Look for ground chipotle chile in the spice aisle. After straining the sauce, divide it between 2 bowls and use half for glazing the chicken as it grills and the rest as a dipping sauce. Since the sauce contains sugar, brush it on near the end of cooking so that it glazes the chicken without burning.
2 tablespoons olive oil, divided
1 shallot, sliced
3 cups fresh raspberries
2 tablespoons apple cider vinegar
2 tablespoons sugar
1 teaspoon ground chipotle chile powder
¾ teaspoon kosher salt, divided
2 pounds boneless, skinless chicken thighs
1. In a medium saucepan, heat 1 tablespoon oil over medium-low heat. Cook the shallot, stirring occasionally, until it starts to soften, about 3 minutes. Stir in raspberries, vinegar, sugar, chipotle chile powder and ¼ teaspoon salt. Simmer until thickened, 10 to 15 minutes.
2. Transfer sauce to a blender and puree until smooth. Pass sauce through a strainer into a bowl to remove the raspberry seeds. (Sauce will keep, tightly covered, in the refrigerator up to 4 days. Bring it back to room temperature before serving.) Put half the sauce in a separate bowl to use as a dipping sauce; the remainder will be brushed onto the chicken as it cooks.
3. Heat the grill to medium-high heat. Toss chicken thighs with remaining 1 tablespoon oil and ½ teaspoon salt. Place chicken on the grill and cook until browned and almost cooked through, 5 to 6 minutes per side.
4. Brush both sides of the chicken with some of the sauce and continue cooking, turning, until golden brown, 2 or 3 minutes longer. Serve hot with remaining sauce for dipping.
Each serving contains 403 calories, 16g total fat, 3g saturated fat, 0g trans fat, 186mg cholesterol, 637mg sodium, 18g carbohydrate, 6g fiber, 10g sugars, 45g protein, 7 Est GL.
Gluten-Free Grilled Chicken with Charred Corn Salsa
Grilling boneless, skinless chicken breasts is easy if you keep a few pointers in mind. Try to get each breast roughly the same size. A breast that’s thick on one side and thin on the other will inevitably be dry in parts and potentially undercooked in others. Use a meat pounder to pound the breasts to an even ¾-inch thickness. The chicken will grill quickly over medium-high heat, about 4 minutes per side. Don’t forget to let the chicken rest for a few minutes to redistribute the juices.
3 ears fresh corn, husks and silks removed
1 teaspoon + 3 tablespoons olive oil, divided
4 boneless, skinless chicken breasts (about
1⅓ pounds total)
1 teaspoon kosher salt, divided
2 green onions, white and green parts thinly sliced
1 tablespoon minced jalapeño chile, more to taste
-Grated zest of 1 lime
1 tablespoon lime juice
¼ teaspoon freshly ground black pepper
3 tablespoons chopped cilantro
1. Heat the grill to medium-high heat.
2. Rub corn ears with 1 teaspoon olive oil. Place corn on grill and cook it, turning frequently, until well browned, about 10 minutes. Transfer corn to a cutting board.
3. Coat chicken with 1 tablespoon olive oil and sprinkle with ½ teaspoon salt. Place chicken on grill and cook it over medium-high heat until just done, about 4 minutes per side. (Internal temperature should be about 160°F.) Remove from grill and let rest 5 minutes.
4. While chicken is cooking and resting, remove corn from the cob. (Using a chef’s knife, cut each ear in half crosswise. Stand the corn upright on the cut end and use your knife to shave the kernels off each side of the cob.) You should have about 2½ cups corn. Transfer corn to a small bowl. Stir in green onions, jalapeño, lime zest, lime juice, pepper, remaining 2 tablespoons olive oil and remaining ½ teaspoon salt. Stir in cilantro.
5. Slice each chicken breast diagonally. Top with corn salsa and serve.
Each serving contains 266 calories, 7g total fat, 1g saturated fat, 0g trans fat, 86mg cholesterol, 690mg sodium, 14g carbohydrate, 2g fiber, 2g sugars, 37g protein, 5 Est GL.
Gluten-Free Steak Kebabs with Muhammara
Grilled steak kebabs are a summer favorite, especially when paired with a bold dipping sauce. Here, roasted red peppers pureed with walnuts, cumin, red pepper flakes and pomegranate molasses form a Middle Eastern dip called muhammara. Pomegranate molasses, which is pomegranate juice that’s been reduced down to syrup, provides an alluring tart-and-sweet brightness to this gluten-free dish. If you don’t have pomegranate molasses, substitute an equal amount of thick, aged balsamic vinegar and a tablespoon of lemon juice. If you find yourself with a bumper crop of bell peppers, roast your own on the grill. Otherwise, jarred roasted peppers are a timesaver. Note: This recipe contains walnuts. If you're allergic to walnuts, please choose another sauce in this article to enjoy with these steak kebabs.
¾ cup walnuts
½ teaspoon ground cumin
½ teaspoon red pepper flakes
1 cup jarred roasted red bell pepper slices, patted dry
1 tablespoon pomegranate molasses
1 teaspoon kosher salt, divided
4 tablespoons olive oil, divided
1½ pounds hanger steak or your favorite steak, cut into 1½-inch cubes
-Metal or wooden skewers, for grilling
1. To make muhammara, put walnuts, cumin and red pepper flakes in the bowl of a food processor. Pulse until finely chopped. Add bell peppers, pomegranate molasses and ½ teaspoon salt. While machine is running, add 3 tablespoons olive oil in a thin stream through the feed tube and process to a coarse puree. Taste and adjust seasoning. Serve at room temperature. (Muhammara will keep, tightly covered, in the refrigerator up to 4 days. Bring it back to room temperature before serving.)
2. Heat the grill to medium-high.
3. Thread the meat onto skewers, leaving a bit of space between each piece to ensure even cooking. Drizzle remaining 1 tablespoon olive oil over the meat and season with remaining ½ teaspoon salt.
4. Place steak on the grill and cook, turning occasionally, until beef is well browned and cooked to your liking, about 3 minutes per side for medium rare (125°F to 130°F internal temperature.).
5. Serve steak kebabs with muhammara as a dipping sauce.
Each serving contains 709 calories, 61g total fat, 17g saturated fat, 0g trans fat, 121mg cholesterol, 823mg sodium, 7g carbohydrate, 2g fiber, 4g sugars, 33g protein, 2 Est GL.
Food writer Laura B. Russell is the author of Brassicas: Cooking the World’s Healthiest Vegetables (Ten Speed Press) and The Gluten-Free Asian Kitchen (Celestial Arts). She writes “Gluten Freedom,” a regular column in The Oregonian’s FoodDay section.