Avocado, Tomato and Cheese-Topped Chicken, Gluten-Free
Chicken breasts, boneless and skinless, form the base of the delicate but entrancing flavors in this dish. Mild yet memorable, this Mexican-inspired dish doesn’t need any adjustment to become gluten-free — like many Mexican combinations, it already is that. More than being gluten-free, there are also the heart-healthy benefits of the avocado and tomato, such as fiber, potassium, vitamins (A, C, E and K, B-vitamins and folic acid, just to name a few).
Some people believe the oleic acid in avocados helps lower cholesterol, and the antioxidant properties of the lycopene in tomatoes is believed to be good for the heart as well. Along with that, the good fiber and proteins in the refried beans, and the protein and calcium in the cheese contribute to a healthy gluten-free diet.
For a safe gluten-free meal, be sure to check that the cheeses you use are all natural and are sliced with clean, uncontaminated blades and equipment. Your sour cream should not have a gluteny “modified food starch” in it, nor should it be grown on a gluten-based culture. If you have gluten intolerance or celiac disease, contact the manufacturer by phone or website if the packages aren’t clear about this.
Look at the refried beans and the salsa labels, too, to verify they have no “modified food starch” or other possible gluten source in them. Be especially careful to check for that if you use a Spanish Rice mix. Gluten-containing ingredients hide all too easily in a mixture of seasonings like that, but finding a gluten-free one is worth it, if you like the extra flavor of Spanish Rice rather than white rice.
- 4 Medium Chicken Breast Halves Without Skin, boneless
- 1/8 Teaspoon Garlic Powder
- 1/4 Teaspoon Salt and Pepper
- 1 large Tomato, sliced thin
- 1 large Avocado, sliced thin
- 3 ounces Monterey Jack Cheese, sliced (or Colby Jack will work, too)
- 3 ounces Mozzarella Cheese, sliced
- 1 1/2 Cups Refried beans
- 1 1/2 Cups Cooked Rice, or G.F. Spanish Rice
- 3/4 Cup Guacamole
- 1/2 cup Sour cream
- 1/2 cup Salsa
Season meat with garlic powder, salt and pepper to taste. Broil or grill chicken breasts until just done (juices should run clear).
Place each cooked chicken breast on an oven-proof plate. On top of each breast half place first a slice of avocado, then a slice of tomato, then sliced Monterey Jack and Mozzarella cheese, so that the cheese completely covers and overhangs the chicken. Place a serving of refried beans on the plate next to the chicken; top with a slice or two of cheese. Return to broiler/oven just until cheese is melted.
Spoon Spanish rice onto plate. Add guacamole, sour cream, and garnish with tomato and avocado, and extra salsa, as desired.
This gluten-free recipe is designed for those with gluten intolerance, gluten sensitivity, or celiac (coeliac) disease, but I’ve found that people who have no food allergies like it, too. It’s a 30 minute meal that is wheat-free, barley-free and rye-free, as well as egg-free and nut-free.
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