This serves 4
1 onion chopped
2 garlic cloves
300ml veg stock
1 tbsp crushed black peppercorns
1 tbsp Worcestershire sauce
200g fat free fromage frais
Place onion, garlic and stock in pan,
Bring to boil
Reduce heat add peppercorns and Worcestershire sauce
Simmer for 15-20 mins or until sauce is reduced and slightly thickened
Remove from heat stir in fromage frais and season to taste
Enjoy!
On the gluten free side I think that gluten free pasta is free,
I know on the bread there are certain ones that you can have a heb, for example you can have one bfree wrap as a heb. If you do a search there should be more info. Or if you are a online member you can check there