Gluten free breaded chicken

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Our patients so often wonder what they can make for their family on a busy weekday. Here is a quick and easy way to get chicken in the oven and have it all gobbled up at the table!

You will need:

  • 3 Tbsp gluten free flour (sorghum, millet, oat, starch, whatever you have)
  • 3/4 cup gluten free bread crumbs
  • 1 cup milk of your choice, dairy or non dairy (water works just fine as well and won’t add any flavour)
  • package of chicken drumsticks, about 12 (this works well with pieces of chicken breast as well)
  • 1/2 tsp salt
  • 1/4 tsp pepper

What to do:

  1. Pre-heat the oven to 450
  2. Line a baking sheet with parchment paper
  3. In two medium sized bowls, add the milk to one, add the breadcrumbs, flour, salt and pepper to the other.
  4. Dredge the chicken, piece by piece, first through the milk, then through the bread crumbs and place on the baking sheet.
  5. Place on the centre rack in the oven for 20 minutes. Turn each piece. Cook for another 20 minutes or until no pink remains.
  6. When I do chunks of chicken breast chunks I lower the temp to 375 and check on them after 20 minutes total.

While the chicken is in the oven, make your sides – we tend to steam up broccoli and have rice or barley going in the rice cooker. If you choose rice cooker, start the rice/barley before the chicken or have it set on a timer to be ready when you get home.

Bon apetit!

Dr. Kerri Fullerton ND & Dr. Whitney Young ND

 

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Warm Cabbage Salad with Goat Cheese

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Here is a wonderful recipe that was discovered years ago and then forgotten about. I’m not sure that this is the exact one I found year ago, but it is delicious all the same. Thank-you portandfin.com

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Salad is such a lovely way to get your veggies in but sometimes we get tired of green leafy salads. This cabbage salad has wonderful flavours with the balsamic vinegar, goat cheese, apple and toasted pecans. It will leave you satisfied for taste and for fullness.

A few changes that I made to the recipe include: I’m not a lover of walnuts so I used pecans; I like the cabbage a little more cooked so I cover it for about 5 minutes to let it steam; I made half of the recommended measurements (since I’m the only one in my family that will eat cabbage).

Here’s what you’ll need (the smaller version – see the post from portandfin.com for the biggie):

  • 1/2 head red cabbage, cored, thinly sliced
  • 1/2 granny smith apple, cored, thinly sliced
  • 1/4 large sweet onion, thinly sliced
  • 1 clove garlic
  • 2 Tbsp balsamic vinegar20150315_162623_resized
  • 1 Tbsp olive oil
  • goat cheese
  • salt and pepper
  • 1/3 cup pecan pieces

What to do:

  1. Chop chop! Core and thinly slice your cabbage, apple, and onion. Cut the ‘rings’ of cabbage onion and apple into thirds so that your pieces aren’t so long.
  2. In a large frying pan, over medium heat, warm the oil. Add the garlic and onions, then add the balsamic and cook until onions are soft.
  3. Add the cabbage. Stir to coat. You can just let it wilt or you can cover it and cook for 5-10 minutes. Either way, cook until desired tenderness.
  4. Stir in the apples, salt and pepper to taste, and pecans.
  5. Then crumble the cheese into the salad. If you toss it, it blends with the balsamic to make a creamy ‘dressing’.

Enjoy!

Dr. Kerri Fullerton ND & Dr. Whitney Young ND

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Butternut squash stew

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squash stew

Since Jack Frost isn’t quite ready to go yet we figured that you are needing some more healthy comfort food recipes.

This is an easy stew that is wonderful on a cool day.  It makes 4 servings. With prep you will need about 40 minutes to get this on the table (about 10-15 of that being active on your part).

You will need:

  • 1 Tbsp vegetable oil
  • 2 chicken breasts, cut into 1 inch chunks
  • 3 Tbsp four (I used arrowroot and sorghum to keep it gluten free)
  • 1 large onion, cut into 1/2 inch chunks
  • 4 cloves of garlic, slivered
  • 1 large butternut squash, peeled and cut into 1 inch chunks squash stew 2
  • 2 cups canned tomatoes
  • 1 cup chicken broth
  • 1/2 cup apple juice
  • 2 Tbsp tomato paste
  • 1/2 tsp each dried sage and salt
  • 1/4 tsp pepper
  • 2-4 cups of baby spinach (or other green leafy veggie of choice)
  1. In a large deep fry pan, heat 1.5 tsp of the oil over moderate heat.  Dredge the chicken in the flour (tossing it in a baggie works).  Brown the chicken in batches until both sides are golden.  Set chicken aside.
  2. Add the onion and garlic to the pan and saute for 7 minutes or until the onion is soft.  Add the squash, stirring to coat.  Add the tomatoes, broth, apple juice, tomato paste, sage, salt, and pepper, and bring to a boil.  Reduce to a simmer, cover and cook for seven minutes.
  3. Return the chicken to the pan, bring to a simmer, cover, and cook for 10 minutes or until the squash is tender.
  4. Toss in the spinach at the end so that it can wilt or you can put the spinach in the bottom of the bowl to wilt when you serve.

 

 

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Gluten free spaghetti and meatballs recipe

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Spaghetti and meatballs is such a lovely dish when you need a quick comfort food. When you are gluten free and egg free, that gets a little bit more challenging.

Not anymore! Here is a recipe for gluten free, egg free meatballs. They freeze wonderfully and are super delicious. Make a big batch, wrap them in bunches of six or eight (depending on your family size), and toss them in the freezer for spaghetti night.

Ingredients:

  • 1 small sweet onion
  • 2 small carrots20150301_135633_resized
  • 4 cloves garlic
  • 2 pounds of meat (beef and pork combo is good, let me know how turkey works)
  • 1/2 cup ketchup
  • 1 Tbsp molasses
  • 1/3 cup gluten free breadcrumbs (you could use GF quick oats too)
  • 1/4 tsp cinnamon
  • 1 tsp fine sea salt
  1. Prepare a baking sheet by lining it with parchment paper.20150301_142431_resized
  2. Preheat the oven to 350 degrees
  3. Place everything into a bowl and mash them together. Don’t over mix it though, it makes them a bit denser.
  4. Make golf ball sized meatballs by rolling the mixture in your hands.
  5. Place the balls on the parchment paper.
  6. Put into the centre of the oven and bake for about 30 minutes (until they brown a little).

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Oatmeal Pancakes

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We love oatmeal but sometimes a new variation is nice. These oatmeal pancakes were something that I saw on Pintrest and decided to try. We just loved them. A nice quick breakfast for the middle of the week.

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The night before, cook up a pot of oatmeal (just use the directions on the package). We used coconut milk in place of water, added a tablespoon of brown sugar and a cup of frozen blueberries. Next time I will add hemp hearts or chia as well.

Once the oats are cooked, pour the mixture into a prepared dish lined with parchment paper.

2015-01-12 20.27.58_resizedCover this with a plastic bag and place in the fridge overnight.

In the morning, cut the oatmeal ‘cake’ into squares.

2015-01-13 07.39.55_resizedHeat a skillet or pan over medium heat and brown the ‘pancakes’ in oil or butter on both sides.

Delicious and hearty.

Enjoy

Yours in Health,

Whitney and Kerri

 

 

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