Gluten-Free Baked Boneless Skinless Chicken Breast, Potatoes, and Seasoned Steamed Broccoli

Last week, I discussed the importance of vitamins in a Celiac/Intolerant’s diet (Importance of Vitamins in our diet.) Vitamin A, Protein, and Folate are three of the most important vitamins and nutrients we need in our daily diet. An easy way to tell if your vegetable or fruit is high in Vitamin A, is by the color. If it is orange, more than likely, success! Other examples include: winter squashes,tropical fruits, dried apricots, cantaloupe, bell peppers, fish, liver, lettuce, and dark leafy greens. Another vitamin we discussed is Folate. Examples of foods high in Folate (B9) are: Beans, Lentils, Spinach, Lettuce, Asparagus, Avocado, Broccoli, and Mangos. Now, an easy way to tell if your vegetable is high in Folate, is if it is green! Nutrition and healthy eating can be far easier with these few “color hacks.”

This recipe has 2 different options for vegetables: White potatoes, though more of a starch, offers good fiber, protein, and vitamin C; Sweet Potatoes offers 300% Vitamin A, Potassium, Fiber, and B-6; and Seasoned Steamed Broccoli offers Potassium, Protein, 135% Vitamin C, 116% Vitamin K, 14% Folate, B-6, Vitamin A, and Protein. In this recipe they are served with Boneless,Skinless Chicken Breast, which has really good protein. One breast has 23g! This meal will provide you with an extremely well-balanced and healthy Lunch or Dinner. The best part is, you can slice up your leftover chicken and make an amazing salad for lunch the next day!

Baked Herb Crusted Chicken

Ingredients:
3 lg Boneless, Skinless Chicken Breasts, cut in half (butterfly)
2 tbsp Sofrito
2-3 tbsp. My #1 Seasoning Blend
Olive Oil

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Topping:
Chop 1/2 Sweet Onion
Mince 5 cloves Garlic
1 tsp Adobo
1/2 tsp ground Mustard
1/2 tsp ground Thyme

Pictured Below is topped with:
6 leaves fresh Oregano
2 tbsp chopped fresh Parsley
1 fresh large Basil leaf

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Directions:
1. Preheat oven to 400°.
2. Place oil in bottom of 9×13 dish.
3. Season both sides of chicken, and spread Sofrito on both sides.
4. Chop topping and mix together.
5. Spread topping on Chicken.
6. Bake in oven for 25-35 mins or until juices run clear and temp is 165°.

Or

Moist, Baked, and Breaded Chicken

Ingredients:
3 lg boneless, skinless Chicken Breasts, cut in half
3 tbsp Sofrito
2 tbsp. My #1 Seasoning Blend
1-2 cups Gluten-free Breadcrumbs (Italian Style)
1 cup Gluten-free, All-Purpose Flour
3/4 cup Mayonnaise
2 tbsp Sweet Chili Sauce (Asian)

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Directions:
1. Preheat oven to 400°.
2. Spray bottom of 9×13 dish with non-stick cooking spray.
3. Place 3 dishes, Flour mixed with 1tbsp #1 Seasoning Blend, Mayo whisked with Sofrito and Chili Sauce, and Breadcrumbs with remaining 1tbsp Seasoning Blend.
4. Dip Chicken in Flour, the Mayo, then Breadcrumbs, and place in dish (make sure they’re not touching each other.)
5. Bake in oven for 25-35 mins or until juices run clear and temp reaches 165°.

**You may substitute Eggs for Mayo, however Mayo ensures that the chicken is super moist! Be sure to taste the Mayo mixture before dredging chicken, so you know if you need to add more seasonings. (You don’t want it to taste too much like Mayonnaise.)

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Seasoned Steamed Broccoli
Ingredients:
2 cups Chopped Broccoli
1 cup Gluten-free Broth of choice (I use Imagine Organic Chicken Broth)
1/2 cup Cheese of choice (I use Gruyere)
Directions:
1. Chop Broccoli.
2. Place Broth in Medium Saucepan. Bring to Boil.
3. Add Broccoli. Continue to boil for 8 mins. Reduce to simmer for 5 additional mins.
4. Place Broccoli in shallow baking dishes. Top with cheese. Bake in oven with chicken until cheese melts.
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Herb roasted potatoes
Ingredients:
4 Medium White Potatoes or 3 lg Sweet Potatoes
1/4 c fresh Parsley
4 cloves Garlic
1 medium White Onion quartered (I cut into 8ths)
1 tbsp chopped Basil
1/4 tsp Cumin
1/4 tsp dried Sage
1 1/2 tsp Paprika
1 tsp white (or black) Pepper
1 tsp Salt (I use Celery Salt)
1/2 c Olive Oil

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Directions:
1. Preheat oven to 400°.
2. Clean and peel potatoes.
3. Cut potatoes and onions into half, long-ways (vertically,) then cut into same size chunks to insure they’ll cook evenly.
4. Spray bottom of oven safe roasting dish, and place potatoes and onions into dish.
5. Blend all other ingredients together in blender/food processor, and toss potatoes and onions in sauce mixture, coating evenly.
6. Roast at 400°, tossing in herb sauce every 10 minutes for 30-45 mins depending on desired texture/oven.

 

 

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