Chicken Satay One of the challenges of going gluten-free is finding safe items on restaurant menus. So many seem safe, but contain ingredients like soya sauce—in many oriental sauces, marinades and salad dressings. So I try to vary my home cooking with dishes that, in the past, used to be my favorite eating-out foods. Today I will share my chicken satay recipe. It is so good you may never enjoy this dish in a restaurant again. (Lovely cooked on the BBQ, or for only 8 minutes or so on the top rack of the oven at high temperature)
Chicken Satay Serves 4
3 boneless and skinless chicken breasts, or 1 pound of chicken tenders (The tender part that many butchers remove from the breast)
For the chicken marinade
1 Tbsp. walnut oil (or canola)
3 Tbsp. Tamari (Gluten-free soya sauce)
1 fresh jalapeno chile, seeded and chopped
2 Tsp. coconut sugar (brown sugar will do in a pinch)
2 Tbsp. lemon juice For the Satay Sauce
14 oz can of regular coconut milk. (Not the low fat kind)
3 Tbsp. red curry paste (Make sure it is the gluten-free kind)
1 cup gluten-free chicken stock
1 Tbsp. Tamari
2 Tbsp. coconut sugar (Or brown sugar)
6 Tbsp. gluten-free peanut butter
2 Tbsp. lemon juice 1 Jalapeno chile, seeded and chopped Salt to taste Wooden skewers soaked in water or metal kabob skewers.
1) Cut your chicken breasts into long strips of about 3/4 inch thick. Set aside. Measure all the marinade ingredients into a bowl, then transfer chicken strips into the bowl and toss until well covered. Set aside. (I like to do this a couple of hours before cooking them so that the flavor of the marinade has time to soak through.
2) In a saucepan, combine all the ingredients for the sauce and stir as you bring to a boil. Lower the temperature to simmer and continue to cook for about 15 minutes, stirring occasionally.
Serve on a bed of jasmine rice. Garnish with cilantro or sesame seeds if you like. My family love this dish so much I sometimes double the sauce recipe and serve it in individual gravy boats so they can pour it on the rice. Oh the calories…but oh so worth it.
Gluten-free General Tao Chicken (and calorie reduced to boot)
Since going gluten free I’ve had to give up some of my favorite foods—general Tao chicken, tempura anything, for that matter, just about anything deep friend. And, just between you and me, I’m way too lazy a cook to ever deep-fry at home. Too much trouble.
So, imagine my delight when a friend of mine shared this wonderful, no-fry, General Tao Chicken. So easy to make, even I can make it.
General Tao Chicken
Serves 4, 375 calories per portion
1 lb. chicken breasts cut into 1 inch pieces
1 cup of my gluten-free all-purpose flour (see recipe on substitutions page)
1 tsp. zanthan gum
1 tsp. paprika
1 tsp. salt
½ tsp. pepper
1 large baggie
Vegetable oil spray
For the sauce
1 cup chicken broth
2 tsp. corn starch
2 tbsp. honey
2 tbsp rice wine vinegar
1tbsp. tamari sauce
2 tbsp. duck sauce OR plum sauce if you prefer
1 tbsp. Asian hot sauce
Chopped fresh chili pepper to taste (This is very hot so start with a tiny amount and add gradually, tasting in between.)
1 tbsp. sesame seeds
For the second step of the recipe you will need:
3 or 4 scallions cut into 1 inch pieces, keeping a few of the stems to chop into smaller pieces for garnish
2 cloves of garlic
2 tbsp. grated fresh ginger
1 tsp peanut oil
Mix all dry ingredients and stir well. Pour into a large baggie.
In a large bowl, stir the egg and then drop in the pieces of chicken and stir until all the chicken is well covered with egg.
Drop the pieces of chicken in the baggie with the mixed dry ingredients and shake. (Just like with shake and bake.) Once all the pieces are well coated, place them on an oiled cookie sheet and spray with vegetable oil. Bake in oven at 350 for 15 to 20 minutes.
While this is baking, start the sauce.
In a frying pan, add the oil, ginger, garlic and scallions (Except the chopped pieces you reserve for garnish, and cook at a medium heat for a minute or two and set aside.
In a sauce pan, bring chicken broth to a simmer, add cornstarch (I like to mix cornstarch with a bit of cold water in a jar and shake like mad before adding to a hot liquid. This prevents lumps.) Add remaining ingredients. (Except sesame seeds)
Pour the chicken-broth mixture into the frying pan with the oil, ginger and garlic and simmer. This sauce will quickly turn dark, and when it does, add baked chicken pieces to the pan and gently toss them until they are coated with sauce. Serve decorated with sesame seeds.
I like to serve this with plain white rice and with stir friend red bell peppers and broccoli.
Once in a while I just NEED to cook something a bit different for diner. And tonight I decided to give Turkey Thai Balls a try. They were very easy and so, so delicious that my husband had seconds. Okay, so that doesn’t mean much because he pretty much always has seconds–please don’t tell him I said this–but this time I had seconds too.
Prep time 15 minutes, cooking 30 minutes.
Makes 20 meatballs at 85 calories each. The calories above are per meatball. For 1/2 cup of plain rice add 120 calories and for 1 cup of whatever green steamed vegetable you serve alongside, add another 40 calories.
For example, a normal serving of 3 meatballs, 1/2 cup rice and 1 cup green vegetable, your entire main course would add up to 415 calories–a delicious low-cal dinner.
1 1/2 pounds ground turkey (white meat)
1 cup gluten free bread crumbs (I usually dry about 4 slices of my own homemade all-purpose-flour bread or Udi white-bread slices in a low-heat oven for about 2o minutes and crush them.)
1 cup fresh cilantro chopped
1/2 cup Thai sweet chili sauce
2 tbsp. lemon juice
2 tbsp. peanut oil
1/4 cup finely chopped onion
reserve 1/2 cup Thai sweet chili sauce for later
Instructions preheat oven to 350 F
Stir all ingredients (except oil and reserved Thai sauce) until thoroughly mixed and roll into small balls about 2 inches in diameter. These balls will be quite soft in texture and must be handled with care. They will shrink considerably as they cook.
Heat oil in large skillet until medium hot, and drop meatballs carefully in pan and cook at medium heat turning over frequently. Only cook about 6 to 8 balls at a time. You will have about three batches to cook, for a total of 20 meatballs. When the outside of the balls is golden, transfer them to an ovenproof pan and continue cooking in the oven about ten extra minutes. Just before serving, drop one tsp. of reserved sweet Thai sauce on each meatball. I like to serve these with plain rice and green beans or broccoli.
Enjoy and pass it on.
Gluten Free Chicken Enchilada (Trust me, these are to die for)
Some time ago I attended a dinner party and had to sit and watch enviously as my friends enjoyed the most delicious looking Chicken Enchiladas I had ever seen. (Think of enchiladas as a Mexican version of lasagna.) It was the first time I actually debated going off my gluten free, if only for this one meal. I have to be honest here and admit that I’m not usually a huge fan of Mexican food. I like it, but I’d rather have French or Italian. So for me to come home and start searching chicken enchilada recipes on the net…well, you can just imagine how mouth-wateringly good those enchiladas looked. I found a bunch of recipes and then tried them, working and adapting until I now have what I think is the best Chicken Enchilada recipe ever gluten-free or not. And special bonus. It takes no time to make.
Serves 4/ 332 per portion
Gluten Free Chicken Enchilada (To die for)
Preheat oven to 425 F
1 tbsp canola oil
1 small onion chopped
1 can diced tomatoes 15.5 oz
½ cup light sour cream
½ cup salsa (I like it hot, but you might like it milder)
8 Gluten free Corn tortillas (soft)
2 breasts of precooked rotisserie chicken, shredded
1 cup grated Monterey Jack
In a medium sized saucepan, cook onion in oil until transparent, then add the can of tomatoes. Simmer at very low until the tomatoes fall apart.
During this time, you can quickly roast your tortillas in a non-stick pan, a few seconds on each side until golden–they will soften and become easier to roll with roasting–and fill tortillas with shredded chicken and about I tbsp of Monterey Jack. Roll and place inside a rectangular baking dish.
Return to your sauce, which by now should be ready for the next stage. Add the salsa and the sour cream and stir. Allow to come to a simmer and immediately pour sauce over the enchiladas. Then sprinkle grated cheese and pop into the oven. Bake at 425 until the cheese is nicely melted and beginning to turn golden.
For lower calories, serve with a side of salad. YU-UM!