paleo

Instant Pot Gluten & Dairy free Chicken Cacciatore

February 6, 2019 by [email protected] Leave a Comment

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A thick and hearty meal that comes together in a flash thanks to the instant pot. Start with frozen chicken breasts (no need to thaw!) and end up with a saucy Chicken Cacciatore that’s gluten and dairy free for a weeknight meal that makes enough not just for one meal, but a freezer meal as well! This recipe is free of the top allergens, too: wheat, dairy, egg, soy, peanut and tree nuts with a meat-free version as well!

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Crock Pot Herb Turkey Breast with Blender Onion Mushroom Gravy (Allergy-friendly!)

November 16, 2017 by [email protected] 6 Comments

The easiest, most flavorful, tender turkey you’ll ever make. Thanks to the crock pot and generous seasonings this not only makes the main dish for your Thanksgiving, but the amazing juices make the simplest blender onion mushroom gravy. While the typical turkey, mashed potatoes and gravy usually have flour and butter–my Crock Pot Herb Turkey Breast with Blender Onion Mushroom Gravy uses none of these! This is grain free, paleo and whole30 approved! Not to mention it’s allergy-friendly since it’s naturally free of: gluten, dairy, egg, soy, peanut & tree nuts. Feeding someone with dietary restrictions on a food-centric holiday has never been easier! (And did I mention the gravy has hidden vegetables? WINNING.)

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Allergy-friendly 30 Minute Salsa Chicken Sheet Pan Dinner (Gluten, dairy, egg, soy, peanut & tree nut free; top-8-free; vegan)

October 18, 2017 by [email protected] 16 Comments

With school nights in full swing–you need less dishes and a quick, easy and HEALTHY dinner to fuel you and your family. This southwestern sheet pan will do all of the above and can easily be doubled for leftover lunches. This Allergy-friendly 30 Minute Salsa Chicken Sheet Pan Dinner is free of: gluten, dairy, egg, soy, peanut and tree nuts. It’s also top-8-free too for an easy chicken dinner! (This can also be Whole30 and Paleo if you omit the rice.)

The thing that inspired me for this dish was shish-kabobs. It was summer time when I started tweaking this recipe and I just love shish kabobs. I just HATE the prep. Having to dice everything and THEN slide it onto skewers is a lot of work. And then, when it’s time to eat, you have to slide them off. It all seems kind of silly to me. When I make shish-kabobs, I always slide the veggies and chicken onto a bed of rice. So, I thought–why not just make DECONSTRUCTED shish-kabobs?

And, what a better way to make it than all at once, just like you do with shish-kabobs, but without the silly sticks? So, a sheet pan was called for and I’ve been so pleased with how easy this all is!

We have this dinner constantly now, because who doesn’t have chicken and rice? And, the nice thing is that bell peppers and onions are not seasonal or expensive vegetables, and we always have those on hand. I always make a big batch of brown rice (since it’s the only grain we can do) at the beginning of the week, so all I have to do is re-heat it.

And, you can dress up or dress down this as much as you want. Use some fresh cilantro as a garnish. Put a dollop of guacamole on top. Add more salsa on top of the entire bowl (versus just on the chicken). Add olives, add some dairy-free cheese, or a squeeze of fresh lime juice. Top it with freshly chopped green onions. This really is a great template to do as much or as little as you like. I sometimes do a lot, or a little and it’s delicious both ways. It really just depends on what is already in my fridge. Go crazy and add what your family likes!

And lastly–something controversial: mushrooms. I know a lot of people don’t like them. But, I love them! I love that they’re meaty, and fulling and so I add an entire package of those as well. I find it helps me do less meat–but of course–it’s totally up to you. But, speaking of meat–just make sure your chicken breasts are sliced thinly, so that they can cook even and quickly. If you have thicker chicken breasts, you might want to adjust when you add your vegetables, to make sure it gets cooked through before browning your vegetables too much.

I know even though we’re two months into the school year, we still have crazy nights and we’re still adjusting to schedules it seems. This dinner has been a life saver in getting something healthy and fresh in front of my family without much effort of time. I hope that this will also help you have an enjoyable family dinner that is naturally gluten-free, allergy-friendly and most importantly YUMMY! Happy cooking everyone!

NOTE: Feel free to use whatever salsa you prefer. I have yet to find a salsa that isn’t allergy-friendly as they’re mostly tomatoes, peppers and vegetables–but read the labels just to be safe!

5.0 from 2 reviews

Allergy-friendly 30 Minute Salsa Chicken Sheet Pan Dinner (Gluten, dairy, egg, soy, peanut & tree nut free; top-8-free; vegan)

Save Print

Prep time

5 mins

Cook time

25 mins

Total time

30 mins

With school nights in full swing--you need less dishes and a quick, easy and HEALTHY dinner to fuel you and your family. This southwestern sheet pan will do all of the above and easily can be doubled for leftover lunches. This Allergy-friendly 30 Minute Salsa Chicken Sheet Pan Dinner is free of: gluten, dairy, egg, soy, peanut and tree nuts. It's also top-8-free too for an easy chicken dinner! (This can also be Whole30 and Paleo if you omit the rice.)

Author: Allergy Awesomeness

Recipe type: Dinner

Serves: 4-6 servings

Ingredients

HOMEMADE TACO SEASONING:
1 Tablespoon chili powder
¼ teaspoon garlic powder
¼ teaspoon onion powder
¼ teaspoon crushed red pepper flakes
¼ teaspoon dried oregano
1 and ½ teaspoons cumin
1 teaspoon salt
SHEET PAN INGREDIENTS:
2-3 chicken breasts, butterflied or sliced thinly
1 large red, yellow, orange and green bell pepper, sliced
half of a large red onion, sliced
1 package of mushrooms, sliced
olive oil
salt and pepper to taste
salsa
cooked brown rice for serving, or if Whole30 or Paleo--omit
OPTIONAL TOPPINGS:
guacamole
cilantro
olives
fresh limes for squeezing
dairy-free cheese
green onion

Instructions

Preheat your oven to 400 degrees F and line a sheet pan with aluminum foil. Spray the aluminum foil with oil.
Place your cut chicken breasts in the middle of the pan. Sprinkle heavily with your taco seasoning. This taco seasoning will make a lot, so save the rest in an air-tight container or baggie, and you can make this several more times!
Bake the chicken for ten minutes.
While it's baking, dice all of your vegetables and toss them with olive oil and salt and pepper.
Pull the sheet pan out after ten minutes and arrange your vegetables around the chicken. Pour a generous amount of salsa on each of the chicken breasts as well. (Or, you can wait to add your salsa when it's all done--it just depends on if you want your salsa hot or cold.)
Bake 10-15 minutes more, until chicken is done, and vegetables are tender.
I like to move my sheet pan to the top drawer and put it on broil for 1-2 minutes to get a little char on my vegetables.
Serve by placing the chicken and veggies in a bowl filled with cooked brown rice. Top with your desired toppings.
Leftovers store great and make a yummy and easy lunch!

Notes

Taco seasoning adapted from All Recipes
Dinner idea adapted from The Wicked Noodle

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Looking for other easy, allergy-friendly chicken dinners? Check these out:

Chicken Enchilada Pasta (Gluten, dairy, egg, soy, peanut & tree nut free; top-8-free)

One Pot Green Chile Chicken & Rice (Gluten, dairy, egg, soy, peanut & tree nut free; top-8-free)

30 Minute Korean Chicken & Broccoli (Gluten, dairy, egg, soy, peanut & tree nut free; top-8-free)

30 Minute Chicken & Mushroom Marsala

Oat-free & Nut-free Chocolate Banana Granola Bars (Gluten, dairy, egg, soy, peanut & tree nut free; top 8 free; vegan)

March 9, 2017 by [email protected] 2 Comments

A moist, chewy granola bar that is brimming with protein, pepitas, bananas and of course chocolate. This feels more like a treat than a filling snack. If you’ve been looking for an easy nut-free granola bar or an easy oat-free granola bar that is also gluten-free and vegan, you’ve found the right place! Gluten, dairy, egg, soy, peanut & tree nut free; top-8-free.

I think the only time my oldest son has had a granola bar was some random specialty sample I’ve brought home from a conference. This fact really stinks since granola bars are a great grab-n-go snack that are filling and oh-so portable. I’ve been digging and digging for an allergy-friendly granola bar, but it seems they all have nuts in them, and even if they’re nut-free granola bars, they still use oats–which my son can’t do. I simply couldn’t find a good filling that would be easy to bind to, and give that great mouth feel.

Then, my son passed buckwheat in November, and once I saw the buckwheat groats, I knew this could work! Isn’t that the silver lining for food allergies? I don’t think I would have ever given buckwheat a second glance, but since it’s a safe food, you figure out how to use it. Food allergies can really expand your culinary skills and cause you to think outside your eating norms.

So, instead of nuts or oats, I used buckwheat groats. Instead of the regular peanut butter I subbed out a seed butter. And, instead of typical chocolate I was sure to use vegan chocolate. Thank goodness for substitutions to make this allergy-friendly!

One beef I’ve always had with granola bars is that many of them are dry as the desert. I feel like half of the bar ends up in my lap because they crumble when you bite into their dry texture. I love that these were chewy and moist thanks to the seed butter and bananas.

This nut-free and oat-free granola bar is great for breakfast on the run, an after-school snack or just a time when you or your kids need something to hold them over until the next meal.

Kids will love it because they’ve got a chocolaty base, as well as studded with chocolate chips. You could omit the extra chocolate chips if you want it to be a bit healthier or paleo compliant. I didn’t mind since it had other healthy ingredients. If you want more fruit, it’d be great with some dried cherries, raisins or cranberries.

These granola bars store well for up to a week as long as they’re covered or in a sealed container.

If there’s a recipe you’re wanting for your child, sometimes you have to wait a few years until something dawns on you, or until your child tests safe to something but don’t give up that goal! We allergy moms will always find a way.

Oat-free & Nut-free Chocolate Banana Granola Bars (Gluten, dairy, egg, soy, peanut & tree nut free; top 8 free; vegan)

Save Print

Prep time

10 mins

Cook time

20 mins

Total time

30 mins

A moist, chewy granola bar that is brimming with protein, pepitas, bananas and of course chocolate. This feels more like a treat than a filling snack. If you've been looking for an easy nut-free granola bar or an easy oat-free granola bar that is also gluten-free and vegan, you've found the right place! Gluten, dairy, egg, soy, peanut & tree nut free; top-8-free.

Author: Allergy Awesomeness

Recipe type: Snack

Cuisine: American

Serves: 6-9 bars

Ingredients

2 bananas
¼ cup Creamy or Crunchy SunButter
1 Tablespoon cocoa powder
1 teaspoon vanilla extract
3 Tablespoons maple syrup (or honey if not vegan)
1 and ⅓ cup buckwheat groats
⅓ cup vegan dark chocolate (if paleo, you can use cacoa nibs, or just omit)
¼ cup pepitas

Instructions

Preheat the oven to 350 degrees F.
In a stand mixer mix the bananas, SunButter, cocoa powder, vanilla and maple syrup until everything is combined and bananas are thoroughly incorporated.
Slowly add in the buckwheat groats, pepitas and chocolate until just combined, so you don't break them up.
Pour into a greased 8x8 square pan
Bake for 10-15 minutes, until the granola bars firm up. (However, they will be slightly sticky still, just due to their chewy nature--look for the corners to be done).
Let cool completely before cutting into bars.
Makes 6-9 bars, depending on the size you cut them.
Store leftover bars in an air tight container for up to a week.

Slightly tweaked from: Win-Win

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