7 minute chicken

On nights when I know there won’t be a lot of time to cook, I use this recipe/technique. It's one of my favorite recipes from my book, The Warm Kitchen.

What I love about it is that I can change the flavor profile of the chicken based on what herbs and spices I use. If I’m in the mood for a particular flavor or just want to use up something else, the dish can easily be transformed. I used to just call this sautéed chicken then realized one of its benefits is how quick it comes together. Yes, I timed it...7 minutes!

The chicken has to be either flattened or cut in half in order for it to cook properly in 7 minutes; otherwise, it might take about 12-15 minutes total. Adding some liquid like lemon juice or broth at the end helps to finish the cooking as well.

This recipe is naturally gluten-free. If you use a butter substitute or coconut oil instead of butter,
it is dairy-free as well.

In case you haven't seen it yet, I have been featured in the Spring issue of Cafe' Tecumseh (see below). In the interview portion, this recipe is mentioned. You can get my recipe for Chicken Tenders with Orange Mustard sauce which is in the magazine here. To view the full digital copy, click here.

I encourage you to try this recipe for your family. It's easy and tasty!

This recipe was featured on pg 25 in this magazine!

7 Minute Chicken

Serves 3-4                                                                     

1 pound boneless skinless chicken breast, trimmed of fat and/or connective tissue, flattened with a meat mallet or made into cutlets but cutting across the middle

1-2 teaspoons herbs and spices (see below)

2 teaspoons olive oil

Juice of ½ lemon or ¼ cup chicken broth

1 tablespoon unsalted butter, butter substitute or non-virgin coconut oil, i.e. plain, without a coconut smell

Optional: 1 cup chicken broth

1 tablespoon of cornstarch mixed with 1 tablespoon water

FLAVOR PROFILE BLENDS

Italian blend: Mix ½ teaspoon each oregano, thyme, ground black pepper, garlic powder and salt or about 2 teaspoons of an Italian seasoning blend

Mexican blend: Mix ½ teaspoon each cumin, coriander, oregano, garlic, salt, and pepper

Indian blend: Mix ½ teaspoon each cumin, salt, and pepper and ¼ teaspoon each coriander, curry powder or turmeric, and ground ginger.

 1. Mix herbs and spices in a small bowl. Sprinkle half over chicken. You can save any extra   seasoning as long as it has not touched the raw chicken.

2. Heat medium sauté pan to medium or medium high. Once the pan is hot, add the oil and quickly place the chicken in the pan, seasoning side down, being careful not to crowd the pan.

Cook in batches if necessary. If using a non-stick pan, add oil and then heat pan. As soon as oil is hot, add chicken.

3. Do not move chicken in the pan. Sprinkle remaining seasoning on other side of chicken. Adjust heat if necessary so that you can hear the chicken cooking but so that it’s not burning.

4. Once chicken is fragrant and beginning to turn white on the edges, turn over and cook the other side. The cooked side should be brown. Again, do not move around in the pan and try not to overcook.

5. Cooked chicken will be firm when you press it. If it’s not done, it will feel soft. Try to resist the temptation to cut into it; you’ll lose a lot of the natural juices.

6. Once the chicken is cooked, you can deglaze the pan by adding fresh lemon juice or ¼ cup chicken broth. Let that cook for 1 minute, remove from heat, then add 1-2 tablespoons unsalted butter. It should only take 7 minutes from the start of the cooking process to this step.

7. Optionally, to make more sauce and/or to help finish cooking the chicken, place the pan back on the burner over medium heat. Add 1 cup of chicken broth to the pan and bring to a simmer, lowering the heat if necessary. When the broth comes to a simmer, stir the cornstarch and water mixture and add it to the pan. Stir the sauce in the pan until combined. Cook 2-3 minutes or until the sauce is thick and the chicken is fully cooked. Taste sauce and adjust seasonings. If the sauce is gritty, continue simmering another 1-2 minutes.

The best gluten-free chicken tenders

Without a doubt, these are better than anything I or my children have ever had in a restaurant! Well, in my humble opinion, that is. When I make these, I make a double batch. We use half for the meal and I either freeze the rest or use it for lunches or leftovers.

You can use this recipe for fish or almost any other protein, even tofu! For our family, I use a dairy substitute like almond milk to make it dairy-free. Although a few years back some people thought eggs were in the dairy category, they actually are not. Dairy refers to anything that comes from a cow. I'm also providing an egg-free substitute as well as this can be another allergen many children and even adults can't tolerate.

Want something a little more sophisticated? Try serving them with an apricot Dijon sauce (yes, that's in my cookbook, The Warm Kitchen) or a sriracha or sesame oil mayo. Getting ready for the game? Toss these with your favorite buffalo wing sauce. So many possibilities! Does your child like ranch dressing but can't have dairy? Try Follow Your Heart's vegan ranch dressing.

Give it a try and don't be afraid to fry these. I fill a big pan with about 1/4"-1/2"of oil since I don't fry too often. It's so worth it. Let me know how you like them.

For more gluten-free recipes like this, check out my cookbook, The Warm Kitchen!

Gluten-Free Chicken Tenders 

Makes about 12-16, depending upon the size of the tender

1 pound boneless, skinless chicken breast or tenders

2 tablespoons white rice flour

2 tablespoons potato starch

1/2 tsp sea salt

1/4 tsp each black pepper

1 large egg or egg substitute (see below)

1 tablespoon milk or milk substitute, plain and unsweetened

2 cups gluten-free corn flakes, crushed or ground in a processor (measure first, then crush)

1-2 tablespoons olive or vegetable oil

Egg Substitute: to make 1 egg, mix 1 tablespoon of ground flaxseed with 3 tablespoons warm water in a bowl. Set aside for 5 minutes.

1. Slice chicken breasts into strips; if using tenders, proceed to the next step. Pat dry if wet.
2. Mix flour, starch, salt, and pepper in a shallow bowl. Place egg or egg substitute and milk in another shallow bowl and beat lightly. Place corn flake crumbs in another shallow bowl.
3. Bread the chicken. Take 3-4 pieces of chicken and first dip in flour mixture. Shake excess. Dip in egg and then corn flake crumbs. Place breaded chicken on plate or tray until all chicken is coated.
4. Place 1 tablespoon of oil in a large sauté pan. Heat to medium heat. Add one piece of chicken to the oil. If chicken does not make a sizzle sound, let the pan heat up more. Add chicken pieces but don’t crowd pan. Don’t move chicken; allow to brown. Turn once and cook until heated through. Place on a piece of paper towel on a plate and place chicken on this plate to absorb some of the oil. Use more oil if needed.
5. To keep tenders warm or to crisp up, place tenders on a baking sheet and place in a 350°F oven for 5-10 minutes.
6. Serve with So Simple Tomato Sauce, Spicy Orange Sauce, or Barbecue Sauce (see cookbook). 

Massel stock makes chicken-less stew taste like chicken

I was first introduced to Massel's bouillon and stock products earlier this year when they asked me to do a few blog posts after reviewing their products. At home, I like to use products that are gluten-free and dairy-free for my family and without a lot of added "stuff". What I didn't know at the time was that all of their products are also vegan. Wow! What a concept. See my first review of Massel's products  here along with their story.

When I was trying to think of what to make, I remembered a recipe from my cookbook that might be the perfect test; a chicken-less stew that tastes like pot pie. In the past, I had made it with milk to make it vegetarian but hadn't tried vegan.

This is a sponsored post and products were provided by Massel. All opinions are my own.

I love this recipe for a few reasons. It was easy. I started cooking at 6:00 pm and had dinner on the table by 6:40 pm. The active cooking time, when I had to be at the stove, was about 15 minutes. I shaved off some time by using Trader Joe's pre-cut mirepoix (onion, carrot, celery). If you had to do that yourself, add maybe 5 more minutes. Another reason I liked it was the whole family asked for seconds. That's always a good sign. I cooked some Mrs. Glee's crazy noodles (my review is here) right in the stew so it became almost like a chicken and dumpling styled dish. These noodles, also vegan, are made from beans. So the third thing I liked about the dish was the high protein, low carb content. Oh wait, there's a fourth. It was so easy, my husband did it with very little direction.

I liked the Massel stock because it was quick to make and very flavorful. I've tried both the bouillon and the stock and liked both of them. So, wait no longer. Get ready. Here's the much anticipated recipe! I posted additional (useful) photos after the recipe. Enjoy. Please leave a comment as well. It's nice to know someone is reading the blog and hopefully getting useful information.

Like the products but want to try them first? Stay tuned for a Massel product give away. Remember to sign up for blog posts via email (don't worry, I don't post very often!) and keep in touch with me on Facebook.

Hearty Chicken-less Bean Stew

Makes 4-6 servings

2 teaspoons olive oil

½ medium to large onion, chopped

2-3 carrots, chopped

2 celery ribs, chopped

1/2-1 teaspoon dried poultry seasoning

1/2 teaspoon black pepper

1/2 teaspoon kosher or sea salt

1-15 ounce can white kidney or cannellini beans, drained and rinsed

2 cups Massel chicken-style broth

2 cups milk substitute, plain and unsweetened

2 tablespoons cornstarch mixed with 2 tablespoons cold water

1 cup frozen peas and/or corn

1. Heat oil in a medium pot over medium heat. Add onions, carrots, celery, poultry seasoning, and pepper. Without stirring too often, allow to cook until the onion is soft and lightly browned. This gives the stew good flavor. Add salt. Cook for 1 minute.
2. Add beans and broth. Bring to a boil then lower to a simmer. Cook about 15 minutes.
3. Add milk substitute and stir. Slowly bring to a simmer.
4. Stir the cornstarch and water mixture. Add to the pot and stir. Add peas and/or corn. Simmer about 5 more minutes or until thickened, stirring occasionally.
5. Taste and season with additional salt, pepper, and poultry seasoning.

Saute the veggies and seasonings first.

Drain the beans and prepare the broth.

Finished stew before the noodles.

Gluten-Free Falafel

The gf falafel mixture before adding flour

I'm embarrassed that I don't have that beautiful, focused in the foreground-blurry in the background photo of my completed falafel. We got so caught up in the making/eating, we forgot! I promise they looked just like what you would expect; crispy brown on the outside and greenish-flecked on the inside. 

It annoys me that 99% of the falafel found in the US has gluten; falafel are traditionally made with chick pea or garbanzo bean flour. It's also traditionally vegan; no animal products, like eggs or milk, are needed. Yea! 

So here are the important tips:

-The onion and garlic add a lot of flavor. Use less garlic if you don't like it spicy. 

-The mixture should not be wet (I made this mistake). Make sure to add enough garbanzo and/or gluten free flour to bind it together. 

-I used a combo of cilantro and parsley because that's what I had (and we all love cilantro). Use what you have. 

-Although you can bake these at a high heat, frying (even if it's just pan-fried) will give the best texture. 

-If you have more time, the traditional way to make falafel is to soak about 1/2 cup of dried garbanzo beans (so that you have the right amount for this recipe; you can always soak more) in water for 12 hours. Drain and rinse. Use this in place of the can of garbanzo beans. However, this requires at least a half of a day's worth of planning which we don't always have.

-I couldn't find fresh tahini sauce so I served it with hummus. Use what you have. It will be delicious.

-If you can't find or don't want to make fresh gluten-free pita, serve in lettuce wraps or a gluten-free roll. I like the ones from Schar. My husband brought these gluten-free pita back from the UK; they are the best I have had so far (and notice they are almost all gone).

Gluten-Free Pita from Sainsbury's, a UK based grocery store

Enjoy the recipe and don't be afraid to try these. They are easy, quick and delicious. I showed my husband how to make them so I think we have a new rotation in our household!

Gluten-Free Falafel

Makes 13-14 2” patties

1 15 ounce can garbanzo beans, drained and rinsed

1-2 cloves garlic, chopped into 4-6 pieces

1/4 onion (or 1/2 small), cut into chunks

1/4 cup fresh parsley, rinsed and dried off, big stems removed

1/4 cup fresh cilantro, rinsed and dried off, big stems removed (or use all parsley)

1/3 cup chick pea or garbanzo bean flour 

Juice of 1/2 lemon

3 tablespoons olive oil

1/2 teaspoon cumin

1/2 teaspoon coriander

1/2 teaspoon sea or kosher salt

1/4 teaspoon ground pepper

1/4-1/2 cup gluten-free flour blend (without xanthan gum)

2 tablespoons vegetable oil for frying

1. Place all ingredients except flour blend and vegetable oil in a food processor. Puree until slightly chunky but almost smooth, scraping down the sides at least once. If it's too chunky, add a teaspoon of water and process again. Remove and place in a medium bowl. 

2. Add 1/4 cup flour blend and stir. You should be able to make patties that do not fall apart. If the mixture seems too dry, add more water, 1 teaspoon at a time. If the mixture seems too wet, add more flour. It should be moist but able to form into a patty.

3. Form into patties and fry in large pan with enough oil to cover the bottom of the pan. Cook until golden brown on each side. Serve with tahini sauce and/or hummus.

Weeknight Gluten-Free Pizza

This recipe comes courtesy of Paolo Mascitti, founder of Cibo Verde. CiboVerde is an LA-based meal delivery system that provides customers with meals that are based on their body calculations and  geared toward helping them reach their goal weights and maintain a healthy lifestyle.

I have made this before for my family but forgot how easy it is to prepare. With school back in session, I am realizing again how sometimes we just need quick and simple dinner ideas. Even if you aren't gluten-free, you can use a flour tortilla, pre-cooked shell or pita bread. Serve this as is or with your favorite protein or veggies and pair it with a salad. Dinner in 10 minutes? Sounds good to me.

Look for more "weeknight cooking strategies" tags on the blog. Remember that anyone can be "the family chef". Enjoy!


Gluten-Free Meat and Veggie Pizza
 
Gluten-free tortilla

1 oz cooked steak (diced)

1 oz yellow onions

2 oz red and green peppers (julienne cut )

2 oz pizza sauce

3 oz of fresh mozzarella cheese

INSTRUCTIONS

Place the gluten-free tortilla on a baking sheet/pan, add marinara making sure to spread evenly on crust, followed by cheese, onions, peppers and steak.

Place baking pan with the tortilla pizza in the oven for 5 minutes at 325 degrees (just enough to allow the cheese to melt and the tortilla to crisp.)

The entire process will take no more than 10 minutes and you’re ready to eat! BON APPETIT!