Tuesday, June 18, 2013

Low-FODMAP Quinoa Flake & Walnut Crusted Chicken

Low-FODMAP Quinoa Flake & Walnut Crusted Chicken  /  Delicious as it Looks

Summer is under way and I'm enjoying every bit of it. I find life is so much easier in the summer. No snowstorms, no wearing tons of layers of clothes and boots, no tracking sand and slush into the house. In the summer you can just slip on your flip-flops and head outside without a second thought. Plus, the sun. Oh, the sun! It makes me so happy.

Low-FODMAP Quinoa Flake & Walnut Crusted Chicken  /  Delicious as it Looks

This chicken dish makes me and my belly happy too. I've been wanting to try breading chicken with quinoa flakes and so I finally did. Here's what I came up with. Chicken is lightly breaded in quinoa flakes (such as from Ancient Harvest), walnuts and thyme, then lightly browned in olive oil. So many wonderful flavors, crispy, yet moist and tender, you won't even notice that it's low-FODMAP, gluten-free and dairy-free too!




Quinoa Flake & Walnut Crusted Chicken
Low-FODMAP, Gluten-Free, Dairy-Free
serves 4
Low-FODMAP Quinoa Flake & Walnut Crusted Chicken  /  Delicious as it Looks

Ingredients

1 lb. boneless, skinless chicken breasts, pounded to an even thickness
2 tablespoons white rice flour
1 egg, lightly beaten
1/2 cup quinoa flakes
1/4 cup finely chopped walnuts
1/2 teaspoon salt
1/2 teaspoon dried thyme (or 1 tablespoon fresh)
1/4 teaspoon ground black pepper
1/4 cup olive oil

Directions

  1. Spread the white rice flour on a plate. Place the lightly beaten egg on another plate. In a shallow pan, combine the quinoa flakes, chopped walnuts, salt, thyme and black pepper.
  2. Dip each chicken breast in the rice flour, then the egg, then finally the quinoa mixture.
  3. Heat olive oil in a large skillet over medium to medium-high heat. Add the breaded chicken breasts to the skillet and cook the first side until golden brown, about 3 minutes. Flip chicken breasts over and immediately turn heat to low. Continue cooking chicken until it reaches an internal temperature of 165 degrees F, or until no longer pink inside. Serve.

No comments:

Post a Comment