Posted in Being Healthy, Cooking, corn free, gluten free, nut free, soy free

1-pan Dinner: Chicken Marbella with Roasted Potatoes and Brussels Sprouts

IMG_1859For a family of 2-4, this meal can be made using 1 cutting board, 1 chef’s or chopping knife, 1 mixing bowl, and 1 large baking sheet. You can make clean up even easier by lining your baking sheet with foil.

For this dinner, you’ll need

  • 4 boneless, skinless chicken breasts (or comparable chicken strips or chicken thighs)
  • 4 medium potatoes, scrubbed and diced (Yukon gold, red, russet – whatever kind you like)
  • 1 lb brussels sprouts, cleaned and halved
  • 1 Vidalia or sweet onion, large diced (optional)
  • 2-4 T good oil (olive, grapeseed, coconut)

For the Marbella marinade, you’ll need

  • 4 prunes, chopped roughly
  • 6-8 green Spanish olives stuffed with pimentos, chopped roughly
  • 1 T capers, chopped roughly
  • 1 large clove of garlic, minced
  • 1/4 cup good oil (olive, grapeseed, coconut)
  • 1/4 apple cider vinegar
  • 1/4 t salt
  • 1/4 t pepper

The night before you’ll be cooking this dinner, combine all of the Marbella marinade ingredients and whisk to mix well. Pour over the raw chicken (yep, it can even be frozen still); make sure the chicken is one layer when you put it in the fridge. It is super important that you marinate the chicken overnight.

For baking, prehead the oven to 375°F, line your baking sheet with foil and spray it down well with cooking spray.

Toss your diced potatoes and halved Brussels sprouts in good oil and salt and pepper. You can certainly add any other spices you like at this time; for pairing with the Marbella flavors, I recommend lemon pepper or dijon, something with a strong, tart flavor to contrast with the salty and sweet of the Marbella.

Lay out the chicken in a row across one end of the pan, layer the potatoes in the middle in one layer, and layer the Brussels sprouts and onions on the other end of the pan. Pour any remaining Marbella marinate over the chicken.

Place the pan on the upper rack in the center of the oven, and set the timer for 30 minutes.

Posted in Being Healthy, Cooking

Soy and Teriyaki Sauce Alternative – soy free, corn free, gluten free

I’ve got a growing group of friends who have straight up food allergies to corn, gluten, soy – and, Lord help me, all three! And that makes safe store-bought sauces that most think of as a single ingredient not nearly impossible but actually impossible.

Hibachi-at-home: steak, scallops, veggies (zucchini, carrot, onion, peas), rice.
Hibachi-at-home: steak, scallops, veggies (zucchini, carrot, onion, peas), rice – using this homemade soy sauce turned into teriyaki sauce.

Here’s my alternative to soy sauce when cooking for them – and now myself since I can control the sodium level so much more!

  • 1/4 cup strong beef or mushroom broth (use homemade or Pacific brand)
  • 1/4 cup organic apple cider vinegar (make your own with this recipe)
  • 1.5 cups water
  • 2 T molasses – be sure to get organic and check the label for corn syrup or corn-derived additives – I get mine raw from a local farm
  • 2 cloves finely minced garlic – I recommend using a garlic press
  • 1/2-inch of fresh, finely minced ginger – I recommend using a cheese grater
  • 1/4 t finely ground pepper
  • kosher or sea salt – add in 1/4 t amounts until you achieve the soy sauce saltiness you like

Combine all ingredients in a sauce pan and bring to a boil. Simmer for 20 minutes. Cool and store in the refrigerator for up to 6 months.

Did you know that Teriyaki Sauce is nothing more than a sweeter soy sauce? Add 1/2 to 3/4 cups of this soy-free soy sauce to a sauce pan with 1/2 cup corn-free brown sugar, combine well and simmer for 20 minutes.