Baked Breaded Rosemary Lemon Chicken

Baked Breaded Rosemary Lemon Chicken

Low-amine chicken dinners are often easy and delicious. This recipe can be cooked with pre-packaged Italian style breadcrumbs, but I prefer to use my own low-amine, gluten-free bread to make the gluten-free Italian breadcrumb mix. Chicken breasts were cooked at the same time as legs and thighs and both came out of the oven at the same time and were perfectly cooked, tender, and juicy.

2 chicken breasts, boneless & skinless

2 chicken thighs and legs (attached), skinless

2 large (8″) sprigs rosemary

1 1/2 tsp ascorbic acid

1/4 tsp sea salt

1/4 C safflower oil

2 Tbsp apple juice

Breadcrumb Mix:

3 pieces bread of choice

2 Tbsp dried rosemary

2 Tbsp Italian seasoning

1/2 tsp salt

• Strip rosemary off stems and mix into a large bowl with chicken, ascorbic acid, sea salt, safflower oil, and apple juice.
• Marinate for four hours, making sure to turn in bowl as often as possible to ensure even coating of marinade.

Baked Breaded Rosemary Lemon Chicken Marinating

• Preheat oven to 350 degrees.
• Place toast on oven rack. When toast is browned, flip over and toast until very crisp but not burned.
• Leave oven on.
• Add toast to food processor and blend. When halfway to fine breadcrumbs, add dried rosemary, Italian seasoning, and salt. Finish processing.
• Pull the majority of the rosemary off the marinated chicken (I leave a few pieces and a few pieces wedged within the breast for flavoring, however) and coat the chicken in the breadcrumbs.
• Lay chicken down in a large Pyrex pan.
• Add remainder of rosemary and marinade to the pan.
• Bake at 350 degrees for 40 minutes, or until internal temperature of chicken reaches 165 degrees.

Baked Breaded Rosemary Lemon Chicken (low-amine, gluten-free, soy-free, dairy-free, nut-free, tomato-free)

• Remove from heat and cover with foil. Allow to rest for 5 minutes.
• Serve hot.

Baked Breaded Rosemary Lemon Chicken, served with a marinated minced vegetable salad and buttered peas (low-amine, gluten-free, soy-free, dairy-free, nut-free, tomato-free).

AMINE BREAKDOWN:

Very Low Amine: rosemary, ascorbic acid, sea salt, safflower oil, bread, Italian seasoning

Low Amine: skinless chicken, apple juice

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Baked Low-Amine BBQ Chicken Breasts (low-amine, gluten-free, soy-free, dairy-free, tomato-free, nut-free, low-fat, low-carb)

Low-Amine Baked BBQ Chicken (low-amine, gluten-free, soy-free, dairy-free, tomato-free, low-fat, low-carb) served with baked sweet potato and stir-fried purple cabbage.

This basic recipe requires you to have made the low-amine BBQ sauce in advance. I usually make mine in big batches and freeze them in one-cup servings in Ziplock bags for later use. Chicken breasts are versatile and work very well with the low-amine BBQ sauce. It’s a great easy meal that requires very little work (sauce-making aside).

2 large, skinless chicken breasts

1/2 C low-amine BBQ sauce, divided (1/4C , 1/4C)

2 Tbsp safflower oil

• Preheat oven to 350 degrees.
• Lay chicken breasts down in Pyrex pan.
• Slather chicken breasts with 1/4 C low-amine BBQ sauce.
• Drizzle oil over the top.

Low-Amine Chicken with BBQ sauce and oil

• Bake for 30 minutes, or until internal temperature reaches 160 degrees.
• Optional side dishes: small/medium sweet potatoes can be tossed in the oven straight on the rack to cook with the chicken and should be done about the same time. Purple cabbage was stir-fried simply with safflower oil, salt, garlic, and pepper.
• Broil for about 5 minutes to brown the top of the chicken and sauce.

Baked and broiled low-amine BBQ chicken, ready for slicing!

• Warm up remaining 1/4 C low-amine BBQ sauce.

Low-Amine BBQ Sauce

• Remove from oven, cut chicken into slices and serve with BBQ sauce drizzled over the top.

AMINE BREAKDOWN:

Low Amine: skinless chicken breasts, low-amine BBQ sauce, safflower oil

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Lemon-Thyme Delicatta Squash (low-amine, gluten-free, soy-free, low-fat, paleo)

Lemon-thyme Roasted Delicatta Squash served with Cashew Cream Sour Cream Substitute (low-amine, gluten-free, soy-free, low-fat, paleo)

Lemon-thyme seasoned Delicatta squash is lightly savory. I like it because it has mildly fruity notes. It pairs well with fish or chicken, or can be an entree on its own with cashew cream (sour cream substitute).

Serves 4 (as a side dish)

2 small delicatta squash

2 Tbsp lemon-thyme (you should be able to get this at spice shops, but as a replacement, regular thyme and 1/2 tsp ascorbic acid ought to make a fair substitute).

3 small bay leaves

1/2 tsp ascorbic acid

1/4 tsp black pepper

Sauce:

1/2 C plain, low-fat yogurt (or equivalent cashew cream)

1 Tbsp dried basil

1 tsp pressed garlic

1/4 tsp salt

• Move rack to middle-high and preheat oven to 375 degrees.
• Cut squash in half (so that you can cut into rings) and “gut” them of seeds with a small spoon.

Delicatta squash, sliced in half

• Cut squash into rings about 3/4″ thick and lay into Pyrex pan.
• Add lemon-thyme, black pepper, ascorbic acid, and bay leaves to Pyrex and steep for 10 minutes in 1/2″ hot water. Cover with foil.

Delicatta squash slices steeping in water with bay leaves and lemon-thyme

• Bake for 15 minutes, then flip. Bake for another 15 minutes.
• Uncover, and turn oven to broil. Broil for 5-10 minutes, or until Delicatta squash starts to brown.
• While Delicatta squash is baking, in a small bowl, mix yogurt (or cashew cream), basil, garlic, and salt together.
• Serve with yogurt / cashew cream dressing.

AMINE BREAKDOWN:

Very Low Amine: Delicatta squash, lemon-thyme, bay leaf, ascorbic acid, black pepper, basil, garlic, salt

Low Amine: yogurt or cashew cream

 

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Low Amine Chicken Strips (low-amine, gluten-free, soy-free)

Low-amine chicken strips (gluten-free, soy-free, low-amine) served with a simple salad, baked french fries, and a no-tomato ketchup.

Little did I know that french fries and chicken strips were my roommate’s fetish food. Tonight, I fed her inner Oprah. It turned out fabulously, and we didn’t even have to feel bad about eating it, as both the fries and chicken strips were baked, gluten-free, soy-free, and low-amine. Even the no-tomato ketchup was good for us! These chicken strips have a nice crunch to them if you make the breadcrumbs just a little bit bigger, rather than totally pulverized.

3 lb boneless, skinless chicken breasts

4 pieces white gluten-free bread

1/4 C minced parsley

1/2 tsp salt

2 Tbsp Cajun seasoning mix

2 eggs

• Put slices of bread on a cookie sheet and leave in the oven.
• Preheat oven to 375 degrees Fahrenheit.
• Pound chicken breasts flat till about 1/3″ thick (for lack of a proper kitchen tool, I used a big empty bottle of apple juice).

Pounding chicken strips flat with my fancy meat smasher.

• Cut chicken into strips about 1″ wide.
• Check on bread. Once a very “toasty” texture, remove from oven and throw into a food processor. Process till almost smooth – some small chunks add a nice crisp texture.
• Mince parsley.
• Mix Cajun seasoning, parsley, salt, and breadcrumbs in a large bowl. Toss together well.
• Beat eggs in a medium bowl.
• Lightly grease cookie sheet with butter or safflower oil.
• Dredge pieces of chicken in egg and coat with breadcrumbs mix, arranging them on the cookie sheet.

Chicken strips, dredged and breadcrumbed.

• Bake for about 20 minutes, depending on thickness of strips.

Chicken strips, hot from the oven.

AMINE BREAKDOWN:

Very Low Amine: bread, parsley, salt

Low Amine: chicken, Cajun seasoning

Moderate amine: egg

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