Happy Holidays!

We will be back January 2nd with some new posts on all things wisdom, inspiration, and even some new recipes!

Have an incredible holiday season and a Happy Happy New Year - we are looking forward to seeing you all again in the New Year!

May 2014 be the year that you spread your wings and FLY :)

Kick Your Sandwich Into High Gear

I looooove a good duck pate. I just do. I know, it's a liver spread, but wow is it ever good! I blame my Grade 7-9 French teacher for this... 

But keeping pate and making pate are hurdles that I don't think that I'm really qualified to jump over just yet, so I have to make do with what my imagination and skills provide.

So, I present my take on the pate spread to light a fire under your boring sandwich's butt!

(FYI: This does not include any actual liver; but it will spread and look like a pate)

Also, you'll need a crockpot for this one.

Turkey & Avocado "Pate" with Sauteed Red Peppers and Caramelized Onions

500 mg lean, fat-free ground turkey

lightly toasted pieces of gluten & dairy-free bread

1/2 bottle of light, sodium and fat-free gluten/dairy free Italian salad dressing

1 tbsp pepper

In crockpot, combine turkey, Italian dressing and pepper thoroughly. Turn crockpot to low and leave for 7 - 8 hours (do this first thing in the morning). When time is up, turn crockpot heat to high and leave for 1 more hour.

Turkey should be a deep brown colour and finely minced.

While waiting for turkey, make avocado mixture and veggies:

2 avocados, pitted

2 tbsp lite mayo

1 tsp garlic powder

1 tsp lemon juice

1 tbsp pepper

1/2 or large onion, chopped

1 red bell pepper, cut into strips

1 tbsp Becel vegan margarine

Mash avocados in medium-sized bowl along with mayo, garlic powder, lemon juice, and pepper (I like to leave chunks of avocado). Cover and refrigerate.

Melt margarine in medium-sized frying pan. Add onion and pepper, stirring frequently until onion is caramelized.

Once timer rings for turkey, add to avocado mixture and combine thoroughly. Avocado-turkey mixture should take on the consistency of a pate. Spread across toasted piece of bread.

Top with caramelized onion and red pepper and sandwich.

Enjoy!

(c)FrenchOnionSoupBlogCalgary

Lovely, Lovely Lentils

This is an awesome, vegetarian recipe! Lentils are very high in protein and pack a nutritious, low calorie punch to spice up your dinner routine! Go meatless at least 4-5 days a week if possible.
(When I say 'gutted', you say 'fight'! No, but seriously... when I say 'gutted', I mean cored - cut the top off of the pepper and shake all those little seeds out from your lovely, gutted pepper)

Note: this recipe has been updated a bit since I first posted it almost two years ago :)

Lovely Lentil-Stuffed Peppers

2 bell peppers, gutted
1/2 cup red lentils
1 can black beans, rinsed and drained
2 tbsp. lite mayo
1/4 cup Kinnikinnick gf/df bread crumbs
1/2 cup gf/df, low sodium vegetable broth
(note: for non-veg, use beef or chicken broth)
1/4 cup medium salsa

2 tbsp. crushed pecans
2 stalks green onions, chopped
1 tbsp garlic powder
1/2 tbsp onion powder
1/2 tsp. paprika
1/2 tsp. chili powder
1/4 tsp. coriander
1/4 tsp. yellow curry powder
1/8 tsp. white pepper
1/8 tsp. basil
2 large bay leaves for garnish

In small stove-top pot, bring broth to boil. Add lentils and black beans and stir often. Once mixture is thick and soft, use masher to make it smooth, and then add the remaining ingredients. Stir after each addition.
Cover lentil mixture and let stand for about 5 minutes.
Pipe or spoon lentil mixture into each bell pepper (if lentil mixture is too runny, add more breadcrumbs or pecans).
Serve with salad or home fries (or grilled veggies - OM NOM NOM!)
Enjoy!

Also (amazing idea) - you can use the extra lentil and bean filling as a kind of burrito filling for tomorrow - YUM!

(C)FrenchOnionSoupBlogCalgary

Navigate the Holidays

There are three words I think of when I think holiday season: "OM NOM NOM!"

Sometimes, however, eating with a gluten and dairy allergy can become a major annoyance when you get a beautiful turkey stuffed with white bread chunks and Panko bread crumbs...  so much gluten!

Do NOT brush off your allergies and think, "Oh, I've been good - one night won't hurt."

Just don't do it. I made that mistake and I paid for it. A moment on the lips and a world of hurt for your colon!

Now, though, I usually bring my own food with me if the family member we are visiting doesn't know how to cook gluten and dairy free or, more often that not, doesn't want to.

Here's a recipe for turkey stuffing for Thanksgiving, Christmas, Easter, or just dinner!

(Try this in a sandwich with some leftover turkey, mayo, and pepper - yum!!)

This makes for about 4-6 people

Gluten & Dairy Free Holiday Stuffing

4 pieces of gluten and dairy free bread, toasted and crumbled

1/2 cup Kinnikinnick Panko style gluten and dairy free breadcrumbs

1/2 sweet onion, chopped and carmelized

1/4 cup vegan margarine (I like Becel)

1 tbsp. plain, unsweetened coconut milk

poultry seasoning to taste (put as much of this stuff in it as you want - it makes it!)

Mix ingredients together and stuff into turkey. Following cooking directions for turkey and leave stuffing inside until turkey is removed from oven.
If turkey drippings are available, mix about 1 tbsp. into the stuffing after it is placed into a separate bowl to be served.
Enjoy!
(C)FrenchOnionSoupBlogCalgary

"Mawigge.... " (Princess Bride)

Yay! Tom and I said "I do" on October 5th! It was the most exciting and memorable day of my life, filled with moments of love, laughter, and happy tears!

I have to apologize that I have been absent from the blogging world for the past few months; my only excuse is that planning a wedding is much like having a full-time job!

However, now that things have settled down, I can avert some of my focus to French Onion Soup Blog and bringing you the most cutting-edge and yummy gluten and dairy free recipes.

HUGE THANK YOU to my beautiful cousin Lara and her partner Kevin from BrightSide Weddings for their amazing DJing! The wedding was so much fun and we could not have done it without them! Check out their website here. Much love :)

The new Mr. and Mrs.!

Tom's Tasty Taters

I have to laugh at the title - alliteration at it's finest!

Anyways, here's a quick recipe by Tom for some very tasty veggies. Quite simple, really, but delicious all the same. You also get a bonus; his "recipe" for his Cajun BBQ spice - yum!

Tom's Tasty Taters

4 large russet potatoes, washed

1 large red onion, chopped

2 handfuls baby carrots

1-2 tbsp Montreal Steak Spice (original)

1-2 tsp Cajun spice mixture

1 tsp lime juice, drizzled

1 tsp maple syrup, drizzled

2 tsp Becel Vegan Margarine, evenly distributed

sprinkle of brown sugar

Cajun Blackened Spice Recipe

2 tsp paprika

3 tsp thyme

2 tsp onion powder

3 tsp garlic powder

1/2 - 1 tbsp white sugar

1 tsp salt

2 tsp pepper

2 tsp cayenne pepper

1/2 tsp oregano

1 tsp cumin

1/2 tsp nutmeg

Place vegetables on doubled-up aluminum foil sheets. Combine ingredients and package up in aluminum foil. Place on BBQ on medium for 20 minutes, flip after timer rings and BBQ for another 20 minutes.

Enjoy!

 

Everything In Moderation

When you are trying something new, like a diet, you have to remember the moderate and PORTION! The diet has worked so well for me because I read the ingredients and consider the daily value... but I also measure each item. So, below I've listed a few of my "everything in moderation" tips that have worked for me.

1. Measure & weigh your food! Buy a small scale and keep it in your kitchen - don't put it in a cupboard or drawer - keep it out in the open and weigh as much as you can... do the same with measuring cups/spoons

2.  Get creative! Stop eating the same old boring chicken; jazz it up! I am a huge advocate for chicken... and look how many ways I can cook it! If you have a thought for a recipe, try it!

3. Read the back. Consider the daily intake values for each ingredient you use; I do much of my thinking in Weight Watchers Points - consciously asking myself, "How many Points would this be?". If it feels like it would make my Points go up, I reconsider using it.

4. Plan ahead. Buy a magnetic whiteboard at the Dollar Store with a dry-erase marker. Now, plan your week of dinners. This is especially helpful if you have a spouse like mine whose favourite thing to ask is, "What's for dinner?" Make sure you stick to your schedule; check it in the morning to see if you have to defrost anything, and try to have at least three meat-free days/week.

5. Take the time to have breakfast. There's a reason that they call for three meals a day; make time to get them all! I usually try to have egg whites and a smoothie or fresh fruit for breakfast, or I enjoy 1/4 cup of quinoa cereal with 1/4 cup unsweetened coconut milk. If you find that eating that early in the morning makes you feel a little queasy, then make yourself something that is easy to take with you and eat it at your desk in the morning.

6. Get a lunch kit. Seriously, just do it. It will make your life, and your lunch, much easier - trust me!

7. Pack a Snack. Have a healthy snack several times during the day - it's an excuse to take a break from work and it will stop you from gorging yourself. I take fruit, nuts, veggies, and sometimes applesauce with me if I have a long day ahead. 

(Note: If you are newly dairy free and are a yogurt junkie, then buy almond yogurt - it is just as tasty and packs a whole bunch of calcium! Also, check out Daiya brand cheeses for a gluten and dairy free cheese alternative!)

8. Get Your Daily Dose. Take your vitamins! They have adult chews now, plus a daily Karma Wellness Water will give you your recommended dosage... so you have no excuse as to why you shouldn't be getting them.

9. Get Happy! Set a positive outlook on your goal - tell yourself you will get there- and feel GOOD about it; a healthy diet and regular exercise is your ticket to a better you.

10. Stay Committed. I do use the word "diet", but I really mean "lifestyle change". This truly is a lifestyle change and it won't happen overnight - it will be hard, but it will be worth it!

  Image courtesy of theberry.com

Namaste!

A Healthy Indulgence

Time for another recipe! This is quite the indulgent recipe, but it is lean and mean and a fat-fighting machine! Lean, ground turkey has a ton of protein and it is so versatile. With a low-fat and calorie count, these turkey meatballs are sure to feel like you're cheating on your new "diet" but, trust me, you're not. Everything in moderation! These can be made with lean ground pork or lean, ground, grass-fed buffalo. You could also make these with lean ground beef, but remember that beef has different properties than the meats I described above.

Ground rosemary can be one of the absolute hardest things to find! However, we found it in abundance at the Calgary Farmer's Market! Check out your local Farmer's Market and amaze at what you can find.

I also prefer Kinnikinnick brand for the bread crumbs and bread.

Lean Turkey Meatballs in a Garlic "Butter" Sauce

500 g (usually one package) of lean, preferably grass-fed turkey

1 tbsp balsamic vinegar

1/4 cup gluten-free Panko-style bread crumbs

2 pieces gluten-free bread, toasted and crumbled

1/4 cup ketchup

2 tsp ground rosemary

1 -2 tbsp water

1 tsp sesame oil

1 tbsp garlic powder

1 tbsp onion powder

2 tsp minced onion

pinch of salt and pepper

pinch of paprika

handful of spinach, finely chopped

Garlic "Butter" Sauce

3-4 tbsp. Becel Vegan Margarine

3-4 tbsp. coconut flour (or all-purpose gluten-free flour mix)

1/2 - 2 cups plain almond milk

2 tbsp minced garlic

1 tsp thyme

pinch of coriander

pinch of garlic powder

pinch of onion powder

salt and pepper, to taste

In medium-sized mixing bowl, combine all ingredients for the meatballs thoroughly. roll turkey mixture into balls and place in oiled frying pan on medium heat.

Cover frying pan.

Place garlic in small frying pan and saute until lightly browned (watch your garlic - it will turn bitter if you leave it on the heat for too long). Add margarine and let it melt, stirring frequently. Once margarine is melted, add flour and milk and stir until mixture starts to become thick. Add spices and reduce heat to simmer, stirring frequently.

Once meatballs are cooked through, check sauce and serve with gluten-free pasta, rice, or veggies. 

Pour sauce over balls - remember to portion everything! As much as you'd like to eat a million of these meatballs with this awesome sauce, remember that portioning is always key.

Enjoy!

(C)FrenchOnionSoupBlogCalgary

Please Tell Me What You Think!

We love cooking and educating about the gluten and dairy free diet.

Which is why we want to continue and escalate our efforts to educate and provide easy, quick, healthy, and gluten and dairy free recipes to the world!

 

 

Please visit our Facebook page by clicking here. Like our page and vote in our poll to show your support!

The two seconds that it will take you to vote will mean the world to us!

 

Thank you so much,

 

French Onion Soup Blog

Gluten Free YYC!

I love that more and more restaurants are hopping onto the gluten-free boat! This restaurant is a place that my family has been visiting for years (no joke). When my sister and I were kids, this restaurant was within walking distance, but relocated. I introduced Tom to it and we are hooked. Thankfully, they are able to accommodate ALL of my allergies... one of the few, if the only, Vietnamese restaurant in Calgary to do so.

They do gluten-free spring rolls (made with rice paper - keep in mind that they are deep fried so cross-contamination is possible), they do not use dairy, and they have an imitation "fish" sauce! So delicious - you can enjoy what you love and not have to worry about your allergies!

Visit the Taste of Saigon website here. Enjoy!

Gluten and Dairy Free YYC!

YYC is amazing for many reasons, but it has an incredible gluten free community! Sandra's Original Gluten Free General Store, Design District Urban Tavern, and more! We've just discovered a new member to our gluten and dairy free community; Ed's Restaurant on 17th!

They create all of their gluten and dairy free foods on-site, so you know that there is no cross-contamination and that the food is truly gluten and dairy free. I haven't had a burger at a restaurant in forever, and I had one at Ed's. It was incredible.

Click here to visit Ed's website.

Gluten and Dairy Free and Missing Pasta? Try This

Pinterest is a fabulous resource, even for those of use with gluten and dairy allergies. On Pinterest, there is a recipe for "dressed-up pasta"! You can find the pin here.

Now, the pin's recipe is not gluten and dairy free... but keep in mind that you can always, always tweak recipes to be gluten and/or dairy free. You just need the right ingredients! I like to peruse Pinterest often, and I know that you probably do, too so I will make an effort to post recipes from Pinterest tweaked to our unique allergy needs!

Anyways, here's my gluten and dairy-free "tweaked" recipe for this Pinterest Pasta recipe:

Pinterest "Tweaked" Gluten and Dairy Free Pasta

1 cup gluten free corn pasta

1 tbsp olive oil

2 tsp lemon juice

1 tsp dairy free, "Vegan" Becel Margarine

1 tbsp gluten free Italian-style "breadcrumbs"

1/2 tsp garlic powder

1/4 onion powder

1/8 tsp paprika

dash of pepper

Cook corn pasta as per directions on back (I recommend Mrs. Leeper's corn pasta as, even if you mistakenly cook it for longer than supposed to, it doesn't get mushy). Once pasta is to your liking, toss pasta with all ingredients thoroughly and as evenly as possible.

Enjoy!!

 

Why I Will Always Be Gluten and Dairy Free!

I don't usually do "selfies", but I'd like to share this one! When I got engaged last August, I was at my very heaviest. I was dealing with an un-diagnosed gluten and dairy allergy and, although I was happy in all other areas of my life, I really wasn't feeling good about myself. So, I decided to make a change. I began exploring the gluten and dairy free diet (and blogging about it!) portioning, and tracking and maintaining regular exercise. Since then I have lost 40 lbs to date with a goal of losing 20-25 more pounds. The feeling is incredible; I feel so much better, more energetic, and more willing to do things I never would have before. My wedding dress even needs to be taken in! All thanks to my diet, exercise, and determination! I can't wait to continue down this healthy road and, through my blog and other activities, help others to get healthy and love themselves for the amazing human beings they are!! I know I will reach my goal soon!

 This is why I will continue to explore everything I can when it comes to the gluten and dairy free diet, and I am dedicated to helping others with their gluten and dairy allergies... and their weightloss!

Stay tuned for more great recipes, tips, etc. as we navigate these allergies together!

Please message me if you have any questions or any recipes you love that you would like posted on French Onion Soup Blog!

Much love,

Katherine

A Luxury Once Thought Lost...

I try to consistently remind myself just how good I have it. It's hard sometimes; studying for exams, trying to maintain my diet and lose weight, working on my relationship, complaining about food that I love but can no longer eat... but jeez we have it good! Let's remember this and be thankful that we are fortunate enough to combat allergies, illness, and hunger and let alone know these luxuries!

With that in mind, here is a recipe for a delicious dish that I thought that I would never eat again: a chicken/egg salad sandwich. Now, everyone makes this different, but that's what I love most about them; no two are the same! This is the perfect brown-bag lunch item and I often get as nostalgic eating a chicken or egg salad sandwich as I do eating Sloppy Joe's (that recipe, my friends, to come later this week - stay posted!).

Luxurious Nostalgia: Kath's Chicken and/or Egg Salad Sandwich

(Note: I say and/or as I use egg in the chicken salad- if vegetarian, just omit the chicken)

2 boneless, skinless chicken breasts

2 hard-boiled egg whites

2 cups coleslaw mix

1/4 red onion

1/2 red bell pepper

1/4 cup water chestnuts, coarsely chopped (optional - I would add these for crunch)

5 tbsp lite mayonnaise

2 tsp lime juice

dash of Frank's Red Hot sauce

2 tbsp medium salsa

1 1/2 tbsp garlic powder

1 tsp black & white pepper mix

1 tbsp onion powder

2 tsp paprika

1 tsp chili powder

1 tsp rosemary 

1 tsp powdered ginger

1 tsp canola oil

Kinnickinnick gluten and dairy free bread, toasted lightly

Heat medium-sized frying pan over medium heat. Add oil and chicken breasts and cook until chicken breasts are cooked through. While chicken is cooking, boil water and hard-boil eggs.

Once chicken is cooked, remove from pan and place on flat surface for shredding. Using two forks, shred chicken breasts and set aside.

Once eggs are hard-boiled, remove yolks and thinly slice egg whites. Set aside.

In large mixing bowl, pour in coleslaw mix. Add vegetables, chicken, and eggs and mix thoroughly. In smaller bowl, combine mayo, lime juice, hot sauce, salsa and spices and mix thoroughly.

Combine mayo mixture with coleslaw mixture and use salad forks to toss generously, until mayo mixture has thoroughly, and evenly, coated all of coleslaw mixture.

Toast bread and spread chicken salad on top. Sandwich between two pieces and eat!

So amazing- enjoy!

(C)FrenchOnionSoupBlogCalgary

Baked Lemon Chicken

Oft it is that I dream of salmon smothered in brown sugar and cooked with lemon. If it weren't for the allergy fairy, I would have salmon, lobster, shrimp, you-name-it seafood every night! Boo hoo - woe is me. However, dreaming of a recipe I can't make starts me up with thoughts of a recipe I can make- and eat!

This takes quite a bit of prep time, so this is one of those make-ahead dinners.

Baked Lemon Chicken

2 chicken breasts

2 tbsp. lemon juice

1 tsp. lime juice

1/4 cup gluten, dairy free, low sodium chicken broth

1/4 cup white wine (I like Gewurztraminer or Riesling)

1 tbsp. Italian seasoning

1 tsp. garlic powder

1 tsp. onion powder

dash of cayenne powder

1 lemon, sliced thinly

1 tbsp. brown sugar

1 tsp. pure honey

1/2 tbsp. water

sprinkle of rosemary.

In medium-sized freezer bag (or extra Shake n Bake bag) combine ingredients from lemon juice to cayenne powder. Once mixture is thoroughly combined, place chicken breasts in bag. Twist-tie or seal bag tightly, and place in frig for a minimum of one hour to a maximum of two hours.

(I hate waiting for dinner, so I would do this right when I get home and slice up some fruit and veggies to tide us over... that way, we're munching on healthy snacks, we're not complaining about being starving, and I don't have to prepare a side dish!)

When your 'marinading' time has passed, preheat oven to 425F. Spray cooking oil or rub olive oil in oven-safe pan (I use, and will continue to use, a Corningware casserole dish). Place chicken breasts in dish and pour 'marinade' mixture over chicken breasts. Cut lemon and combine brown sugar, honey, and water. Rub brown sugar mixture on each side of breast, and place lemon slices evenly over top of chicken breasts.

Place dish in oven and cook for 30 minutes or until chicken is cooked through. Serve with a sprinkle of rosemary over each chicken breast.

Enjoy!

(C)FrenchOnionSoupBlogCalgary

Listen Up YYC!

We're all about being thoughtful and fresh (ingredients and idealistically) with food here at French Onion Soup Blog! So, it's nice to find a unique eatery in Calgary that is committed to fresh, buying locally, and keeping their food healthy! Including making an effort to accommodate those with allergies because all of us with allergies know how hard it is to find somewhere to eat!

In YYC, Design District Urban Tavern is the place to go! 

Lunch, dinner, a night out with friends, whatever your occasion- you will be well taken care of!

Their unique selection extends into their beer and drink 'menu'.

Check out their ever-changing menu either online, or in person at: 

607, 11th Avenue SW

Calgary, AB

403-233-2433

 

Try lunch there today!

Warm Your Palette!

Here in Calgary, we've been pretty lucky when it's come to the weather lately. It's been nice and warm and I do feel bad for the people on the East Coast who I know have been bombarded with snow... but we've been there, too, so you are not alone.

I remember when I was 12 years old, we got hit with a snowstorm that snowed in my neighbours so badly that they had to tunnel their way from their front door. School was cancelled that day (the one day ever that they cancelled it- I've lived in Calgary my entire life and have only had one snow day!) so my neighbours thought it might to cool to create a slide/ tunnel system in their front yard for the neighbourhood kids. My sister and I had so much fun that day!

Anyways, I've posted a new recipe for lentil soup below. I got my inspiration here.

I used leftover turkey meat from my Turkey Tacos, made the night before. Get my Turkey Taco recipe here.

Kath's Warming Lentil Soup

5 cups gluten free, low sodium beef broth

1/4 cup quinoa

1 cup red lentils

leftover meat from tacos (optional)

3 tbsp bacon bits

1/2 of a red onion, chopped

1 carrot, finely chopped

1 can of corn

1 can red kidney beans

1 green bell pepper, chopped

1 tbsp minced garlic

1 tsp madras curry powder

2 tsp Becel Vegan Margarine

salt and pepper, to taste

In large oven top pot, bring broth, quinoa and lentils to boil. Turn heat down to simmer and let sit for 20 minutes. 

Meanwhile, melt margarine in medium-sized stove top pan. Add onion and stir until caramelized. Add additional vegetables and sprinkle curry on top. Stir and saute until soft. Set aside.

Once your timer rings for the broth mixture, add vegetables and stir thoroughly.  Add salt and pepper, turkey meat and bacon bits, and stir again.

Cover and let simmer for an additional 20-30 minutes. 

When timer rings, serve with a sprig of parsley or parsley flakes on top.

Enjoy!

(C)FrenchOnionSoupBlogCalgary

Got Gluten-Free? (Or Dairy Free?)

I love being creative in the kitchen... and it's a good thing, too, because I have to be now!

We love the gluten and dairy free blogs out there, helping to support and assist those afflicted with allergies like Go Dairy Free or Sandra's Original Gluten Free General Store! I hope that my recipes have filled your bellies and maybe inspired you to get cooking!

So, if you have a fabulous gluten-free, dairy-free, vegan, allergen-free recipe that you would like to share, please do! You can email me at frenchonionsoupblog@gmail.com or post a comment here on how to contact you!

An Astonishing Recipe!

When I use the word "astonishing" I don't mean that the recipe itself is astonishing... I mean that it's astonishing as to who made the recipe (it's actually very good, though).

And by who made the recipe I mean... Thomas. Yes, my own fiance Thomas, who couldn't boil water until earlier this year - I swear I'm not making that up!

Anyways, this delectable creation comes from the other night, when I was busy studying and not hungry enough to feed him, so he decided to take matters into his own hands. Not to toot my own horn or anything, but I'm pretty sure that he was inspired by me! :)

It's gluten and dairy free, too!

Tom's Easy Honey-Mustard Chicken

8 oz. chicken breast

1 tbsp. yellow mustard

1 tbsp. honey

2 tsp. Italian seasoning (used Safeway brand)

pinch of salt and pepper

dash of rosemary

Heat oven to 350F.  Line baking sheet with tin foil.

Combine mustard, honey, Italian seasoning, salt and pepper in small bowl thoroughly.

Place chicken breast on foil and coat with mustard mixture.

Cook for 10- 12 minutes, then flip breast over. Coat other side with remaining mustard mixture and cook for another 10 -12 minutes.

Enjoy!

(C)FrenchOnionSoupBlogCalgary

Winner, Winner, Chicken Dinner!

Ahh, yet another way to cook a delicious chicken dinner! This is easy, delicious, and (as always) gluten and dairy free! 

I got the idea for the dipping sauce from Sandi Richard though I did not copy the recipe, she gave me the inspiration for it from her cookbook, Dinner Survival.

(note: if you haven't tried Amaranth before, maybe make less than the recipe calls for)

Kath's Rosemary Chicken Fingers with Sweet Honey-Garlic Dipping Sauce and Amaranth 

making for 2 with leftovers

10 chicken fillets 

Image (C)FrenchOnionSoupBlogCalgary

1/2 cup kinnickinnick gluten free panko-style bread cumbs

3 tbsp. garlic powder

3 tbsp. onion powder

1 tbsp. paprika

1 tsp. powdered black pepper

pinch of salt

2 tbsp. rosemary leaves

1 egg white for dipping

1 cup amaranth

2 cups water

Dipping Sauce (or use as a gravy if preferred) :

1 gluten free beef bouillon cube

water

2 tbsp. honey-garlic sauce

2 tbsp. jam (any kind - I prefer Bumbleberry jam for this recipe)

1 tbsp. garlic powder

1 tbsp. onion powder

2 tsp. chili powder

Heat oven to 375F. Boil water in medium-sized saucepan for amaranth. Once boiled, add amaranth and reduce to simmer. Let cook, uncovered, for 20-25 minutes.

Mix bread crumbs with spices on flat sheet or plate for coating. Dunk each chicken fillet in egg white, then coat with bread crumb mixture. Place on cooking sprayed cookie sheet. Once all fillets have been coated, place chicken in oven and let cook for 20 minutes, but set timer for 15 minutes.

Once timer rings for chicken, set it for an additional five minutes. You will take this time to get started on your dipping sauce. Make sure to follow instructions for cooking beef bouillon cube. Once beef bouillon has dissolved completely, add the rest of the ingredients while boiling until all ingredients are combined. Reduce heat and let simmer until timer rings for chicken.

Plate, and enjoy!

(we put some parsley, black pepper, salt and margarine on our amaranth and it was pretty good!)

(C)FrenchOnionSoupBlogCalgary