Spring!? Where is it? Well, at least the spring asparagus is available and IC Friendly, too! Enjoy!

HERBED CHICKEN WITH ASPARAGUS

1/4 cup flour
2 tablespoons grated Parmesan cheese (if tolerated or try mozzarella)
1/2 teaspoon fresh, diced garlic (or powder)
1/4 teaspoon black pepper
1 pound thin-sliced boneless skinless chicken breasts (without added broth if it is irritating)
1 tablespoon olive oil
1 1/2 cups pure chicken stock (cook a chicken or try canned organic for the least irritating ingredients)
1 teaspoon basil
1 teaspoon oregano
1 pound asparagus, trimmed and cut into 1-inch pieces

In a shallow dish, mix flour, cheese, garlic and pepper. Reserve 2 tablespoons. Moisten chicken lightly with water. Coat evenly with remaining flour mixture.

In a large nonstick skillet, heat oil on medium heat. Add half of the chicken pieces; cook 3 minutes per side, or until golden brown. Repeat with remaining chicken, adding additional oil, if necessary. Remove chicken from skillet; keep warm.

In medium bowl, mix stock, basil, oregano and reserved flour mixture until well blended. Add to skillet along with asparagus. Bring to boil. Reduce heat to low; simmer 3-5 minutes, or until sauce is slightly thickened, stirring frequently. Return chicken to skillet and cook until heated through. Serves 4.

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lasagna

Having a big gathering at your place? Here is a recipe that will satisfy large crowds and keep your IC happy.
Tomato based sauce can be offered on the side or added to the layers in a second pan for those without IC .

Serves 6-8
Pre-heat oven to 400 degrees and grease or spray a 9 by 13 inch baking dish

2 Tbsp olive oil
1 medium butternut squash, peeled and cut into small cubes
1 Tbsp brown sugar
Sea salt and fresh ground black pepper
3 cloves fresh garlic, peeled and diced
1/4 tsp nutmeg (if tolerated although in this quantity, may not be a problem)
2 tsps fresh thyme, chopped
1 bunch kale, washed, stems removed and chopped or a large container of baby spinach washed, stems removed and chopped
(about 4 cups)
1 pound low-fat ricotta cheese
another 1/2 tsp nutmeg
6 fresh sage sprigs, chopped and 2 more for topping
Mozzarella cheese, low-fat or regular, shredded to make 1/2 cup plus some to sprinkle on top if desired
1 cup fresh pecorino cheese, grated (or fresh grated parmesan) plus 2-3 Tbsp to sprinkle on top
1/3 cup low-fat milk
1 pound no-boil lasagna noodles, whole wheat (or 1 pound pasta)
2 Tbsp pumpkin seeds to sprinkle on top

Preheat oven to 400 degrees. Heat olive oil in a large skillet over medium heat. Add butternut squash and sprinkle with brown sugar and season with sea salt and fresh ground pepper. Cook for 10-15 minutes stirring frequently to avoid burning until browned. Add garlic, nutmeg, and thyme, cook 5 minutes more.
Remove from heat and add kale, cover and let sit 10 minutes until kale wilts.
In a large bowl mix ricotta cheese with remaining 1/2 tsp nutmeg, sage, mozzarella cheese, pecorino or parmesan cheese and milk. Season with salt and pepper.
Heavily spray or butter a 9 by 13 baking dish and layer with 1/3 of the lasagna noodles. Add 1/3 of the kale/squash mixture layered over the noodles. Add 1/3 of the cheese mixture and drizzle with a little olive oil. Repeat the layering 2 more times or until all is used. Drizzle a little olive oil over top. Sprinkle with pecorino or parmesan and sage leaves as the top layer. If you like a browned, crunchy top, add a final topping of mozzarella after initial baking and bake 10 more minutes or until mozzarella is browned.
Cover with foil sprayed with cooking spray and refrigerate up to 3 days. Or bake immediately at 400 degrees for 35-45 minutes and uncovered 10 more if topping with mozzarella. If you are baking after refrigeration, add 15-20 minutes to baking time.
Sprinkle with pumpkin seeds (or pine nuts) and serve.

Modified from Half-Baked Harvest Florentine Lasagna recipe

Celebrate the New Year with 2 IC-safe recipes that can be shared with non-IC friends. Great ideas for a winter pot-luck!!

IC FRIENDLY CREAMY CHICKEN AND VEGETABLES

2 cups of cooked, chunked chicken
1 15-oz. can pure, organic chicken or vegetable broth (or stock from home-cooked chicken)
10 fresh mushrooms, sliced
1/4 cup chopped sweet onion (if tolerated) or substitute 2 teaspoons IC Friendly fresh, minced garlic
1/4 teaspoon dried or 1 tablespoon fresh oregano
1/8 teaspoon fresh, ground pepper
1 cup frozen green peas
1 cup frozen mixed veggies (broccoli cuts, carrots, cauliflower florets, etc.)
2 tablespoons cornstarch
2 – 4 tablespoons grated Parmesan cheese (if tolerated) or shredded mozzarella

Place all ingredients except chicken broth, cornstarch and grated cheese in a large saucepan. Mix together. Reserve 1/2 cup broth. Add remaining broth to the pan. Bring the mixture to a boil and simmer until vegetables are cooked. Mix reserved broth, cornstarch and cheese. Stir the mixture into the other ingredients and boil for one minute to thicken. Serve over a favorite rice, pasta or phyllo or pie crust baked in muffin cups. Serves 4 – 6.

WHITE CHOCOLATE CHUNK COOKIES IC RECIPE

1 cup sugar
1 cup brown sugar
1 cup softened butter
1/2 cup canola oil
1 egg, beaten
1 teaspoon vanilla extract
1 tablespoon milk
3 1/2 cups flour
1 teaspoon baking soda
1 teaspoon cream of tartar
1 teaspoon salt
1 cup white “chocolate”, organic chips or chunks (find those with the fewest ingredients to avoid preservatives if bothersome) peanut butter or butterscotch chips are also good (if tolerated) or substitute a cup of IC friendly carob chips
1 cup brown or golden raisins (if tolerated) or substitute 1/2 cup IC friendly chopped almonds or cashews

Beat together sugars, butter, vegetable oil, egg, vanilla and milk. Mix in flour, baking soda, cream of tartar and salt. Stir in white chocolate chips & raisins. Drop onto a greased or parchment papered cookie sheet and bake at 350 degrees for about 13 minutes. Tops should be light brown. Makes 4 – 5 dozen.

Thank you to Marcia, our IC recipe chef!!

Nothing sounds better than a bowl of comforting soup on a cold day. Try these recipes using winter vegetables.

Garlic Potato Apple Soup

In a large pot melt 2 Tbsp. butter over medium heat Add 1 large peeled, chopped russet potato; 1 small chopped onion (if not tolerated, skip and add another potato); 1 chopped fennel bulb and 2-3 cloves of fresh, minced garlic. Cook about 5 minutes until browned.
Add 3 cups reduced sodium, organic chicken or vegetable broth (or homemade stock) and 2 peeled Gala or Fuji apples.
Bring to a boil; remove from heat. Let cool about 10 minutes. Transfer in small batches to a blender and blend until smooth.
Return to pot. Stir in 1/2 cup cream or lowfat Carnation evaporated milk and heat through stirring to prevent sticking. Season to taste with salt, pepper, fresh rosemary, sage or thyme. Top with fennel fronds when serving. Makes 4 servings.

Cauliflower and Celery Root Soup

In a large pot heat 1/4 cup olive oil over low heat. Add 2 cups (2 onions) chopped, sweet onions (if not tolerated use 2-3 cloves of fresh, minced garlic). Saute over medium heat a few minutes but not browned. Stir in 2 cups diced celery root and 2 cups diced fennel bulb (plus 1/2 cup each if omitting onions) and saute 5 minutes, stirring occasionally.
Cut up and core a 2 pound medium head of cauliflower into florets. Add cauliflower, 2 cups low sodium, organic chicken or vegetable stock and 2 tsps kosher salt. Bring to a boil, lower heat and simmer uncovered for 20 minutes. Remove from heat. Let cool 10 minutes.
In small batches, puree soup in a blender until smooth. Pour blended soup into a large pot. Stir in 2 Tbsp heavy cream or evaporated milk. Add salt and pepper to taste and heat until hot. Top with fresh chives or parsley and toasted, cubed French bread when serving. Serves 6.

turkey pot pie

Here is a recipe from Parade Magazine that is adaptable to the IC diet.

Serves 4 Pre-heat oven to 375 degrees and line a rimmed baking sheet with foil
Ingredients:
4 T butter
1 T diced garlic
2 medium carrots, peeled and thinly sliced
1 stick of celery, thinly sliced
salt and pepper
4 T flour
2 1/2 cups turkey, chicken or vegetable broth (low sodium, organic)
1/4 cup heavy cream or milk
3/4 tsp dried or 2 tsp fresh thyme, chopped
1 1/2 cups cooked, shredded skinless turkey or chicken meat (organic, broth-free or preservative free)
1/2 cup peas
2 T chopped fresh parsley
1 sheet frozen puff pastry, thawed (some contain citric acid low on the ingredient list – a try-it item)
1 large egg
Preparation:
Warm butter in a large saucepan on low heat. Add garlic, carrot and celery, sprinkle with salt and pepper and cook, stirring occasionally until tender 10 min.
Sprinkle with flour and cook 3 min, stirring constantly. Pour in broth and cream/milk. Stir in thyme. Bring to a simmer over medium heat. Reduce heat and gently simmer 10 min until thick and stir to prevent sticking.
Remove from heat. Stir in chicken or turkey, peas and parsley. Divide into 4 8 ounce ramekins. Place on rimmed, foil-covered baking sheet.
Place puff pastry on lightly floured surface. Slice into 4 inch squares and place over ramekins.
Whisk egg and 1 T water in a small bowl. Brush pastry tops with egg mixture.
Bake until golden and bubbly about 35 minutes in 375 degree oven. Let stand 5 min then serve.

images

Does the holiday season have you running ragged? Here’s a slowwww-cooker recipe that will warm you up and not keep you in the kitchen too long.
If you’d rather take the time, just bring it to a boil on the stove, reduce to a simmer and cook stirring occasionally until the potatoes are soft (nuke the potatoes in the microwave first if you’re really impatient).

If made with organic vegetable stock, it is vegan as well. Add additional vegetables like spinach or kale if you need more fiber and vitamins, beans for vegetarian protein or grilled pork to satisfy the meat-eaters, too.

Serves 4
Ingredients:
3 lbs. sweet potatoes, roughly chopped and peeled or not
1 sweet onion, chopped (if tolerated or omit)
2 stalks of sliced celery
2 chopped medium carrots
1-2 Tbsp minced fresh garlic
5 cups of organic low sodium chicken or vegetable stock
1 cup of coconut milk
Sea salt and freshly ground pepper or cinnamon, all-spice or nutmeg (if tolerated) to taste
Preparation:
Place all ingredients except the coconut milk in a slow cooker. Season to taste with salt and pepper. Cover and cook on low 6 hours or on high for 4 hours. Puree everything in a blender or leave chunky. Add coconut milk, stir thoroughly and cook another 30 minutes. Adjust seasoning and serve warm with a sprig of parsley for color.

IC Autumn Pork and Apple Stew

November 13, 2014

pork-loin-apples-300

Where did October go? Here’s an easy and tasty autumn main dish. Thanks IC recipe guru, Marcia!

PORK AND APPLE STEW
4 pork cutlets, pork steaks or medium pork chops
2 medium sweet onions (if tolerated or substitute 1-2 cloves crushed garlic)
3 large or 4 small Fuji or Gala apples
1 tablespoon butter
1/4 teaspoon cinnamon (if tolerated or substitute rosemary)
salt and pepper to taste
1 teaspoon sugar

Trim any excess fat off pork. If desired, brown meat on both sides in a greased frying pan. Peel, core and slice apples into thick slices. Slice onions into wedges. Melt butter in ovenproof dish. Layer half of the apples and onions into the bottom of the dish and place the pork on top. Sprinkle with salt, pepper and cinnamon or rosemary. Put the remaining apples and onions over this. Sprinkle with sugar.

Cover dish and bake in a slow oven, 300 degrees, for about 2 1/2 hours. The long, slow cooking melds the flavor and makes for meat tenderness. If using a slow cooker, cook 4-5 hours on high, or 7-8 hours on low. (Pork internal temperature should reach a minimum of 145 degrees testing with a meat thermometer per government food safety requirements). Serves four.