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.

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.

Ingredients:

  • 2 cups cooked, diced chicken
  • 1 10 ounce package frozen chopped broccoli, thawed & patted dry with paper towels
  • 1 1/2 cups shredded cheddar cheese
  • 1 cup milk
  • 3 eggs, beaten
  • 1/2 cup Bisquick
  • seasonings to taste

Instructions:

  1. Layer chicken, broccoli & cheese in greased pie plate or 8 x 8 inch baking dish.
  2. Beat remaining ingredients one minute by hand. 
  3. Pour over layers in baking dish. Bake 40 minutes at 400 degrees.  Cool five minutes & cut into slices.

Note:  To lower the fat, use white meat chicken, low-fat cheese, skim milk & reduced fat Bisquick.

Thanks again to Marcia for a great main dish recipe idea the whole family can enjoy!

ic friendly chicken broccoli pie

image from bettycrocker.com. This ic-friendly recipe is derived from Betty Crocker’s “impossibly easy chicken n’ broccoli pie” recipe.

Nutrition per serving: 220 cal, 13g fat (7g sat fat), 105mg cholesterol, 500mg sodium, 11g carbs, 1g dietary fiber, 16g protein.