Sweet Chili Chicken Nuggets

This chicken nuggets need a bit of refinement but if you're game to try now feel free to go ahead, and I'll modify this recipe down the track.

Ingredients

1/4 cup plain GF flour (you can use whole grain if you have it to make these lower GI)
1/2 cup rice crumbs
Pinch of salt
Sprinkle of parsley
*Sprinkle of garlic - Adding garlic here is not Low FODMAP.  If you need low FODMAP eliminate this step and use garlic infused olive oil.
1 teaspoon of paprika
1 sprinkle of black pepper
1-2 teaspoons of chili (mine wasn't very strong so you could add more or leave it with less for a non-spicy chicken nugget.
500 grams diced chicken breast (thawed)


1/2 cup Rice Malt  Syrup

Oil for frying - if you want low FODMAP use garlic infused olive oil.  Otherwise any other cooking oil will work.

Method

Mix all the flour and herbs together in a bowl until all your spices are well mixed in.

Melt your rice malt syrup either in the microwave (faster, but needed to be watched carefully and it started to harden like candy) or in a bain-marie (which will probably work better for this purpose).
As soon as your rice malt syrup is melted roll the chicken nuggets in it and transfer to the flour mix.
Coat in the flour and spice mix then transfer to the frying pan.

Cook immediately on high for about 6 minutes, then turn and cook for about another 4 minutes

As always with chicken check to make sure it is cooked before you eat it so you don't get food poisoning!  I usually break open one large piece to check the pink is gone, when I'm thinking they should be ready soon, as you don't want to over cook them either.

Serve with tomato sauce. - make sure it's a low FODMAP option for those who need it.  :)

Schnitzels

I used to love eating schnitzels, but after going gluten free I found that it was nearly impossible to find gluten free schnitzels.

A few weeks ago I decided to remedy this by going online and finding something I could modify.  And this recipe is the result.


1 cup quinoa flakes
lemon rind of 1 lemon
2 tablespoons of chives (fresh or dried) - if it's fresh dice them finely
2 tablespoons of basil (fresh or dried)
2 tablespoons of psyllium husk for psyllium husk "egg"*
4 tablespoons of boiling water
1/2 cup gf flour
1/2 cup rice crumbs

2-4 cuts of defrosted meat

• for chicken get butterflied chicken breast
• for beef get veal cutlets or a thin cut low fat and gristle meat

Garlic infused olive oil for frying.

Method

Boil the kettle
If you are using fresh basil and/or chives chop these finely.
Grate your lemon rind
Thoroughly mix flours in with the spices and lemon rind.
Place meat on a plate/3rd bowl out of the way, but close at hand.
Prepare your frying pan with oil.
In a second bowl add your psyllium husk, and add 4 tablespoons of boiling water mixing constantly with a fork.

As soon as you get a sticky gel consistency add the meat slices and coat with the psyllium mixture.
Immediately transfer to the bowl of spices and flour and coat.
Quickly transfer to frying pan for cooking.

Repeat the coating process for each slice of meat.

The psyllium may become extremely gelled, and if so, add a dash of hot water to it an mix again, then repeat the process.

Fry for approximately 7 minutes on a medium-high setting before turning to the other side for approx 5 minutes to finish it.

Enjoy!

PS for a gluten free gravy use massels lucky 7s or Sue Shepherd's chicken stock with gf cornflour.  (I'll try to provide a recipe for that soon.)

Honey Mustard Chicken

Ingredients:

2 Tablespoons Dijon Mustard
1 Tablespoon Mustard Powder
2 Tablespoons White Vinegar
2.5 Tablespoons of Honey
1/2 Teaspoon of Rosemary
2 Chicken Breast Fillets (fresh not frozen)

Instructions:

Place everything except the chicken in a small bowl and give it a good stir until it is well mixed.

Pour over chicken fillets in an oven proof dish.

Cover with alfoil and cook in the oven for 40 minutes.

After 40 minutes take the alfoil off and cook for another 15-20 minutes until well cooked.

Serve hot with steamed vegetables.