Allergy-Friendly Recipe: Pan-Fried Chicken with Meat Suace

Our dietitians put together holiday recipes that exclude the six most common food allergens. This recipe works with turkey or duck as well. 

  1. Score the skin of the chicken breast with a sharp knife and season with salt (remove the skin if preferred).
  2. Place the breast skin-side down in a cold non-stick frying pan over a medium-high heat.
  3. You may need to remove the melted fat/sauce while cooking the breast.
  4. Cook the breast for approximately 6 minutes then turn it over and continue to cook for 4 minutes.
  5. Turn the breast on its sides to evenly sear the meat on all surfaces then remove the breast from the pan and cover in foil.

Meat Sauce Recipe

Ingredients

  • 1 1/2 cups broth or stock
  • 1 shallot or 1/2 small yellow onion, minced
  • Salt and pepper to taste
  • 1 sprig fresh sage
  • 1 tablespoon dairy-free spread

Preparation

  • Use the same pan after cooking the meat if preferred.
  • Add stock and broth and cook over medium-high heat.
  • When it comes to a boil, scrape the cooked-on bits of meat from the bottom of the pan with a wooden spoon or durable rubber spatula.
  • The bits of meat will become part of the sauce as the liquid continues to boil.
  • Add shallots and saute quickly for about 30 seconds (use onions if preferred). Add salt, pepper, and (if using) sage sprig.
  • Reduce heat to a simmer. Boil for about 5 to 10 minutes, depending on how hot your pan is.
  • Stir cold dairy free spread into sauce just before serving, until completely smooth. Remove sage and serve immediately.

 

Topics:

Carina Venter, PhD, RD

About the Author: Carina Venter, PhD, RD

Carina Venter is a Research Associate/Dietician at Cincinnati Children's Hospital Medical Center with the Cincinnati Center for Eosinophilic Disorders. She has published in international journals and has authored book chapters in food hypersensitivity, pregnancy, lactation, weaning and allergy prevention. Carina is also co-editor of the book, Food Hypersensitivity: Diagnosing and Managing Food Allergies and Intolerances.

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