Dairy Free & Egg Free - Easy Baked Chicken Tenders {Recipe}

• 1 lbs Chicken Breast Tenders
• 1/4 Cup Flour
• 3/4 Tsp. Salt
• 1 Tsp Garlic Powder
• 1/4 Tsp Onion Powder
• 1/4 Tsp Paprika
• 1/8 Tsp Black Pepper
• 1/4 Cup Safe Oil (I like canola)

Directions:

1. Mix flour with seasonings in a small bowl
2. Lay chicken in large bowl, and sprinkle flour on top. Toss chicken in flour to coat well.
3. Pour oil over chicken, and mix to coat lightly. You may not need the full 1/4 cup.
4. Bake in preheated 450*F oven, flipping half way through (about 10 minuts in). Bake until chickens internal temerature reaches 180 degrees and the outside is crispy golden brown.

Check out our recipe for Chicken Broccoli Penne Pasta!

Easy Allergy-Free, Home-Style Pork Chops!

Growing up my mother cooked a lot of country style comfort food. These pork chops were inspired by hers! A hearty meal that feeds the soul! My family goes crazy over them, and I think yours will too! Even better they require minimal ingredients, are quick to prepare and are a pretty inexpensive cut of pork. An excellent source of iron and protein! They are delicious paired with mashed Potatoes and your favorite vegetables.

Prep Time: 10 Minutes

Cook Time: About 20 Minutes

Total Time: About 30 Minutes

Yield: About 2 Pork Chops per Adult

Ingredients: (always be sure to check labels, and use products that are safe for your family to consume)

• 6-8 Thin Cut Boneless Pork Chops
• 1/2 Cup Flour
• 1/2 Tsp Seasoned Salt
• 1/2 Tsp Pepper
• 1/4 Tsp Garlic Powder
• Enough oil to just cover the bottom of a large frying pan
• 1 Clove Garlic (optional)
• Salt & Pepper to taste

Materials:

• Deep Dish (Pie Plate) For flour mixture
• Glass Cutting Board or Large Plate
• Fork or Whisk to mix flour
• Large Fry Pan or Cast Iron Skillet
• 2 sets of tongs or different spatulas (one designated for raw chops, one designated for cooked)
• Oven safe dish to keep pork chops while you cook each batch

Preparation:

Step 1: Preheat oven to lowest setting Usually 175-200 degrees. 

Step 2: Then prep a large frying pan by placing it on the stove, and adding just enough oil to cover the bottom of the pan (generously). Turn burner on to medium-high heat to start preheating your pan. It is important that the pan is already hot when pork chops are added.

Step 3: Add flour seasoned salt, pepper, and garlic powder to a deep dish and use whisk or fork to combine thoroughly.

Step 4: Season both sides of pork chops with salt and pepper, and then add chops to flour. Wiggle the chops around being sure to coat well, and flip using tongs being sure to coat all sides of the meat well. Lightly shake off any excess. Place onto glass cutting board or large plate. (Why Flour? The flour helps hold in the moisture of the pork during cooking, while seasoning it and adding a slight crunch)

Optional Step 5: Right before cooking season hot oil by smashing one clove of garlic, removing skin and adding it to pan. Cook clove 1-2 minutes being careful not to burn it. Remove with tongs and discard. This will give your oil a light garlic flavor. It is not required for recipe, but it does make a big difference in flavor. It adds that special touch, that little somethin' extra. ;)

Step 6: Place two or three chops into the hot oil (being careful to not over crowd) and cook About 3 1/2 minutes, flip chops then cook another 3 1/2 minutes. Tip: I find it helpful to set a timer so I can work on the rest of the meal while they are cooking. Always cook pork chops to a safe temperature shown on package label.

Step 7: When one batch is done, remove from pan with clean tongs (just a different set that haven't touched the raw chops) and place chops on oven safe rack or dish and then place oven to keep warm while you prep the rest of the chops. 

Step 8: Continue process until all are cooked.

These Pork chops are delicious served with gravy on top, and paired with homemade Roasted Garlic Mashed Potatoes. Both recipes coming soon! :)

Check out this weeks tip: DIY Brown Sugar & Cinnamon Oatmeal Packets!

Tip of the Week! Diy Brown Sugar & Cinnamon Oatmeal Packets

DIY Brown Sugar & Cinnamon Oatmeal Packets

A great make ahead safe menu option, to speed up your morning routine! Or, if you have children a great option to make over night visits with friends/relatives a little more simple. Each packet costs pennies!

Ingredients & Materials Per Packet:

• 1/4 Cup Quick Cooking Oats

• 1 Tbsp Brown Sugar (a little less if you don't like it as sweet)

• Dash of Cinnamon

• Desired # of Ziplock bags or Small Reusable Containers

Note: These measurements are about equivalent to the Name Brand Prepared Packets. Consider doubling this batch per baggie if you are making them for yourself, or an older child. Just be sure to remember to double the liquid when preparing as well. :)

Additional ingredients at time of oatmeal cooking:

• 1/2 Water
• Soymilk to thin and make creamy after cooked

To Make Packets:

Add 1/4 Cup quick cooking oats to each ziplock bag. Next add 1 Tbsp Brown Sugar to each bag. Then finish off each bag with a dash of cinnamon, zip up them up and you are done! Store in a dry place.

To Cook Packets:

Add one packet to a microwave safe bowl, and add 1/2 of Water, stir well. Microwave for 1 1/2-2 Mins. Remove from microwave, and thin to your liking with Soy milk. (Tip: If you are making some to send with children on overnights, I've found it helpful for their caretaker if you write the simple cooking instructions on the baggie before you fill them)

Want to Jazz things up? Try adding raisins, or other diced dried fruit to your packets. Or to jazz up prepared oatmeal, try adding a teaspoon of Sunbutter & Banana slices! Adding a little extra protein and nutrition :) 

If you like the simplicity of this recipe, then you are sure to like our recipe for Allergy-Free Chocolate Ganache. Check it out!

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Allergy-Free Worcestershire Sauce

Allergy-Free "Worcestershire Sauce" Substitute

A quick and easy sauce to make any other recipe, Allergy-Free and Delicious!

You probably already have all the ingredients ;)

Prep Time: 5 mins
Cook Time:3 mins
Total Time: 8 mins
Yield: About 3/4 Cup Sauce


Ingredients:

• 1/2. Apple Cider Vinegar
• 2 Tbsp. Water
• 2 Tbsp. Soy Sauce
• 1 Tbsp. Brown Sugar
• 1/4 Tsp. Mustard Powder
• 1/4 Tsp. Onion Powder
• 1/4 Tsp. Minced Ginger
• Pinch of Ground Cinnamon
• Dash of Pepper

Directions:

In a small pot, combine all ingredients turn heat on to medium and bring to a boil. Once boiling reduce heat to low, and let simmer for about 1 minute. Remove from heat. Let cool, then transfer into storage container and store in a cool place. Use in place of regular worcestershire sauce, it is equal.. only allergy-free! :)

Need ideas for simple week night meals? Check out our recipe for Allergy-Free Chicken Broccoli Chicken Penne. Easy, healthful and most importantly delicious! :)

Allergy-Free Chicken Broccoli Penne Pasta

Note: Recipe for use with your families favorite allergy-free brands of all ingredients shown.

Chicken Broccoli Penne Pasta

An easy, delicious, allergy-free hearty pasta dish your family will love!

My toddler loves me to use "twirly noodles"!  :)

Author: Allergy Free & Delicious
Prep Time: 15 Mins
Cook Time: 25 Mins
Total Time: 40 Mins
Yield: 6 Hearty Servings

*Tip: Our local grocer makes awesome Whole Roasted Deli Chickens allergen free that make this meal even more simple. Check out your local grocer! Cost wise it's about the same as roasting the chicken yourself!

Ingredients:

• Whole Roasted Chicken (I use a whole deli chicken*)
• 1 Box Whole Wheat Penne Pasta or Spiral Pasta
• 24oz Can/Jar Spaghetti Sauce
• 1 White Onion, chopped.
• 3 Cloves of garlic, chopped.
• 2 Nice Heads of Fresh Broccoli, bite size pieces.
• 1-2 Tbsp. Olive Oil
• Salt, Pepper to taste
• 1/4 Tsp. Italian seasoning
• Optional: Dairy free mozzarella style "cheese" shreds

Directions:

Heat 1-2 Tablespoons of oil in large skillet over medium heat. Chop onion, and add onion to pan, seasoning. Cooking until translucent (about 10 minutes). While onions are cooking, carve your chicken and cut into bite sized pieces, set aside. Wash broccoli and chop into bite sized pieces, set aside in a pot to boil or steam. Then chop your garlic, 2-3 cloves is what our family likes, you may use more or less. 

Once onions are translucent, add garlic to skillet cook one to two minutes stirring frequently. Add chicken, and season with a little salt, pepper and Italian seasoning. Cook for about 2 minutes to let the flavored oil absorb into the chicken and spices to toast a little. Next add the can of spaghetti sauce to the skillet, and bring to a simmer on medium low heat. Stir occasionally, we want all of these flavors to marry while we prep the rest of the meal. Low and slow :)

Bring a large pot of water to boil, add pasta, cooking according to box directions. While the water is coming to a boil, steam or boil your broccoli for about 7 or so minutes (or until it is tender crisp, but not mushy) and blanch in a bowl of ice water or run some cold water over to stop the cooking. Set aside.

Once noodles and broccoli are cooked pour chicken sauce mixture into your pot of cooked and drained pasta, and add broccoli stir everything together and voilla! You have an easy, delicious and healthful allergy-free meal your friends and family will love! Serve immediately, and top with dairy free mozzarrella style cheese if you desire. :) Bon appetit!

Tip: If your pasta is done before broccoli, add a touch of oil to the noodles and stir to prevent clumping.

Interested in converting some of your favorite recipes into allergy free versions with simple substitutions? Check out our recipe for Allergy-Free Worcestershire Sauce! It has opened many doors for our family!

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