Maple Mustard Chicken Salad

 

ingredients
CRUMBED CHICKEN TENDERS
Skinless chicken breast 450 g
1 ½ cups Panko breadcrumbs 105 g
½ tsp Salt
3 tbsp Mayonnaise
2 tsp Dried chives
2 tbsp Fresh parsley, finely chopped
HERB ROASTED POTATOES
Potato 600 g
1 tbsp Garlic infused oil
½ tsp Dried oregano
½ tsp Dried thyme
Season with salt and pepper
SALAD
4 cups Iceberg lettuce, shredded 220 g
1 ½ cups Continental cucumber 240 g
1 cup Grated cheddar cheese, optional 114 g
DRESSING
3 tbsp Mayonnaise
1 tbsp Dijon mustard
½ tsp pure maple syrup (optional - add to taste)
Season with black pepper

Method

1. Pre-heat the oven to 200ºC (390ºF) bake function or 180ºC (355ºF) fan forced.

2. This recipe needs two roasting pans. Line one roasting pan with baking/parchment paper. Place a wire rack in the other roasting and lightly spray the rack with cooking oil (this will stop the chicken from sticking).

3. Prep the potatoes: Scrub the potato skins and slice the potato into small bite-sized pieces. Place in a bowl and drizzle over the garlic infused oil, sprinkle with thyme and oregano, then season with salt and pepper. Gently toss until the potato is evenly coated. Then place in the lined roasting pan.

4. Crumb the chicken: Slice the chicken breast into evenly-sized chunky strips. Mix the mayonnaise, dried chives, and chopped parsley in a shallow bowl. Next, mix the breadcrumbs, salt and black pepper in a separate bowl. Lightly roll each chicken tenderloin in the mayo batter and then into the breadcrumb mix. Place the crumbed chicken on the prepared wire rack in the roasting tray. Repeat until all chicken pieces are covered.

5. Bake the chicken and potato: Pop the potato and chicken in the oven and bake for 20-25 minutes until the potatoes are golden and crispy and the chicken is golden and cooked through.

6. Prep the salad: While the potato and chicken cook, prep the remaining ingredients. Slice the iceberg lettuce and peel and chop the cucumber. Grate the cheese. Pop the lettuce, cucumber and cheese into a salad bowl.

7. Make the maple mustard dressing: Mix the mayonnaise, Dijon mustard and maple syrup in a small bowl and season with black pepper.

8. Once the chicken and potato are cooked, remove them from the oven. Allow to cool for a few minutes, then slice the chicken into bite-sized pieces.

9. Assemble the salad: Add the potato and chicken to the salad bowl, toss gently to combine and drizzle in maple mustard dressing. Sprinkle with a little bit of chopped parsley if desired!

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Hints

Dairy free option: If you need to be dairy free, then leave out the cheese or swap in vegan cheese.

Gluten free option: Swap in gluten free breadcrumbs instead. You can make your own gluten free panko bread crumbs at home by taking 6 slices of gluten free white bread. Remove the crusts and break into small pieces, place them into a food processor and pulse into crumbs. Line a baking tray with baking/parchment paper, then add the crumbs over the tray in a single layer. Bake in the oven at 100ºC (210ºF) for 40 minutes or until completely dried.

Nutrition Information (per serve)
Energy

Rustic Gnocchi Pork Tenderloin

 Low Fodmap Rustic Gnocchi Pork Tenderloin

Need: 

Pork Tenderloin
Salt 
Pepper
Garlic Oil (or if not low fodmap, garlic, and olive oil) 

Gnocchi (I use Gluten Free) 
Garlic Oil 

Fresh Tomatoes (4-6 medium sized) chopped OR Canned Whole Tomatoes 
Garlic Oil
little bit of sugar 
Dried Italian Seasoning
Salt and Pepper
Fresh (or dried Oregano) 
White Wine (Dry- Pinot Grigio or Sauv Blanc) 
Pat of Butter 

PORK
Preheat oven to 400 
Brown pork in oven-proof skillet in the garlic oil (sprinkled with salt and pepper)- I used Cast Iron  (3ish minutes each side). Place skillet in the oven 20 minutes (or so) until Meat is 155- let rest. 

Meanwhile....

GNOCCHI & SAUCE 

SKILLET: toast Grocchi on the stove (pan, smidge of oil, medium heat, toss frequently until lightly browned ) 

Same Skillet if you want (after you remove gnocchi) or save time with a 2nd skillet: 
bring garlic olive oil to warm, ALL the chopped tomatoes, and seasoning. Simmer on high to let it reduce a bunch. I made it spicy by adding red pepper flakes. Add in a splash of white wine (or balsamic vinegar or nothing). Let Simmer. When ready to serve, stir in the butter. 

ENJOY all together :) YUM!