Dish bakes like this one are tasty, easy to make, and very healthy too. This is one of my favorite winter dinners. It tastes so good it’s easy to forget you are eating something that is gluten free and good for you. It makes four generous servings which makes it ideal when you are cooking for your friends or family. It’s also delicious cold or reheated for lunch the next day!
Ingredients – serves 4:
2 tablespoon extra-virgin olive oil
1 tablespoon rice flour or gluten-free flour – I use this one available at amazon.com.
10 ounces soya milk
4 chicken breast, skin removed
2 red onion, cut into wedges
12 ounces cherry tomato, halved
12 ounces asparagus spears, blanched
1 teaspoon caster sugar
1 tablespoon white wine vinegar
½ cup vegetable stock
3 tablespoons chopped tarragon
4 tablespoons gluten-free breadcrumbs – available form most good health stores
1 tablespoon grated cheese
Mix half the oil and flour in a saucepan (off the heat), then blend in the soya milk (it must be well blended before heating). Bring the sauce slowly to the boil, whisking constantly, then simmer for one minute. Remove from the heat, cover with greaseproof paper and set aside.
Heat oven to 200C/fan 180C/gas 6. Heat remaining oil in a frying pan, add the chicken, then fry for 2-3 minutes or until brown (it won’t be cooked through). Transfer to an ovenproof gratin dish. Add the onions to the pan and fry for 2-3 minutes. Spoon over the chicken, then top with the tomatoes and asparagus. Set aside while you prepare the sauce.
Put the sugar and vinegar into the pan. Stir over medium heat until the sugar is a dark caramel color, then add the stock. Bring to the boil and simmer for one minutes Whisk into the milky sauce until blended, season, then add the tarragon. Spoon sauce over the chicken and veg, sprinkle with crumbs and cheese, then bake for 20 minutes or until cooked through.
Nutrition information per serving:
Protein 40 grams
Fat 10 grams
Carbohydrates 18 grams
Fiber 3 gram
More Gluten-Free Recipes
I’ve shared meals, desserts, dinner and kids recipes, all gluten-free and all 100% Free. All recipes here.