Category Archives: Main Dish

Homemade Italian Sausage

Homemade-Italian-Sausage-Traditional-Cooking-School-GNOWFGLINS-ingredients-768x890

This post is one of my monthly contributions to Traditional Cooking School

Sausage… A gourmet delicacy, yet it is the essence of nose-to-tail farm frugality.

Nothing goes to waste when all the scraps and small pieces of meat are used to make sausage.

Salting, smoking, fermenting, and drying are all ways to preserve meat for longer without refrigeration.

The History

Traditionally, sausage was made from pork, beef, or veal, but….(read more)

Please leave a comment on the TCS post and let me know if you try the recipe!

Slow-cooker Cajun Pot Roast

This blog is for informational purposes only. Some links may be monetized. Thank you for supporting Well Fed Family with your purchases!

cajun pot roast titlesI love slow-cooker recipes! We were gone all day yesterday and it was so nice to come home to the delicious aromas of dinner nearly ready. The prep was simple – I pulled out a grassfed chuck roast from the deep freeze the night before, rolled it in my homemade Cajun Seasoning, stuck it in the crockpot and topped it with chopped onions and diced tomatoes. Eight hours later I made some rice and a salad and there was dinner!

If your Cajun Seasoning doesn’t have salt, you will need to add a teaspoon of sea salt as you rub the seasoning over the beef.

Slow-cooker Cajun Pot Roast
 
Author:
Recipe type: dinner
Cuisine: cajun
 
Use my homemade Cajun Seasoning to liven up a pot roast in the slow cooker!
Ingredients
  • 3 lb. beef chuck roast (preferably grassfed)
  • 1½ Tablespoons Cajun Seasoning (see link for recipe)
  • 1 medium onion, roughly chopped
  • 1 14-oz can diced tomatoes
  • 1 teaspoon Tabasco sauce
Instructions
  1. Coat the chuck roast on all sides with the Cajun Seasoning and place in a slow cooker.
  2. Place the chopped onion evenly over the chuck roast.
  3. Mix the diced tomatoes with the Tabasco sauce, and pour it over the onions and beef.
  4. Cover and cook on low for 8 hours or until tender and falling apart.

Serve over hot cooked rice so you can catch all the delicious juices!

What is your favorite slow-cooker recipe? Leave a comment and tell us!

Irish Nachos

This blog is for informational purposes only. Some links may be monetized. Thank you for supporting Well Fed Family with your purchases.

irish nachos titlesI have to thank my friend, Meghan, for giving me the idea for this post. She is highly qualified to make these being both Irish (on her dad’s side) and Mexican (on her mom’s side).  There are enough recipes out there for the traditional Irish foods like corned beef and cabbage, or sausage and boxty (I did those last year). And since we are a No Artificial Colors blog having something faux-green is right out. I was captivated by this fun, light-hearted take on St. Patrick’s Day food since it uses lots of real food in a delicious, fun, family-friendly way.

The idea is simple yet brilliant. Make a big pan of oven-fries (the inspiration for my fries comes from Lidia’s Italy) and then top your fries with traditional nacho ingredients. To keep the Irish theme be sure to use plenty of Kerrygold butter and cheese. (We love Kerrygold, not because it’s Irish but because they pride themselves on using milk from grassfed cows.)  Be sure to use plenty of fresh cilantro and/or parsley on top because it is both green (can you wear cilantro instead of a shamrock if you don’t want to get pinched?) and it’s also really good for you. irish nachos potatoes title

Irish Nachos

for the potatoes

6 good sized organic Russet potatoes

3 Tablespoons extra virgin olive oil

3 Tablespoons Kerrygold Irish butter

1 teaspoon sea salt or herbed season salt such as Rosemary Celtic Sea Salt

preheat the oven to 475 degrees. Scrub the potatoes and slice them into thin wedges, at least 8-10 per potato, maybe more depending on how big your potatoes are. Thinner wedges get crispier. Thicker wedges are more like steak fries. Melt together the butter and olive oil. Toss the potatoes with butter mixture and sprinkle on the salt or seasoned salt and toss well. Place the wedges skin-side down in a large cast iron skillet or stoneware baking sheet or on a parchment-lined baking sheet. It may take more than one pan to fit them all in. Cast iron or stoneware help the potatoes brown better. Bake in the preheated oven for 30 minutes, turning the potatoes over once or twice to help them cook. If you’re using two pans be sure to rotate pans during the cooking. While the potatoes are cooking assemble the rest of the ingredients for the topping so you will be ready as soon as the potatoes are done.

for the toppings

1 lb. grassfed ground beef (or make the Irish sausage recipe and use that to top your nachos)

2 Tablespoons taco seasoning (no-MSG! use my recipe to make your own)

8-10 ounces Kerrygold cheese, shredded

3 green onions, thinly sliced

salsa (make your own probiotic salsa here)

sour cream (read the label, nothing but cream and cultures should be in it, we like Daisy)

chopped fresh cilantro or parsley

Brown the ground beef. Sprinkle in the taco seasoning and mix well. Assemble the remaining ingredients. Feel free to add any other nacho toppings you want like black olives, jalapenos, or bacon. Mmmmmm, bacon….

for the nachos

When the potatoes are done pull them out of the oven and turn on the broiler. While the broiler is heating up, spread the seasoned ground beef evenly over the potatoes. Evenly spread the shredded cheese over the ground beef. Slip the potatoes, beef and cheese back into the oven and broil for 2 minutes or until the cheese is melty. Remove from the oven and top with the remaining toppings. Serve at once.

Irish Nachos
 
Author:
Cuisine: Irish and Mexican
 
A fun spin on nachos to make your St. Patrick's Day, or any day, more festive!
Ingredients
  • 6 good sized organic russet potatoes
  • 3 Tablespoons extra virgin olive oil
  • 3 Tablespoons Kerrygold Irish butter
  • 1 teaspoon sea salt or herbed season salt like Rosemary Celtic Sea Salt
  • 1 lb. grassfed ground beef
  • 2 Tablespoons taco seasoning (no-MSG)
  • 8-10 ounces Kerrygold cheese, shredded
  • 3 green onions, thinly sliced
  • salsa
  • sour cream
  • chopped fresh cilantro or parsley
  • other nacho toppings as desired
Instructions
  1. To make the potatoes preheat the oven to 475 degrees.
  2. Scrub the potatoes and slice them into thin wedges, at least 8-10 per potato, thinner wedges make crispier fries.
  3. Melt together the butter and olive oil and toss with the potatoes along with the salt.
  4. Place the potatoes skin-side down in a large cast iron or stoneware baking pan, or a parchment-lined baking sheet using more than one pan if needed to fit the potatoes in a single layer.
  5. Bake for 30 minutes turning once or twice to help brown evenly.
  6. While potatoes are cooking assemble the remaining ingredients for the toppings.
  7. Brown the ground beef and season with taco seasoning and/or more salt if needed.
  8. When the potatoes are done pull them out of the oven and preheat the broiler.
  9. While broiler is heating top the potatoes with the ground beef and the shredded cheese.
  10. Return potatoes to the oven and broil 2 minutes or until cheese melts.
  11. Remove from the oven and top with remaining nacho toppings and serve at once.

 Tell us how you like to celebrate St. Patrick’s Day at your house. Leaves us a comment here and don’t forget to pin this recipe to use again – there’s no rule saying you can’t have these anytime!

irish nachos title closeup

 

 

 

 

 

 

Cajun Catfish and Homemade Cajun Seasoning

Cajun-Seasoning-and-Catfish-Traditional-Cooking-School-GNOWFGLINS-main2-jpgThis post is one of my regular blogs for Traditional Cooking School:

The Acadians began as French settlers of a region called Acadia — in eastern Canada and northern Maine — but they eventually traveled down the Mississippi River in the 1750s to escape difficult British rule. Near the end of that long river, the Spanish finally welcomed them in what would become Louisiana.

The Acadians settled down and got cooking, developing some of the tastiest food anywhere. Étoufée, boiled crawfish,  gumbo filé, and fried catfish became trademark dishes for these folk, whose name was soon shortened to just Cajuns.

Cajun food focuses on local ingredients found in the bayous and river delta, and (unsurprisingly) their menus feature fish and seafood quite often. In addition to the traditional French mirepoix (diced onion, carrot and celery), the Cajuns like to add garlic, cayenne pepper, and plenty of black pepper to make zesty, full flavors.

Although their basic seasoning combination is…. (You can read the rest here)

Leave me a comment here or at Traditional Cooking School and let me know your favorite way to eat catfish!

Thai Chicken and Noodles with Spicy Peanut Sauce

This blog is for informational purposes only. Some links may be monetized. Thank you for supporting Well Fed Family with your purchases.

thai chicken noodles spicy peanut titles 800Maybe it was because we went to a Chinese New Year parade last weekend. Or maybe because it’s getting closer to Lads to Leaders convention time when we always go out for Asian food and I’m thinking about that. I don’t know what it is, but I’ve been craving spicy stir fries with cashews and peanuts. Plus my daughter loves the combination of sriracha sauce and lime. So it seemed like the right thing to do – make a big pan full of chicken and noodles with spicy peanut sauce.

There are so many delicious restaurant-style meals you can make yourself at home. Chinese and Thai food can seem intimidating, but make it once and you’ll see how it all comes together. Soon you’ll be trying all sorts of favorite take-out foods. And making it yourself means you can use better quality ingredients, no MSG, and still save money over buying it already prepared.

Mix up the sauce first so it will be all ready at the end. Get all of the vegetables, garnishes and meat chopped up and set out on plates or a cutting board. Bring the pasta water to a boil and then when you put the pasta into the water you can start cooking the chicken. That way everything will be ready at about the same time.  The secret to success with Asian style stir fries is to be prepared before you start cooking. Once it gets going there is no time to stop and chop something.

 Chicken and Noodles with Spicy Peanut Sauce

Sauce

1/4 cup creamy natural peanut butter

3 Tablespoon soy sauce or tamari

2 Tablespoon rice vinegar

1 Tablespoon coconut oil, melted

1 Tablespoon grated ginger

2 cloves garlic, pressed

1 Tablespoon honey

1 Tablespoon sriracha

1 Tablespoon sesame oil

zest and juice of one lime

The rest of the dish

1 Tablespoon sesame seeds, toasted

1-2 Tablespoons lard or coconut oil for frying

8 oz linguine, or gluten-free linguine or zucchini noodles

4 green onions, sliced including green part

1 cup shredded cabbage

1 medium bell pepper, julienned

1 medium carrot, julienned

1 lb boneless chicken thighs

1/4 cup chopped salted peanuts

1 Tablespoon cilantro, chopped for serving

Preparation

Prepare the sauce by combining all of the sauce ingredients, peanut butter through lime zest and juice, in a small saucepan over very low heat. Stir until the peanut butter melts and everything combines into a somewhat thick sauce. Remove from heat and set aside.

Toast the sesame seeds by placing them in a dry skillet over low heat. Shake or stir the seeds until they begin to heat and become fragrant. As soon as they begin to slightly change color remove them from the heat and set aside.

Cut the chicken into bite-size pieces. Have all of the vegetables prepared. Cook the pasta according to package directions. Heat the coconut oil or lard in a large heavy-bottom skillet or wok. Add the chicken and stir fry over medium-high heat for 4-5 minutes or until the chicken is browned on the outside and nearly done on the inside. Remove chicken to a plate and set aside.

Add the bell pepper, cabbage and carrot to the pan and stir fry 2 minutes or until crisp tender. Add the green onions to the pan and continue to stir fry for another minute. Return the chicken to the pan and toss with the vegetables. When the pasta is done, drain it well and then add the drained pasta to the pan with the chicken and vegetables. Pour the sauce over everything, sprinkle in the toasted sesame seeds and toss well to combine. Remove everything to a large serving platter and garnish with the chopped peanuts and chopped cilantro.

Thai Chicken and Noodles with Spicy Peanut Sauce
 
Author:
Cuisine: Asian
 
Spicy sriracha, tangy lime, creamy peanut butter and crunchy nuts combine in a fusion of flavor.
Ingredients
  • For the sauce
  • ¼ cup creamy natural peanut butter
  • 3 Tablespoons soy sauce or tamari
  • 2 Tablespoons rice vinegar
  • 1 Tablespoon coconut oil, melted
  • 1 Tablespoon grated ginger
  • 2 cloves garlic, pressed
  • 1 Tablespoon honey
  • 1 Tablespoon sriracha sauce
  • 1 Tablespoon sesame oil
  • zest and juice of one lime
  • The Remaining Ingredients
  • 1 Tablespoon sesame seeds, toasted
  • 8 oz. linguine, or gluten-free linguine or zucchini noodles
  • 4 green onions sliced, including the green part
  • 1 cup shredded cabbage
  • 1 medium bell pepper, julienne sliced
  • 1 medium carrot, julienne sliced
  • 1 lb. boneless chicken thighs
  • For the garnish
  • ¼ cup chopped peanuts
  • 1 Tablespoon cilantro, chopped
Instructions
  1. Prepare the sauce by combining all of the sauce ingredients, peanut butter through zest and juice of the lime, in a small saucepan over very low heat.
  2. Stir until the peanut butter melts and everything combines into a somewhat thick sauce.
  3. Remove from heat and set aside.
  4. Toast the sesame seeds by placing them in a dry skillet over low heat.
  5. Shake or stir the seeds until they begin to heat and become fragrant.
  6. As soon as they begin to slightly change color remove them from the heat and set aside.
  7. Cut the chicken into bite-size pieces.
  8. Have all of the vegetables prepared.
  9. Cook the pasta according to package directions.
  10. Heat the coconut oil or lard in a large heavy-bottom skillet or wok.
  11. Add the chicken and stir fry over medium-high heat for 4-5 minutes or until the chicken is browned on the outside and nearly done on the inside.
  12. Remove chicken to a plate and keep warm.
  13. Ad the bell pepper, cabbage and carrot to the pan and stir fry 2 minutes or until crisp tender.
  14. Add the green onion and continue to stir fry for another minute.
  15. Return the chicken to the pan and toss with the vegetables.
  16. Pour the sauce over everything, sprinkle in the toasted sesame seeds and toss well to combine
  17. Remove everything to a large serving platter and garnish with the chopped peanuts and chopped cilantro.

 spicy peanut noodles watermarkWhat are your favorite take-out meals to make at home? Tell us about it in the comments. Be sure to pin this recipe for later.

Savory Paleo Waffles with Chicken Gravy (GF)

paleo waffles with chicken gravy titlesIt’s the beginning of a new year as I write this post, and I was able to convince my husband to go on a Paleo diet with me. (We’re following Chris Kresser’s Paleo Cure)  Yesterday he told me he was already missing bread – mostly to sop up all the great sauces and pan juices from the delicious Paleo food we’ve been eating! So I made him happy by fixing waffles for lunch today. And I made me happy by finding this great Paleo-friendly waffle recipe from Eat Beautiful that  uses green plantains instead of flour.   The original recipe had the chicken cooked right into the waffles, but I wanted to be able to have a chicken gravy to go over top ’cause that’s how I like ‘em.

These waffles are definitely main dish worthy – brunch, lunch or dinner – with a little south-of-the-border spice added to make them extra good. The gravy is made with nourishing homemade bone broth and thickened with arrowroot powder so it’s gluten-free and allergy friendly. I’ve even given a substitute to make this dairy-free, too.

green plantain waffles titlesIf you’ve never purchased plantains before – they are like giant, thick bananas. They can be used green (like here for these waffles) or almost black-ripe (like for these pancakes). When they are green they are a good source of resistant starch which feeds the beneficial bacteria in your digestive tract.

Savory Paleo Waffles with Chicken Gravy

for the waffles

2 green plantains

8 eggs (preferably from pasture-raised hens)

1/2 cup melted healthy fat (such as lard, coconut oil, ghee, butter)

1/2 teaspoon ground cumin

1/2 teaspoon sea salt

1 teaspoon raw honey

for the gravy

2 cloves garlic, pressed

1/4 cup minced onion

2 Tablespoons butter, preferably grassfed (for dairy free sub lard or coconut oil)

3 cups chopped or shredded, cooked chicken

1 teaspoon sea salt

1 teaspoon ground cumin

1 teaspoon dried oregano

2 cups homemade chicken bone broth

1 Tablespoon arrowroot powder

1/4 cup water

To make the waffles:

Preheat your waffle iron according to manufacturer’s directions. Using a sharp knife, cut the tip ends off the plantains, then cut in half across the middle, then cut each half lengthwise. This will leave you with quartered plantain sections. Now you can slip your finger between the thick green skin and the yellow flesh. Peel off and discard the skin. Place the plantain quarters in a blender. Add in the remaining waffle ingredients, the eight eggs through the teaspoon of honey. Blend on high until the mixture is smooth and creamy. Yes, it will be pretty runny and you won’t understand how this could possibly make waffles, but it will work!

Brush the waffle iron with a little coconut oil or butter and then ladle the batter onto the preheated waffle iron. Use the amount of batter directed by your waffle iron manufacturer. Mine says to use 1/3 cup, but I actually ended up needing to use closer to 1/2 cup to get a waffle without holes. So adjust your batter accordingly. The baking time will be as directed on your waffle iron directions. Mine is 3 minutes. That worked just fine.

To make the gravy:

Melt the butter in a large skillet over medium heat. Add the garlic and onions and saute for about three minutes until the onion begins to get translucent. Then add in the shredded chicken, chicken broth, salt, cumin and oregano. Stir until everything is simmering and hot. Combine the arrowroot with the 1/4 cup water until no lumps remain, then stir the arrowroot mixture into the simmering broth. Stir for just a little until the gravy begins to thicken, then reduce the heat to very low to keep warm until the waffles are done.

To serve: Place one waffle on a plate, top with butter if desired (and who wouldn’t desire a little more butter?!) and then ladle over about 1/2 cup of the chicken gravy.  This whole recipe made about 8 waffles in my waffle iron, but yields will vary depending on the size of waffle your machine makes. I’d say all in all about 4-6 servings of waffles and chicken gravy.

Savory Paleo Waffles with Chicken Gravy (GF)
 
Author:
Recipe type: main dish
 
Savory waffles with a little kick are smothered in rich chicken gravy for a hearty lunch, brunch or dinner entree. The waffles are made with green plantains, making them gluten-free and a great source of resistant starch for a healthy digestive system.
Ingredients
  • for the waffles:
  • 2 large green plantains
  • 8 eggs (preferably from pasture-raised hens)
  • ½ cup melted healthy fat (such as lard, coconut oil, ghee, butter)
  • ½ teaspoon ground cumin
  • ½ teaspoon sea salt
  • 1 teaspoon raw honey
  • for the gravy:
  • 2 cloves garlic, pressed
  • ¼ cup minced onion
  • 2 Tablespoons butter, preferably grassfed (for dairy-free sub lard or coconut oil)
  • 3 cups chopped or shredded cooked chicken
  • 1 teaspoon sea salt
  • 1 teaspoon ground cumin
  • 1 teaspoon dried oregano
  • 2 cups homemade chicken bone broth
  • 1 Tablespoon arrowroot powder
  • ¼ cup water
Instructions
  1. To make the waffles:
  2. Preheat your waffle iron according to manufacturer's directions.
  3. Using a sharp knife, cut the tip ends off the plantains, then cut in half across the middle and cut each half lengthwise.
  4. This will leave you with quartered plantain sections.
  5. Slip your finger between the thick green skin and the yellow flesh.
  6. Peel off and discard the skin.
  7. Place the plantain quarters in a blender.
  8. Add the remaining waffle ingredients, the eight eggs through the teaspoon of honey.
  9. Blend on high until the mixture is smooth and creamy.
  10. The batter will be thin.
  11. Brush the preheated waffle iron with butter or coconut oil, and then ladle the batter onto the preheated waffle iron using the amount directed in your waffle maker instruction book.
  12. Bake according to manufacturer's directions - about 3 minutes or until golden.
  13. to make the gravy:
  14. Melt the butter in a large skillet over medium heat. Add the garlic and onions and saute for about three minutes until the onion begins to get translucent.
  15. Then add in the shredded chicken, chicken broth, salt, cumin and oregano.
  16. Stir until everything is simmering and hot.
  17. Combine the arrowroot with the ¼ cup water until no lumps remain, then stir the arrowroot mixture into the simmering broth.
  18. Stir for just a little until the gravy begins to thicken, then reduce the heat to very low to keep warm until the waffles are done.
  19. To serve:
  20. Place one waffle on a plate, top with more butter if desired, and ladle about ½ cup of the chicken gravy over top.
  21. This recipe yields approximately 8 waffles and 3 cups gravy.

paleo waffle closeup with titlesHave you ever tried savory waffles? Pin this recipe for later using the Pin button at the top of the page. Find more great recipes on the Well Fed Family Pinterest boards.

This blog is for informational purposes only. Some links may be monetized. Thank you for supporting Well Fed Family with your purchases.

 

 

 

 

ALN’s Best of 2014 Crockpot Recipes

crockpot collageThe last of our end-of-the-year round up posts, this one features a half-dozen recipes that rely on the slow cooker or crockpot.  The slow cooker is a handy tool that can be used to make components of a meal, such as perpetual broth or baked potatoes; or the meal itself such as the Farmer’s Supper, Chicken-stuffed Sweet Potatoes, or White Chicken Chili; or even as a serving dish such as with the Warm and Creamy Crab Dip.

How to Make Perpetual Broth from Virginia George.com

Crockpot Baked Potatoes from My Cultured Palate

Farmer’s Supper from My Cultured Palate

Pomegranate Chicken Stuffed Sweet Potatoes from Worth Cooking

White Chicken Chili from Imperfect Homemaker

Warm and Creamy Crab Dip from Well Fed Family

What is your favorite way to use your slow cooker?

This blog is for informational purposes only. Some links may be monetized. Thank you for supporting Well Fed Family with your purchases.

Chicken Parmigiana (gluten-free)

chicken parm on a plateChicken Parmigiana is a family favorite that I hadn’t made in a long time – about a year – since I went on a gluten-free diet. (Read more about my reasons here.) After reading through several paleo-style cookbooks from some very talented cooks I realized I could makeover our favorite version of this recipe so I could eat it, plus in doing so I reduced the carb count making this a decent recipe for anyone on a lower carb diet as well. The tapioca starch is a good Paleo-friendly substitute for all-purpose flour normally used for dredging the chicken before pan-frying.

The rolled presentation of this dish makes it special enough for a company dinner. If you’ve never flattened a boneless chicken breast before it isn’t hard. If the chicken is especially thick you can butterfly it first. Then place the chicken between two sheets of heavy duty plastic wrap, waxed paper, or inside a freezer strength zip top bag. Use the flat side of a meat mallet, or a rolling pin, or the bottom of a heavy skillet, and just pound the chicken – don’t be dainty – until it is a uniform 1/2″ thickness.  The time to be gentle is when you’re rolling the filling up inside. Don’t squeeze or press too hard or the filling will squirt out. Pin it up with toothpicks to keep it all together.

 Chicken Parmigiana (gluten-free)

1 1/2 lbs boneless chicken breasts or thighs

1/2 teaspoon sea salt

1 cup organic ricotta cheese

3/4 cup freshly grated Parmesan cheese

8 large fresh basil leaves, rolled and shredded

freshly ground black pepper

arrowroot or tapioca starch for dredging

1 cup blanched almond meal

1 teaspoon dried basil

2 eggs

2 Tablespoons olive oil

2 Tablespoons butter

3 cups marinara sauce (see note)

8 slices mozzarella cheese

Preheat the oven to 425 degrees. If the chicken breasts are large  you can butterfly them first. Place the chicken on a cutting board and cover with a sheet of waxed paper or heavy duty plastic wrap. Use a heavy rolling pin or meat mallet to pound the chicken to about 1/2″ thickness evenly throughout. I had larger pieces of meat so I ended up cutting them in half after they were pounded so the finished roll wouldn’t be so large. You may or may not need to cut yours.  Season the pounded chicken on both sides with the sea salt.

Mix together the ricotta, 1/4 cup of the Parmesan, the basil and a pinch of salt in a bowl. Set three rimmed plates or pans in a row. Sprinkle arrowroot powder or tapioca starch in the first pan. Beat the two eggs in the second pan. Mix the almond meal and the dried basil in the third pan.

chicken parm filled ready to roll

flattened and filled, ready to roll

chicken parm rolled in almond meal

filled, rolled and coated in seasoned almond meal

 

Divide the ricotta mixture evenly between the flattened chicken pieces. Starting at the larger end, gently roll up the chicken taking care not to squeeze the filling out. Secure with toothpicks. Dredge the chicken rolls in the arrowroot tapping off the excess, then dip into the beaten egg letting the extra drip back into the pan, then coat them with the almond meal mixture. Heat the butter and olive oil in a large skillet over medium heat. When the oil is hot, add the chicken, in batches if needed. Cook until browned and getting crispy on the outside, about 4 minutes per side.

Spread 1 cup of the marinara in a baking pan large enough to fit the chicken in one layer. Place the browned chicken rolls in the pan. Top with the remaining marinara. Layer the slices of mozzarella on the chicken and sprinkle with the rest of the Parmesan. Bake until the chicken is cooked through and the topping is browned and bubbling, about 20-25 minutes.

*You can use your own homemade marinara sauce, or if you would like to use jarred sauce we Rao's ingredient listrecommend Rao’s. The Rao’s marinara doesn’t have any artificial ingredients or added sugars and the flavor is delicious. If you like it, consider buying a case through our Amazon store. The jar price per case is less than half of the usual grocery store price by the jar. And even though it doesn’t increase your purchase price, Amazon does give Well Fed Family a token of thanks in return.

5.0 from 1 reviews
Gluten-free Chicken Parmigiana
 
Author:
Cuisine: Italian
 
Ingredients
  • 1½ pounds boneless chicken breasts
  • ½ teaspoon sea salt
  • 1 cup organic ricotta cheese
  • ¾ cup freshly grated Parmesan cheese
  • 8 large fresh basil leaves, rolled and shredded
  • freshly ground black pepper
  • arrowroot powder or tapioca starch for dredging
  • 1 cup blanched almond meal
  • 1 teaspoon dried basil
  • 2 eggs, preferably from pasture raised hens
  • 2 Tablespoons extra virgin olive oil
  • 2 Tablespoons butter
  • 3 cups marinara sauce (homemade or jarred such as Rao's)
  • 8 slices mozzarella cheese
Instructions
  1. Preheat the oven to 425 degrees.
  2. If the chicken breasts are large you can butterfly them first.
  3. Place the chicken on a cutting board and cover with a sheet of waxed paper or heavy duty plastic wrap.
  4. Use a heavy rolling pin or meat mallet to pound the chicken to about ½" thickness evenly throughout.
  5. Cut to uniform sizes.
  6. Season the pounded chicken on both sides with the sea salt.
  7. Mix together the ricotta, ¼ cup of the Parmesan, the fresh basil and a pinch of salt in a bowl.
  8. Set three rimmed plates or pans in a row.
  9. Sprinkle arrowroot powder or tapioca starch in the first pan.
  10. Beat the two eggs in the second pan.
  11. Mix the almond meal and the dried basil in the third pan.
  12. Divide the ricotta mixture evenly between the flattened chicken pieces.
  13. Starting at the larger end, gently roll up the chicken taking care not to squeeze the filling out.
  14. Secure with toothpicks.
  15. Dredge the chicken rolls gently in the arrowroot or tapioca, tapping off the excess, then dip into the beaten egg letting the extra drip back into the pan.
  16. Roll the chicken in the almond meal mixture.
  17. Heat the butter and olive oil in a large skillet over medium heat.
  18. When the oil is hot, add the chicken, in batches if needed.
  19. Cook until browned and getting crispy on the outside, about 4 minutes per side.
  20. Spread 1 cup of the marinara in a baking pan large enough to fit the chicken in one layer.
  21. Place the browned chicken rolls in the pan.
  22. Top with the remaining marinara. Layer the slices of mozzarella on the chicken and sprinkle with the rest of the Parmesan.
  23. Bake until the chicken is cooked through and the topping is browned and bubbling, about 20-25 minutes.

chicken parm in baking pan

 What favorite recipes would you like to makeover to fit your healthy lifestyle? Tell us about them in the comments.

This blog is for informational purposes only. Some links may be monetized. Thank you for supporting Well Fed Family with your purchases.

This blog was shared with Wellness Wednesday. Visit every Wednesday and see what’s new!

Fa La La Lasagne

lasagne slice with titlesIt was Christmas Potluck time at the martial arts school where my son takes Kung Fu. He really wanted to go, but I was too busy to cook anything for him to take, plus I wasn’t even going to go myself.  I told him he could go if he would make something himself to take. I didn’t think it was fair to send a bottomless pit teenage boy to scarf up everybody else’s food without bringing anything to share! He chose lasagne even after I told him the sauce takes a half hour to simmer and then it still has to bake almost an hour. He loves lasagne.

Being a homeschool mom I grabbed the teaching moment. I handed him the recipe and told him to look and see what we already had and then make a shopping list. Then I took him to Publix and made him shop. He’s 16 and the time when he is out on his own is drawing nearer and nearer no matter how much I don’t want it to come. I want him to be self-sufficient so I’ve taught him how to sort laundry and use the washing machine. I’ve had him with me in the kitchen since he was big enough to pull up a stool and stand next to me at the counter. He’s been cooking independently since he was six. He’s learning to drive, to balance a checkbook and manage a savings account. He can operate the vacuum, wash dishes, and clean the bathroom, mow the lawn, run the string trimmer and build a compost pile. Planning a menu, grocery shopping and cooking from scratch to share with others is something else grownups need to be able to do. He jumped into the project happily.

lasagne and leo with captionShopping, prepping the ingredients and making the sauce were all easy, he only needed a little help when it came to actual assembly of the layers. One of my tricks is to only cook the lasagne noodles halfway so they are pliable but they don’t fall apart when you pick them up. They continue to cook inside the casserole during baking so you don’t end up with crunchy pasta. It also takes a little experience knowing how much to use in each layer so you don’t end up with something leftover when it’s all finished, or run out of something before you’re done.

So here’s the recipe for my lasagne. I’ve been making it since I was 16. I’m glad to pass the torch along to my son. I have fond memories of making this lasagne and sharing it with my own friends and family; I hope he will build some memories sharing meals with his own friends and family, too.

Lasagne

Ingredients

1 lb grassfed ground beef
1 small onion, chopped
3 Tblsp olive oil, divided use
1 15oz can diced tomatoes
2 6oz cans tomato paste
2 cups filtered water
1 Tblsp chopped parsley
2 tsp sea salt
1 tsp Italian seasoning
1 tsp honey
2 cloves garlic, pressed
1/2 tsp freshly ground pepper
1 tsp dried oregano
8 oz lasagne noodles
1 lb whole milk ricotta cheese
8 oz mozarella, shredded
1 cup freshly grated Parmesan

Preparation

In a large, heavy pan brown the ground beef and onion in 2 Tablespoons of the olive oil. Add the diced tomatoes, tomato paste, water, parsley, salt, honey, garlic, pepper, oregano and Italian seasoning. Simmer the sauce for 30 minutes, uncovered, stirring occasionally.

Preheat the oven to 350 degrees. Cook the lasagne noodles for about half the time as directed adding the remaining tablespoon of olive oil to the cooking water to keep them from sticking together. Drain.

In a 9×13 casserole pan spread 1 cup of the sauce. Alternate layers of noodles, sauce, ricotta, mozzarella and Parmesan – ending with sauce, mozzarella, Parmesan.

Bake at 350 degrees for 40-50 minutes until lightly browned and bubbling. Allow to stand 15 minutes before cutting into squares to serve.
yield: 8 servings

Lasagne
 
Author:
Recipe type: casserole
Cuisine: Italian
Serves: 8 squares
 
Making lasagne from scratch is a great activity for teens to do with each other or with the family.
Ingredients
  • 1 lb grassfed ground beef
  • 1 small onion, chopped
  • 3 Tablespoons olive oil, divided
  • 1 15oz can diced tomatoes
  • 2 6oz cans tomato paste
  • 2 cups filtered water
  • 1 Tablespoon chopped parsley
  • 2 teaspoons sea salt
  • 1 teaspoon Italian seasoning
  • 1 teaspoon honey
  • 2 cloves garlic, pressed
  • ½ teaspoon freshly ground pepper
  • 1 teaspoon dried oregano
  • 8 oz lasagne noodles
  • 1 lb whole milk ricotta cheese
  • 8 oz mozzarella cheese, shredded
  • 1 cup freshly grated Parmesan cheese
Instructions
  1. Add 2 Tablespoons of olive oil to a large heavy pan over medium heat.
  2. Brown the ground beef and onion.
  3. Add the dice tomatoes, tomato paste, water, parsley, salt, honey, garlic, pepper, oregano and Italian seasoning.
  4. Simmer the sauce, uncovered, for 30 minutes stirring occasionally.
  5. Cook the lasagne noodles for half the time as directed, adding the remaining 1 Tablespoon of olive oil to the cooking water to keep the pasta from sticking together.
  6. Drain the pasta.
  7. Spread 1 cup of the sauce in the bottom of a 9x13 casserole pan.
  8. Alternate layers of noodles, sauce, ricotta, mozzarella and Parmesan - ending with sauce, mozzarella, Parmesan.
  9. Bake at 350 degrees for 40-50 minutes until lightly browned and bubbling.
  10. Allow to stand for 15 minutes before cutting into squares to serve.

lasagne resized watermark

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