main course Archives - The Flavorful Elimination Diet

I love chinese food and other asian classics. Teriyaki chicken is a staple. Luckily, you won’t have to veer too far from a traditional recipe in order to have baked teriyaki chicken even on phase one of an elimination diet. The key ingredient is and always will be, brown sugar. The darker the better, you want the sauce to be syrupy and delicious. The main alteration you’ll have to make is substituting arrowroot powder for cornstarch or flour. Arrowroot powder can be found at most grocery stores, it may be called arrowroot flour, just keep your eyes out for it.

I also want to let you in on a secret. Chicken thighs are really easy to debone. Stop spending marked up prices on the boneless skinless thighs! All you need is a sharp knife. Just peel the skin off with your hands, lay the thighs flat, bone side up and carefully cut the meat next to the bone. Then cut the bone away from the meat behind it until the bone comes free. It will still have some meat left on it but you can use them and the skin to make some easy chicken broth. So you can stock up on the bone in thighs every time they go on sale and never worry about making one of these recipes again!

Caramelized onions add a depth of flavor to this dish and pineapple makes it even more delectable. I like the texture of basmati rice but you can use brown rice or whatever rice you prefer. You could even use rice noodles if that’s what you want! Elimination diet recipes are all about finding substitutions. This recipe will never be carb free because of the sauce but if you want to cut the rice turn it into a salad bowl and serve on cabbage or use cauliflower rice. There is no end to the customizations you can make when cooking for yourself.

This baked teriyaki chicken recipe differs from the traditional methods in that it isn’t pan fried. I find baking to be easier and less messy than cooking in a pan. This recipe does have you caramelizing onions in a pan to get that perfect flavor but you can cut them thinner and just bake them with the rest of the dish if you would prefer. The sauce will still make it nice and yummy but you can avoid dirtying an extra dish.

This elimination diet version of teriyaki chicken uses coconut aminos instead of soy sauce. Soy will likely be forbidden on one of these diets but this easy alternative still provides that dark, salty, umami flavor that soy sauce is used for. I doubt you’ll notice a flavor difference, especially when combined with the rest of the ingredients.

Is teriyaki chicken healthy?

Depends on your definition of healthy but the short answer could be no. This and most other teriyaki chicken recipes contain quite a bit of sugar which is to be limited on most diets. However, this baked teriyaki chicken recipe is a “healthier” adaptation that can be used for an elimination diet, gluten free diets, and anyone avoiding numerous food allergies. It also avoids the extra fat from pan frying and saves a few calories in that respect.

To make the recipe even healthier I suggest the simple trick of adding more veggies to your plate. Steamed broccoli goes great with the sweet sauce and green onions can be added on top. Cabbage is almost always welcome in asian style dishes like these as well. Get creative and balance out the sugar with lots of fiber to feel good about feeding this meal to your family.

As an Amazon Associate I earn from qualifying purchases

Ingredients

For the Chicken

5 boneless chicken thighs
3 cups cooked jasmine or basmati rice
16 oz can of pineapple chunks, drained
2 medium yellow onions
2 large carrots, sliced
olive oil
salt and pepper

For the Sauce

1 tbsp arrowroot powder
1 tbsp cold water
½ cup brown sugar
½ cup coconut aminos
¼ cup apple cider vinegar
1 tsp ground ginger
¼ tsp black pepper

Instructions

lightly oil a 8×8 baking dish
place chicken thighs in baking dish
whisk together the sauce ingredients minus the arrowroot powder, make sure it’s well combined
whisk the arrowroot powder into the sauce
pour sauce over the chicken thighs
add sliced carrots on top of the chicken
refrigerate to marinate for at least 1 hour
preheat oven to 400 F
bake chicken for 30 minutes until internal temp reaches 160 F
While chicken is baking heat olive oil in medium pan over medium low heat
add sliced onions and caramelize slowly, you want to really bring the sugars out and are looking for a dark brown color
when the onions have reached peak caramel add fully drained pineapple chunks and season with salt and pepper to taste
bring a brown to the pineapple and then add the cooked rice to the pan
remove chicken from oven and pour extra sauce into pan with rice, toss well
serve with the chicken thighs topping the rice mixture

Baked Teriyaki Chicken with Pineapple Rice

Print Recipe Pin Recipe

Prep Time 1 10

Cook Time 30

Course Main Course

Cuisine Chinese

Servings 5 servings

Ingredients

For the Chicken

5 boneless chicken thighs
3 cups cooked jasmine or basmati rice
16 oz can of pineapple chunks drained
2 medium yellow onions
2 large carrots sliced
olive oil
salt and pepper

For the Sauce

1 tbsp arrowroot powder
1 tbsp cold water
½ cup brown sugar
½ cup coconut aminos
¼ cup apple cider vinegar
1 tsp ground ginger
¼ tsp black pepper

Instructions

lightly oil a 9×9 baking dish
place chicken thighs in baking dish
whisk together the sauce ingredients minus the arrowroot powder, make sure it’s well combined
whisk the arrowroot powder into the sauce
pour sauce over the chicken thighs
add sliced carrots on top of the chicken
refrigerate to marinate for at least 1 hour
preheat oven to 400 F
bake chicken for 30 minutes until internal temp reaches 160 F
While chicken is baking heat olive oil in medium pan over medium low heat
add sliced onions and caramelize slowly, you want to really bring the sugars out and are looking for a dark brown color
when the onions have reached peak caramel add fully drained pineapple chunks and season with salt and pepper to taste
bring a brown to the pineapple and then add the cooked rice to the pan
remove chicken from oven and pour extra sauce into pan with rice, toss well
serve with the chicken thighs topping the rice mixture

Keyword egg free, gluten free recipes, nightshade free recipes, soy free recipes

rate this recipe!

May 31, 2023May 31, 2023

Amanja2 Comments

Creamy Chicken and Broccoli Casserole

This creamy chicken and broccoli casserole is one of my favorite new recipes to come out of my elimination diet. This unbelievably stick to your ribs homestyle meal can be eaten even in phase one of the elimination diet!

Many casseroles contain a bunch of off limits ingredients such as dairy, wheat, corn, or eggs. This elimination diet friendly casserole is a filling meal that has zero common allergens. If you don’t like or can’t have coconut milk you may swap it for oat milk but it is going to be a bit less on the rich and creamy side due to the lower fat content.

I can always tell that I’ve found a real winner of a recipe when my husband goes back for seconds. He scarfed this one down and went back for more before I even finished my first serving. It has all of the appeal of a traditional casserole with none of the trigger ingredients like wheat or dairy. I’m a big fan of dairy free recipes that still feel hearty. Although I love butter and cream they definitely tack on a ton of extra calories and make me feel more weighed down. This is a great option for a healthy weekday meal.

You will dirty up a few dishes making this one but I promise it’s worth it. If you make a big batch of the vegan nut free parmesan topping it is easy to store and use for several recipes over a few weeks. That will save you some time with the food processor. The vegan alfredo sauce comes together quite easily and is the key to making this casserole feel creamy and delicious.

On top of being super tasty this creamy chicken and broccoli casserole even freezes well so make sure to keep some on hand for those unfortunate struggles in an elimination diet when you need to go through another detox phase. You’ll be so glad you have something worth craving for those setbacks.

As an Amazon Associate I earn from qualifying purchases

How to freeze leftovers

If you’re doing an elimination diet you’re going to want to keep some phase one meals stocked away for any relapses. Any time you reintroduce an ingredient and see a reaction you’re going to need to start all over again. This is easiest if you already have a handful of meals on standby. Then you don’t have to drop everything and start cooking immediately.

Many of my recipes here at Flavorful Elimination Diet are easily frozen. I’m a big meal prepper and always have extras. Most leftovers will stay safe in the freezer for 2-6 months. Just aim to rotate through them on a regular basis. It’s helpful to keep freezer safe labels on hand so that you can write dates on the containers to make sure everything stays fresh.

I’ve found that the easiest way to store leftovers is to portion out individual servings and put them into freezer safe containers. I have at least 2 dozen of these containers that I use for bringing my lunch to work and for storing leftovers in both the freezer and fridge. I love the twist tops so I don’t have to worry about them leaking.

Ingredients

3 cups shredded chicken
3 cups cooked brown rice
1 medium onion, chopped
2 medium carrots, shredded
4 cups small broccoli florets
1 tbsp brown mustard
1 tsp dried parsley
½ tsp dried thyme
¾ tsp salt
¼ tsp pepper
½ cup chicken broth
1 batch vegan, nut free, alfredo sauce
½ batch vegan, nut free, parmesan topping
olive oil

Instructions

Preheat oven to 350 degrees F
heat a skillet over medium low, drizzle with olive oil
saute the onion and carrot for 7-10 minutes until onions turn clear
add the broccoli and heat just until the florets turn bright green, about 2-3 minutes
in a large mixing bowl combine sauteed vegetables, chicken, rice, and vegan, nut free, alfredo sauce
in a small bowl whisk together chicken broth and mustard, parsley, thyme, salt, and pepper
place the chicken mixture in a greased 9×13 casserole dish
pour chicken broth mixture even over the casserole
top with vegan, nut free, parmesean topping
bake for 20 minutes to heat all the way through
serve hot!

Creamy Chicken Broccoli Casserole

Print Recipe Pin Recipe

Prep Time 15

Cook Time 20

Course Main Course

Cuisine American

Servings 6 Servings

Ingredients

3 cups shredded chicken

3 cups cooked brown rice

1 medium onion, chopped

2 medium carrots, shredded

4 cups small broccoli florets

1 tbsp brown mustard

1 tsp dried parsley

½ tsp dried thyme

¾ tsp salt

¼ tsp pepper

½ cup chicken broth

1 batch vegan, nut free, alfredo sauce

½ batch vegan, nut free, parmesan topping

olive oil

Instructions

Preheat oven to 350 degrees F

heat a skillet over medium low, drizzle with olive oil

saute the onion and carrot for 7-10 minutes until onions turn clear

add the broccoli and heat just until the florets turn bright green, about 2-3 minutes

in a large mixing bowl combine sauteed vegetables, chicken, rice, and vegan, nut free, alfredo sauce

in a small bowl whisk together chicken broth and mustard, parsley, thyme, salt, and pepper

place the chicken mixture in a greased 9×13 casserole dish

pour chicken broth mixture even over the casserole

top with vegan, nut free, parmesean topping

bake for 20 minutes to heat all the way through

serve hot!

Keyword dairy free, egg free, gluten free

rate this recipe!

May 25, 2023May 25, 2023

Amanja4 Comments

Citrus Free Baked Chicken Fajitas

As an Amazon Associate I earn from qualifying purchases

What are citrus free baked fajitas? Simple, they’re fajitas that people like me, who are unfortunately allergic to lime, can eat. They are also way easier to make than stove top fajitas, especially if you’re serving more than two people. Which with fajitas, you should be! This citrus free baked chicken fajitas recipe makes plenty to serve a whole family or company of any kind. Fajitas in the oven also make for an easier cleanup, you simply have to take the foil off the tray and throw it away, done.

This elimination diet recipe simply swaps the lime juice for apple cider vinegar. It has the same acid effect of tanginess and meat tenderization without the allergen or sensitivity factor. This is a great way to reintroduce nightshades to an elimination diet. There are lots of bell peppers in the veggies as well as peppers in the seasonings. You should keep in mind though that nightshade sensitivities can be tricky. I found out that I am perfectly fine eating cooked peppers but raw ones still give me a rash. You should try a few different combinations and recipes for this category in your elimination diet before you move on to the next one.

As with pretty much any meat based recipe I strongly recommend getting a meat thermometer. This is a great tool to keep on hand in your kitchen for all sorts of recipes.

If you have already reintroduced corn or wheat then you are safe to serve these in tortillas like you would traditionally. I prefer wheat tortillas but that’s just my opinion. If you are gluten free or otherwise have a wheat or corn sensitivity or allergy then these citrus free baked chicken fajitas are also delicious served with rice. If you’re super lucky and already know you can have dairy, then cheese and sour cream it up for the rest of us! You can also top it with this lime free pineapple guacamole!

More fajita options for dietary restrictions

Make it vegan! These don’t have to be chicken fajitas. You can easily make this recipe vegan by replacing the chicken with large sliced portobello mushrooms. I like to still place the mushrooms on a separate tray than the other veggies because they do release a lot of liquid. Don’t marinate them first, but do season with all the spices.
Make it a gluten and corn free bowl! You don’t need tortillas to enjoy delicious citrus free baked chicken fajitas. Cook up some rice and serve it on top. This is especially delicious with fresh cilantro.
Don’t like it too spicy? Use the red, orange, or yellow bell pepper and remove all of the seeds and membranes for the least amount of heat. Cut out the cayenne pepper completely.

Ingredients

3 boneless skinless chicken breasts, sliced into strips
3 or 4 large bell peppers, any colors, sliced into strips
1 yellow onion, thick sliced
1 red onion, thick sliced
¼ cup chicken broth
2 tbsp apple cider vinegar
2 tbsp olive oil
3 tsp chili powder
1 tsp cumin
1 tsp dried oregano
½ tsp garlic powder
½ tsp paprika
¼ tsp cayenne pepper (or more for more heat)
1 tsp salt
extra oil, salt, and pepper

Instructions

in a large resealable bag combine broth, olive oil, vinegar, and all seasonings
add chicken to the marinade and cover it all thoroughly
seal the bag and place in fridge for at least 1 hour
preheat oven to 425 F
line two baking trays with aluminum foil
drain the marinade off the chicken using a colander, you don’t want to bake it in standing liquid
place the chicken in one layer on one baking tray
on the other tray lay out all the veggies and drizzle with olive oil, season with salt and pepper
bake the veggie tray for 15 minutes
add the chicken tray, side by side with the veggie tray, cook for another 15 minutes
check the chicken’s temp, if at internal temperature of 165 remove chicken from oven and tray, if not done yet carefully drain any excess liquid and bake for a few minutes more until internal temp is reached
remove veggie tray, the tips of the peppers should have started to char
serve hot out of the oven with rice and your favorite toppings

Citrus Free Baked Chicken Fajitas

Print Recipe Pin Recipe

Prep Time 1 20

Cook Time 45

Course Main Course

Cuisine Mexican

Servings 10 Servings

Ingredients

3 boneless skinless chicken breasts, sliced into strips

3 or 4 large bell peppers, any colors, sliced into strips

1 yellow onion, thick sliced

1 red onion, thick sliced

¼ cup chicken broth

2 tbsp apple cider vinegar

2 tbsp olive oil

3 tsp chili powder

1 tsp cumin

1 tsp dried oregano

½ tsp garlic powder

½ tsp paprika

¼ tsp cayenne pepper (or more for more heat)

1 tsp salt

extra oil, salt, and pepper

Instructions

in a large resealable bag combine broth, olive oil, vinegar, and all seasonings

add chicken to the marinade and cover it all thoroughly

seal the bag and place in fridge for at least 1 hour

preheat oven to 425 F

line two baking trays with aluminum foil

drain the marinade off the chicken using a colander, you don’t want to bake it in standing liquid

place the chicken in one layer on one baking tray

on the other tray lay out all the veggies and drizzle with olive oil, season with salt and pepper

bake the veggie tray for 15 minutes add the chicken tray, side by side with the veggie tray, cook for another 15 minutes

check the chicken’s temp, if at internal temperature of 165 remove chicken from oven and tray, if not done yet carefully drain any excess liquid and bake for a few minutes more until internal temp is reached

remove veggie tray, the tips of the peppers should have started to char

serve hot out of the oven with rice and your favorite toppings

Keyword citrus free, corn free, gluten free

rate this recipe!

May 12, 2023May 12, 2023

Amanja1 Comment

Nightshade Free Slow Cooker Chicken Curry

When you’re still in phase one of an elimination diet you’re going to feel very limited in your flavor options. I created this slow cooker chicken curry elimination diet recipe to add some flavor and variety to phase one meals. Without nightshades it’s difficult to add heat to a dish. Traditional curries use several forms of peppers to bring up a complex spicy flavor. That’s why we have to get a little creative and use the main zippy flavor enhancer we can still use. Ginger.

Lots of fresh ginger will really liven up this nightshade free slow cooker chicken curry. Turmeric gives it that classic curry color with lots of anti-inflammatory benefits. And torn fresh basil brings up the thai inspired flavors. Finish it off with some coconut milk and you have a beautiful creamy curry that you’ll be proud to serve to yourself and others.

The shredded chicken also gives it a bit of a different texture than classic curries but with how much chicken you’ll be eating in elimination diet recipes you’ll be glad to mix it up. The use of basmati instead of brown rice also will give you a new texture to enjoy than just basic chicken and rice.

This slow cooker chicken curry is super easy to throw together and freezes very well allowing for many leftovers. It’s always a good idea to keep phase one recipe servings in your freezer in case you have a reaction to a reintroduction. This will save you from having to drop everything and cook again at a minute’s notice. I strongly suggest you do this through your diet. I had a few reactions and without the convenience of drive through or ordering a pizza you’ll be at a loss for your next meal without stuff prepared!

As an Amazon Associate I earn from qualifying purchases

Basmati Rice vs Jasmine Rice

I use basmati rice frequently in my cooking and recipes. Why? Mostly just preference, honestly. Basmati rice is a larger grain that stays seperate after it’s cooked, essentially it’s not very sticky. Jasmine rice is stickier and clumps after cooking. I personally feel that this makes basmati rice perfect for leftovers because it doesn’t become pure mush. If you’re doing an elimination diet it is very likely that you’ll be meal prepping and eating many leftovers.

Basmati rice also has a lower glycemic index than Jasmine rice. Basmati also has fewer calories per serving over Jasmine rice. Basmati rice contains more iron, more fiber (brown basati), and slightly more calcium. Jasmine rice has more vitamin A.

Basmati rice is popular in India and Pakistan while Jasmine rice is a staple of Thailand. I love Indian food and restaurants but they put tomatoes (which I’m allergic to) in everything! So I buy the rice myself and at least get that part.

The winner: Basmati!

Ingredients

3 large boneless skinless chicken breasts
1 large sweet potato, peeled
1 large yellow onion
2 large carrots
1 medium zucchini
2 cups chicken broth
2-3 tsp salt (or to taste)
2 cloves garlic, minced
2 tbsp fresh grated ginger
1 tbsp torn fresh basil (or 1 ½ tsp dried)
½ tsp turmeric
1 tbsp apple cider vinegar
olive oil
½ cup coconut milk
4 cups cooked basmatti rice

Instructions

drizzle olive oil over the base of the slow cooker
place chicken in the slow cooker
coarsely chop the veggies and place on the chicken
add broth, salt, ginger, basil, turmeric, and apple cider vinegar to the pot
cook HIGH for 4-6 hours until the chicken starts to shred
remove the chicken and shred with forks, return to the pot
stir in the coconut milk
serve on rice

Indian Inspired Slow Cooker Chicken Curry

Print Recipe Pin Recipe

Prep Time 15

Cook Time 4

Course Main Course

Cuisine Thai

Servings 6 Servings

Ingredients

3 large boneless skinless chicken breasts
1 large sweet potato peeled
1 large yellow onion
2 large carrots
1 medium zucchini
2 cups chicken broth
2-3 tsp salt or to taste
2 cloves garlic minced
2 tbsp fresh grated ginger
1 tbsp torn fresh basil or 1 ½ tsp dried
½ tsp turmeric
1 tbsp apple cider vinegar
olive oil
½ cup coconut milk
4 cups cooked basmatti rice

Instructions

drizzle olive oil over the base of the slow cooker
place chicken in the slow cooker
coarsely chop the veggies and place on the chicken
add broth, salt, ginger, basil, turmeric, and apple cider vinegar to the pot
cook HIGH for 4-6 hours until the chicken starts to shred
remove the chicken and shred with forks, return to the pot
stir in the coconut milk serve on rice

Keyword citrus free, nightshade free recipes, soy free recipes

rate this recipe!

February 1, 2022May 2, 2023

AmanjaLeave a comment

Ultimate Bean and Lentil Soup

As an Amazon Associate I earn from qualifying purchases

I love a good, hearty, one pot meal. This ultimate bean and lentil soup is a full meal loaded with tons of healthy vegetables and lots of fiber. The lentils and beans provide all the protein you could ask for as well.

For this ultimate bean and lentil soup you can really use whatever beans you already have. I always like to use a can of red kidney beans but the second can can be any other can you already have. I used black beans because that’s what I always have on hand. This soup is meant to be easy to throw together, maybe completely without even going to the store! So don’t get hung up on which beans are best.

For a vegan friendly option simply swap the beef broth for vegetable broth and the worcestershire sauce for a vegan worcestershire, coconut aminos, or soy sauce if your diet allows soy. You could also use an asian mushroom sauce, a common substitute for oyster sauce, if you happen to have it lying around. Basically, you’re just trying to add a bump of umami, especially if you’re not using the beef broth. Traditional worcestershire sauce is made from anchovies but many cheaper brands are actually vegan already since they leave out that more expensive ingredient.

Many bean soups often rely on tomatoes for umami as well. Since this is a nightshade free ultimate beand and lentil soup tomatoes are not allowed. That’s why I recommend the beef broth above other options if your diet does allow it. However, if you make your own vegetable broth you can add plenty of mushrooms to the stock to give it a much heartier umami flavor than a store bought brand may have.

What is Umami?

Umami is that other flavor. You have sweet, sour, salty, and bitter but then there’s umami. It’s often described as savory or meaty. Meat is the most abundant source of umami flavor but some vegetables are umami as well. Tomatoes, mushrooms, avocados, and many fermented vegetables contain the glutamates required to trigger the umami receptors in the tongue.

Fish sauce is widely recognized as one of the easiest ways to add a boost of umami to your dishes. Worcestershire sauce is the American fish sauce. However, since it’s often marketed as fancier than it really is you have to be very careful with imitation sauces full of trigger ingredients like corn or potato starch. Buying fish sauce from an Asian market is much safer as the ingredients are much simpler.

Ingredients

2 large carrots, diced
2 stalks celery, diced
1 large onion, diced
4 cloves garlic, minced
2 tsp dried rosemary
2 tsp dried thyme
2 bay leaves
½ tsp dried marjoram
½ tsp black pepper
3-4 tsp salt, or to taste
1 cup chopped green beans, fresh or frozen is fine just bring to room temperature first
1 cup dried lentils
1 can kidney beans, drained and rinsed
1 can chickpeas, black beans, or navy beans drained and rinsed
6 cups beef broth
1 tbsp worcestershire sauce or coconut aminos
2 tbsp olive oil

Instructions

heat a large soup pot over medium low heat, drizzle with olive oil
add carrots, celery, and onion to the hot pot, saute for about 10 minutes until onions become translucent
add garlic, rosemary, and thyme and saute 2 minutes longer
add the rest of the ingredients and bring to a boil
lower heat to a simmer and simmer uncovered for 30-45 minutes, until lentils are soft
remove bay leaves and serve hot

Ultimate Bean and Lentil Soup

Print Recipe Pin Recipe

Prep Time 15

Cook Time 40

Course Soup

Cuisine American

Servings 5 servings

Ingredients

2 large carrots diced
2 stalks celery diced
1 large onion diced
4 cloves garlic minced
2 tsp dried rosemary
2 tsp dried thyme
2 bay leaves
½ tsp dried marjoram
½ tsp black pepper
3-4 tsp salt or to taste
1 cup chopped green beans fresh or frozen is fine just bring to room temperature first
1 cup dried lentils
1 can kidney beans drained and rinsed
1 can chickpeas black beans, or navy beans drained and rinsed
6 cups beef broth
1 tbsp worcestershire sauce or coconut aminos
2 tbsp olive oil

Instructions

heat a large soup pot over medium low heat, drizzle with olive oil
add carrots, celery, and onion to the hot pot, saute for about 10 minutes until onions become translucent
add garlic, rosemary, and thyme and saute 2 minutes longer
add the rest of the ingredients and bring to a boil
lower heat to a simmer and simmer uncovered for 30-45 minutes, until lentils are soft
remove bay leaves and serve hot

Keyword corn free, soy free recipes, vegan

rate this recipe!