baby potatoes | Helen Jane | Your IBS Freedom

Breaded Chicken Fillets

admin — Mon, 20 Jun 2022 13:33:09 +0000

This recipe is a bit more daffy than usual but well worth the efforts. You can prepare the breadcrumb mix in advance. This will stay good for 3 – 4 days in the fridge in a sealed container.

If you cook too much chicken, the cooked breaded fillets will also sit for 3 – 4 days until you are ready for the next portion.

Such an easy recipe and tastier than any takeaway. You can make the bread mix as spicy or mild as you like. I like spicy so I added lots of different spices to the mix. You can enjoy these fillets with veg and potatoes, or with salad as desired.

Breaded GF chicken fillets

Servings2 people

Prep Time10 minutes

Cook Time20 minutes

Ingredients

Main Mal Ingredients

2 chicken filletsthis works well with pork and turkey also
1/2 Courgette(zucchini)
5 - 8 broccoli spears
10+ baby potatoes
1 EggUse ORGRAN egg replacement if allergic
1sprig Fresh Mint

Instructions

Break up the bread of choice into a blender and add the spices and herbs. Blend until this becomes breadcrumbs. Add these to a small bowl to dip the chicken fillets into.
Wash and chop etc potatoes into roughly 2 - 3 cm chunks. Put these onto boil. Add fresh mint for extra flavour.
Wash and cook the chicken fillets for 5 - 7 minutes. Leave to rest.
Wash and chop the courgette and brocolli and cook in a pan of water. These should take around 8 minutes.
Whisk the egg into a bowl.
Dip the chicken fillets into the egg (or vegan egg) mix then coat in the breadcrumbs, covering the whole fillet.
Cook the breaded chicken fillets for a further 5 - 7 minutes until cooked right through.
Check the potatoes, chicken and veg is cooked and serve.

The post Breaded Chicken Fillets appeared first on Helen Jane | Your IBS Freedom.

Lemon Chicken & Rosemary Potatoes

admin — Mon, 03 May 2021 09:00:06 +0000

This delicious and simple recipe is super easy but requires a bit more time to marinade than my usual IBS Free recipes. However, it is totally worth it.

So tasty, really good for you in terms of nutrition and all the love you pour into this dish will reward you in terms of the energy it will provide you with.

TIP: I used soya yoghurt with this recipe and it worked OK but I think the consistency would be better with normal dairy greek yoghurt. Depends on how you feel and whether your body will tolerate digesting dairy.

TIP 2: This recipe can easily become a little over salty so go steady with your salt usage.

Lemon Chicken & Rosemary Potatoes

Servings1 person

Prep Time10 minutes

Cook Time15 minutes

Passive Time3 hours

Ingredients

1packet chicken fillet stripsor 1 large breast sliced
1packet baby potatoesaround 10 - 15 if loose
1whole Lemonzest and juice
1cup yoghurtI used soya but you can use your own preference
1squeeze garlic paste*Optional. I rarely use garlic so just added a little
1tspn Paprika
1tspn Black Pepper
1tspn Salt
1tablespoon Olive Oil
1tspn dried herbsI used mixed but oregano, parsley or coriander would work well
1tspn rosemaryI used fresh but dried would work also
3 - 5 asparagus spearschopped into bitesized pieces
2-3 lengths of kaleor large handful of chopped kale
½ Red Bell Peppersliced

Instructions

To make the marinade mix the yoghurt, zest of a whole lemon, juice of half a lemon, paprika, garlic (optional), mixed herbs (not the rosemary), black pepper, pinch of salt and a drizzle of olive oil together. Once mixed coat the chicken strips or mini fillets and store these in the fridge for 3 hours.
When ready to cook the chicken, this can be grilled or air fried for around 10 minutes until tender. I added the sliced red pepper to cook in the air fryer with the chicken to add a bit of colour and texture to the meal.
For the potatoes, wash and chop these in half to make them bitesized and transfer into a bowel. add some oil, salt, rosemary and black pepper and mix well. These can be roasted in an air fryer or conventional oven when you are ready to prepare the meal. Should take 10 - 15 minutes max.
Chop the kale into bitesized pieces around 2 cm square, transfer to a bowel, add some oil and salt to taste and place on a baking tray. These can be crisped in a warm over, or in a dehydrator. In an oven these take about 1 - 2 minutes. be careful you don't over cook. I heated the oven up, turned it off and added the kale for a couple of minutes.
Boil or steam the asparagus until cooked through and serve with the crispy kale.

The post Lemon Chicken & Rosemary Potatoes appeared first on Helen Jane | Your IBS Freedom.

Feta & Mint Salad with Paprika Potatoes

admin — Fri, 11 Dec 2020 11:47:37 +0000

Feta & Mint Salad with Paprika Potatoes

WOW! This salad was so tasty and a little bit naughty... TO get approval from the hubs is prise indeed. Especially when he asked what was for dinner and I said 'salad' the look of pure disappointment on his face was a picture. So I thought, 'how can I make this more appealing to a hungry husband?' The answer - add crispy bacon and feta to it (see alternatives below). I must admin that even I was very impressed with the flavours and textures of this simple salad. I don't personally eat dairy very often and only have cheese once in a blue moon as it affects my IBS if I overdo it but this was worth it and no pain or constipation today so I have got away with it this time! If you are Dairy Free you can swap over the feta for a vegan cheese alternative or leave it out. If you are vegetarian you could swap out the crispy bacon for crispy onion, or leave it out.

CourseSalads
CuisineGluten Free
KeywordIBS Friendly Recipe

Servings2 people

Prep Time15 minutes

Cook Time10 minutes

Ingredients

Salad

1large handful Spinach
1portion lettuce
1portion Feta Cheeseor vegan alternative if required
4inches Cucumberchopped
1/2box cress
1/2 Yellow Pepper
1/2 Red Pepper

For Crispy Bacon Potatoes

4slices Bacon
10 baby potatoes
1/2 Lemonsqueezed
1tsp Paprika
1pinch Salt
1pinch Black Pepper
1tsp Olive Oil

Dressing

3sprigs Fresh Mintfinely chopped
1sprig Fresh Corianderfinely chopped
1sprig Fresh Parsleyfinely chopped
1/2 Lemonsqueezed
1pinch Black Pepper

Instructions

Wash, chop in half and par boil the baby potatoes for 5 minutes.
Whilst potatoes are par boiling, cut the bacon into strips and crisp in an Air Fryer (or on a baking tray in the oven).
Drain potatoes, add paprika, salt, oil and pepper and ½ squeezed lemon juice and stir. Add to an Air Fryer (or bake in the oven) until cooked.
Prepare the salad whilst the potatoes and bacon are cooking and getting nice and crispy. Chop all the salad ingredients, stir in a large bowl with lemon juice and black pepper to
Mix the rest of the lemon juice withe the finely chopped herbs and black pepper and pour over the salad.
Add the crispy bacon strips to the paprika potatoes and serve with the salad.

The post Feta & Mint Salad with Paprika Potatoes appeared first on Helen Jane | Your IBS Freedom.

Corn & Potato Salad

admin — Mon, 28 Oct 2019 17:04:12 +0000

Grilled Corn & Potato Salad

Potato salads don't have to be a seasonal dish, with all this flavour and heat, simply adding some cooked meats, quiche, salad or veg means you can enjoy this side dish whenever you fancy something different.

Servings2 people

Prep Time10 minutes

Cook Time15 minutes

Ingredients

Instructions

Boil a pan full of water, wash and cut potatoes in half and cook through for 10 - 15 minutes.
Heat grill to high. Melt butter and mix with olive oil. Coat corn and cook in oven for 10 minutes, turning once.
Chop peppers, coat with butter and oil mix and grill in the oven, turning regularly.
Once cooked, cut the corn off the cob, drain the potatoes and mix these with the peppers.
Add the seasonings to the creme fraiche and stir thoroughly. Add this sauce to the veg, mix and serve with fresh coriander.

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