This chicken actually came to be as a test run for my Strawberry & Toasted Almond Crusted Chicken recipe. I didn’t toast the almonds and had “too much” rosemary and thyme. By too much I simply mean the strawberry and almond flavors didn’t come through; but the chicken was phenomenal and clearly needed to be its own recipe!
So I took out the almonds and added a bit of parmigiano reggiano cheese which is ok for those who are lactose intolerant unless you literally cannot handle even the tiniest bit of lactose. It has a super low level of lactose so for most people with lactose sensitivity/intolerance, it’s tolerated just fine.
This weekend was a really delicious food weekend, between the Saffron Rice (my new obsession…I seriously can’t get enough of it!), the Sesame Chicken, the Toasted Quinoa w/Spinach, Roasted Butternut Squash & Toasted Pine Nuts, Sage & Chives (another new obsession! I can’t wait to showcase it at Thanksgiving this year!) and this chicken. We are stocked up with food for the week which is wonderful, because weeknights are quite hectic, and with needing to stop eating 3 hours before bed (due to the GERD), I have to eat pretty soon after getting home so having food that’s ready to go is super helpful.
So with that, the weekend is coming to a close which is always so sad, but at least I know there is no shortage of scrumptious, healthy meals and snacks ready and waiting to get in my tummy!
Crispy Baked Savory Chicken
- 12 oz boneless, skinless chicken breasts (uncooked, pounded out to be evenly leveled)
- 1/4 cup gluten free flour (I use King Arthur Gluten Free Multi Purpose Flour) - the flour is to get a gummy consistency with the yogurt to help the breadcrumb mixture adhere better
- 5 oz non-dairy plain yogurt
- 3/4 cup gluten free cornflake breadcrumbs (if buying packaged, be careful to read labels - for GERD, make sure they don't contain acids or lemon/lime juices, and for both IBS/GERD make sure they don't contain any onion or garlic. Alternatively, you could make your own breadcrumbs by drying out gluten free bread for several days, then placing in a blender and pulsing into crumbs. I used this kind that I found at a local grocery store)
- 1+1/2 Tbsp. Fresh Grated Parmigiano Cheese (or Parmigiano Regiano, my personal favorite)
- 1 tsp. dried rosemary
- 1 tsp. dried thyme
- 1 tsp. ground sage
- 1 tsp. + 1/8 tsp. salt (divided) - Note: I use pink rose himalayan salt, which seems to be less strong than regular salt. So if you're using regular salt you may want to use a bit less
- Preheat oven to 375 degrees F.
- Place the flour and 1/8 tsp. of the salt in a large ziploc bag.
- Place the yogurt in 1 medium-sized shallow dish with sides.
- Next to that dish, set another medium-sized shallow dish. Place the breadcrumbs, cheese, rosemary, thyme and remaining 1 tsp. salt in the new dish and mix around to combine.
- Line a baking sheet with parchment paper and set next to the dish with the breadcrumb mixture (you want a bit of an assembly line going. Dish with raspberry sauce, dish with almond/breadcrumb mixture, parchment-lined baking sheet).
- Drop the chicken breasts into the ziploc bag with the flour/salt combo. Close the bag and shake it until the chicken is completely coated.
- Take 1 of the chicken breasts and dredge it in the yogurt until it is fully coated but doesn't have excess yogurt (if there's too much, it will seep through the breadcrumb mixture while baking, making a soggy mess). Then, place it flat in the dish with the breadcrumb mixture, rinse and dry off your hands (otherwise you will get yogurt in the breadcrumb mixture which will make it soggy), gently turn the chicken breast over to other side so both sides of the chicken get covered, then place onto the parchment-lined baking sheet. *Note: If you get it onto the baking sheet and there are spots without breadcrumb mixture, dry your hands and sprinkle some of the extra breadcrumb mixture on top. They will bake up just fine.*
- Repeat step 7 for the remaining chicken breast(s).
- Bake in the preheated oven for ~20 minutes, until chicken reaches an internal temperature of at least 165 degrees F.
- Serve with your favorite side dish.
- You should have no more than 1/4 of the total resulting chicken per sitting. Weigh out 3+1/2oz to play it safe (a max safe serving of plain chicken without anything on it would be 3oz. Assuming the yogurt/breading topping weight 0.5-1oz, this is how I come up with that figure). I weigh mine to be 3+1/2oz and have no problems.
- This recipe may not be suitable for those with GERD/Acid Reflux that are in the "dropping acid" phase (har de har har, I know) due to the rosemary and thyme. This is more for those who have gotten their acid levels under control and are in the maintenance phase.
- 1 serving of this chicken has 3g of fat and 1g of saturated fat which isn't too crazy. You should be ok with most side dishes, though a lowfat or fat free option is always best!
*The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.*
*Back to Top of Page*