Soy Free Bok Choy

Last evening, tired of making two (or even three) different meals for dinner (I know, I know…I really shouldn’t, but…). I made a simple family meal of Organic Chicken, steamed white rice, and baby bok choy. This simple family meal is completely free of all top 8 allergens as defined by the FDA (click here for definition), including loads of other allergens that are not top 8, like potato, green bean, pea, and, yes, even zucchini.  What is more it was simple to prepare and simple to eat.

Roasted Chicken

Roasted chicken brings back memories of grandmother, does it not? Most people purchase already roasted chicken in the supermarket. But, if you’re like us, with intolerances, and multiple food allergies, you may not be able to purchase an already roasted chicken.

You will need:

1 Chicken (a roaster is preferred)

Salt & Pepper

Olive Oil

Step 1. Buy a smart bird. Whatever this means to you, apparently my Organic Chicken had a Ph.d. because it pretty much came with a diploma (or at least in the picture it was wearing one). If you’re not buying organic, buy local, from a nearby butcher, or a high-quality un-organic roasting chicken (not a fryer). The trick to a good roasted chicken is the freshness of the chicken.

Step 2. Wash under cold water and remove giblets from 2 cavities, the back cavity, and under the ribs.

Step 3. Dry thoroughly with paper towels or a towel that you will then put directly into the washer.

Step 4. Place in roasting pan, or in a 8 x 8 pyrex pan. What you want is for the chicken to feel snug and well-loved.

Step 5. Salt and pepper ALL OVER and WELL with about 3 tsp or more of kosher salt. Now, stop here. If your family loves spices, then keep going with your family’s favorite spices. Italian spice mix (safe of course), your own cajun mix, a middle-eastern flavour blend, garlic, lemon, thyme, etc. I did this ONLY with salt and pepper. Our daughter loves it this way. My husband is not a big fan of plain roasted chicken, but he’s the lucky one who can use any type of store-bought sauce.

Step 6. Let it sit in the fridge covered for 1 hour or more. Take it out, let it sit on the counter for another 30 minutes while you warm the stove to 425 degrees.

Step 7. Rub chicken with Olive Oil on all sides. About 1 – 2 Tbsp will do the trick. Place chicken in the oven thigh side up and bake for 20 minutes or until the skin is turning a nice golden color.

Step 7. Turn Chicken over so that breast sides are up. Turn the oven down to 350 degrees and bake for another 30 – 40 minutes.

Step 8. Test your chicken with a meat thermometer in the thickest part of the thigh. It should be 165 for a nice juicy chicken, or 170 for a more well done chicken.

Step 9. Once Chicken is done, remove from oven, and put on a serving plate. Cover with foil as you do your turkey – let sit for about 10 minutes before carving.

Soy Free Baby Bok Choy

My husband recently declared his love for this little cabbage and so I’m obliged to give it to him at least once a week. I rinse the cabbage, and cut it into chunks. Then, to the hot pan I add olive oil, scallions or white onions sliced thin, one tablespoon garlic, one tablespoon minced ginger, and kosher salt. After about 3 minutes I add about 1/4 cup of broth, water or wine and cook until the liquid is gone, about 5 more minutes.

If you can have soy, add it at the end and serve.

Steamed White Rice

The easiest thing is to steam 1 cup of white rice in 1 1/2 cups of water in a rice cooker. Doesn’t get much easier than that. When the rice cooker moves to warm, fluff rice with a fork, unplug the cooker and let it sit.

Alternatively, you may make rice in a pan.

Bring rice and water to a boil. (remember 1 cup rice to 1 1/2 cups water)

Stir once and quickly

Let rice continue to boil until the rice just about pops up out of the water.

Place a top on the pan and let simmer about 7 – 10 minutes.

Remove from heat, fluff with fork, add olive oil and salt.

This simple family meal takes a little over an hour to prepare and cook, but the amazing thing is you will have leftovers. And what will I make with those Organic Chicken bones? Chicken broth, of course.

Share →

One Response to Allergy Free Frugal Friday Simple Family Meal

  1. […] FRUGAL FAMILY MEAL ROASTED CHICKEN, GREENS AND RICE […]

Leave a Reply

Your email address will not be published. Required fields are marked *