As an allergy mom, I’ve spent the past fifteen years making rice milk, soy milk, crackers and more from scratch. In 2014, I’m going all about being the best food allergy friendly prep cook you can imagine. I’m determined to spend less time in the kitchen and devise easy healthy low-fat, high protein meals that my college bound teen can make herself within minutes.

I am a member of the Park Slope Coop and shop once a week. They have fantastic produce, but I’m now looking at their frozen food section and reading ingredients lists with a fine toothed comb. In the freezer section I found Bell & Evans frozen gluten-free grilled chicken. It has only three ingredients: Chicken, Rice Flour and Salt. I was thrilled. One of our allergens is white potato and most frozen chicken has white potato flour as an ingredient.

I devised this recipe when it was below zero and I wanted something light, yet hearty for lunch. It’s less of a recipe and more of a quick food prep. I made it again the other day for my colleague after she had stepped away from her desk for five minutes. Upon her return was this beautiful salad pictures above. She loved it and was amazed at how fast the prep was!

This recipe is gluten-free, free of the top 8 allergens as defined by the FDA, low-fat, high protein and high in fiber. Enjoy!


needed: 1 microwave or, alternatively, frozen chicken defrosted in the fridge

1 Bowl Minsley Organic Quinoa (found at Costco) or 1 cup pre-cooked quinoa, or cooked rice

1 frozen Bell & Evans Grilled Chicken Breast

1 handful or more fresh Earthbound Farms Arugula

2 TBSP dried organic cranberries* (optional)

1 TBSP raw organic pumpkin seeds* (optional)

Champagne vinegar

Olive oil

Salt & Pepper

Salsa (optional)

Seriously, have fun with the prep! I defrost the chicken in the microwave for a few minutes, then I take it out and place the already cooked Quinoa on the plate, place the chicken on top and warm for about 30 seconds to 1 minute more in the microwave. Top the chicken with salsa if you’re using it, then layer the arugula on top. Sprinkle the salad with pumpkin seeds and cranberries. Drizzle olive oil and champagne vinegar, along with a pinch of salt & pepper.

That’s it! Bon appetite!

*if you have any kind of allergy, avoid bulk bins and make sure you purchase allergen-free dried cranberries and pumpkin seeds that are safe for you and your family.


Bell & Evans products can be found at Whole Foods Brooklyn and the Park Slope Food Coop

Minsley Organic Shelf Stable Quinoa can be purchased at Costco

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