GFCF Pounded Chicken

January 30, 2010 at 11:39 pm | Posted in GFCF, Recipes, YUM | Leave a comment
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by Shannon Penrod

I’m always looking for something easy to make, that travels well, is nutritious and is a “sure thing”.  “Sure things” are those meals that you know your child will eat, no matter what. My newest home run is a little dish my son likes to call “Pounded Chicken” and you will see why.  This dish calls for the following ingredients:

2-4 Chicken Breasts

1-2 Cups of cooked green beans

2 tbs. Olive oil

Salt and Pepper

For equipment it is essential that you have meat mallet, a heavy frying pan (preferably with a lid) and a gallon size freezer bag.  Just a note, non-freezer bags don’t work, you will end up with a mess!

How to make:

Step 1: Rinse the chicken breasts, pat them dry and butterfly them – this is fancy chef talk for slicing the chicken breasts in half so the are not as thick.  Take a sharp knife and pierce the breast in its side, then carefully cut your way through the breast.  Don’t worry about being perfect, you will get better at it with time and the dish is very forgiving.  Do worry about using knife safety and not slicing open your hands, fingers or wrists, they are not as forgiving.  Butterfly all the breasts – this will decrease your cooking time and double the number of chicken pieces.

Step 2: One by one place the breasts in the freezer bag and pound them with the meat mallet (use the flat side) until they are thin but still intact.  If there are any holes, don’t panic, the recipe will still work.  I have learned that it is best to leave the bag at least partly open while pounding so you don’t get air bubbles.  Stack the pounded chicken on plate, I like to put a piece of wax paper between them.

Step 3: Take a small handful of cooked green beans and place them on a piece of chicken, add a pinch of salt and pepper and roll! Repeat until all of your chicken is rolled, making sure to stack the chicken so “the seam” is on the bottom.

Step 4: Heat olive oil in a heavy pan on medium heat and carefully place the chicken seam side down into the pan.  Let the chicken sear thoroughly before attempting to turn.  If you turn too early the chicken will dry out and your roll may even unravel.  Walk away for a while.  When the first side is thoroughly browned, flip or roll.  Keep turning as a side browns until all sides are brown. The first side takes the longest, the other sides are quick!  To finish turn the heat down to low and cover the pan for 5 minutes.  I like to let the chicken rest on a paper plate or clean dish towel before serving to absorb some of the grease.

Jem loves this dish and will eat them hot or cold.  I pack them for picnics, to go to Disneyland, car trips – they are convenient and easy to eat even without utensils.

If you have non GFCF people in the house you can also have a second pan going with the same dish, for added UMPH put swiss cheese and turkey bacon underneath the green beans.  I did this when my mom visited at Christmas – she loved it.  I use turkey bacon because it is already cooked, if you want to use other bacon just cook it before hand.

Also you can use other vegetable for either version, my husband likes onions and garlic with his green beans, asparagus work well or even zucchini and peppers sliced in strips.  Have Fun!

Tune in to Everyday Autism Miracles with Shannon Penrod on Toginet Radio,,  every Friday afternoon at 2pm EST to hear about the therapies, dietary interventions and bio meds that are helping children all over the world to recover from Autism.  Shows begin airing Feb. 12, 2010!

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