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  • Connie Sarros
    Connie Sarros

    Connie Sarros' High Fiber Chicken with Lentils

    Reviewed and edited by a celiac disease expert.

    Caption: Photo: CC--Alpha

    This article originally appeared in the Spring 2004 edition of Celiac.com's Journal of Gluten-Sensitivity.

    Celiac.com 10/09/2014 - Note:  Dried beans will not cook through if the salt is added too early.  This recipe serves four people.


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    Photo: CC--AlphaIngredients:

    • 2 cups dried lentils
    • 3 cups water
    • 1 cup carrots, sliced thin
    • 1 large onion, sliced
    • 1 cup celery, sliced
    • 2 bay leaves
    • 3 tablespoons parsley, chopped
    • ¼ teaspoon salt
    • ¼ teaspoon pepper
    • 1 ½ tablespoons gluten-free apple cider vinegar
    • 3 cans (8 oz. each.) salt-free tomato sauce
    • 1 teaspoon olive oil
    • 4 bone-in chicken breasts, skin removed

    Directions:
    In a medium saucepan, cover lentils with water; bring to a boil, then rinse and drain.  Return lentils to pan.  Add 3 cups water and next 5 ingredients; bring to a boil.  Lower heat; simmer 45 minutes or until lentils are tender, adding more water if needed.  Stir in salt, pepper, vinegar and tomato sauce; simmer 5 minutes more. 

    Spray a large skillet with gluten-free nonstick spray.  Add oil and sauté chicken pieces over high heat until browned on both sides.  Spoon lentil mixture over chicken, lower heat to medium, cover pan and simmer 40 minutes or until chicken is fork tender, adding more water if needed to keep lentils moist.

    Calories: 359; Total fat: 6g; Saturated fat: 1g; Cholesterol: 96mg; Sodium: 359mg; Carbohydrates: 30.5g; Fiber: 9.7g; Sugar: 8.2g; Protein: 45.7g

     


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    The vast majority of apple-cider vinegars aren't labeled specifically as gluten-free, and I'm certainly not going to go running all over town to find one that is, and then pay 2 or 3 times as much for the privilege. I get cranky about recipes that imply that you can't use ingredients that aren't specifically labeled as gluten-free, when the presence of gluten in that particular product is spectacularly unlikely in the first place. I see things on the grocery shelf like packaged rice, and it is suddenly being touted as gluten-free, and I wonder how gullible can people be?

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  • About Me

    Connie Sarros travels the country speaking to celiac support groups.  She has a DVD “All You Wanted to Know About Gluten-free Cooking” and has written the following books:

    • Newly Diagnosed Survival Kit
    • Wheat-free Gluten-free Dessert Cookbook
    • Wheat-free Gluten-free Recipes for Special Diets
    • Wheat-free Gluten-free Reduced Calorie Cookbook
    • Wheat-free Gluten-free Cookbook for Kids and Busy Adults
    • Gluten-free Cooking for Dummies
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