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Spicy Chicken Parmigiana - Gluten, Dairy and Egg Free

spicy chicken parmesan

An easy chicken dinner the whole family will love, perfect for weeknight. You can serve it with pasta or my baked potatoes. To keep it light serve it with a salad.

Spicy Chicken Parmigiana is gluten, dairy and egg free. It is coated with gluten free flour and breadcrumbs and fried crisp. Topped with homemade spicy tomato sauce and dairy free mozzarella cheese.


Preparing the Chicken


    You can prepare the chicken two ways

  • ๐Ÿ— Pound the chicken thin by wrapping it in a plastic and using a rolling pin or meat tenderizer.
  • ๐Ÿ— Layout the chicken on a chopping board and cut it horizontal in the middle.


Gluten Free Coating


    The gluten free breading is made up of two different flours.

  • ๐Ÿ— Gluten Free All Purpose Flour: you can also use a single flour such as rice flour instead of a flour blend.
  • ๐Ÿ— Gluten Free Breadcrumbs: I used Cornflakes Breadcrumbs but you can use store bought if you cannot find the gluten free breadcrumbs, they can be made at home from the gluten free bread.


Flavour


    The gluten free breading is mixed with different seasonings.

  • ๐Ÿ— Chicken: Marinated with salt, black pepper, red chili powder (to make it spicy) and garlic.
  • ๐Ÿ— Gluten Free Breadcrumbs: Add the shredded vegan cheese, I have yet to find a vegan parmesan where I live so I use cheddar.
  • ๐Ÿ— All Purpose Flour: Season with salt, black pepper, onion powder and garlic powder.


The Sauce

I used the homemade spicy tomato sauce that I posted earlier. You can use store bought pasta, marinara or tomato sauce.

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  • 1 hr 20 mins
  • Serves 6
  • Medium

Ingredients

Adjust Servings:
Chicken Marination
4 boneless, skinless chicken breasts, pounded thin (see cook's note)
1 teaspoon salt
1 teaspoon freshly ground black pepper
1/2 teaspoon red chili powder (optional)
2 garlic cloves, minced
coating
2 cups all-purpose flour
salt, to taste
black pepper, to taste
1 teaspoon garlic powder
1 teaspoon onion powder
2 cups gluten free bread crumbs (see cook's notes)
1 cup water
dairy free vegan cheese, shredded, as required
Topping
homemade spicy tomato sauce
dairy free cheese, shredded, as required
basil or parsley leaves, for garnish
oil for frying

Nutritional information

39g
Protein
41g
Carbs
46g
Fat
5g
Sugars
10g
Sat. Fat
720k
Calories

Steps

1
Done
20 sec
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Wash hands with soap and water for 20 seconds. Preheat oven to 350 o F.
2
Done
30 mins
chicken marinated in spices
Prepare the chicken Fillets as you like (see cook's notes). Marinate with all the marination ingredients for 30 minutes.
3
Done
5 mins
  • chicken dredged in gluten free flour mixed with spices
  • chicken dipped in the water for dipping.jpg
  • chiken coated with gluten free bread crumbs
Heat oil in a pan, on medium high. Set up a dredging station - 3 bowls - flour with seasonings bowl, water bowl and last breadcrumb + cheese bowl. Dredge the chicken in flour mixture then dip in water then coat with breadcrumbs. Repeat until all the fillets are coated.
4
Done
10 mins
frying breaded chicken in oil
Once the oil is hot place the coated chicken breast in oil to fry in batches. Fry until golden brown.
5
Done
5 mins
  • spreading homemade spicy tomato sauce over fried chicken fillets
  • >sprinkling dairy free cheese on chicken
Remove the fillets once done and place on prepared oven safe baking dish. Then spoon a little tomato sauce over each fillet. Sprinkle the dairy free cheese and herbs on top.
6
Done
30 mins
allergy friendly spicy chicken parmesan
Place in oven and bake for 30 minutes. Once done, take out and let it rest for a few minutes then enjoy!
7
Done
20 sec
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Wash hands with soap and water for 20 seconds.

Cook Notes

  • Chicken Breast: either pound them thin or slice them in half horizontally
  • Bread Crumbs: Use store bought (I used Cornflakes breadcrumbs, not sponsored) or homemade
  • Frying: Do not worry about fully cooking the chicken as we will be further cooking it in the oven. Just fry until golden brown.



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Homemade Spicy Tomato Sauce

homemade spicy tomato sauce

A good tomato sauce is the basis for so many dishes such as pizza, pasta, casseroles, chicken etc. Here is a delicious homemade spicy tomato sauce recipe.

A basic tomato sauce is not hard to make. Unlike a lot of recipes floating around the internet this recipe contains fresh tomatoes. If you do not like spicy just leave out the chili pepper.


Making the Sauce

The sauce starts with cooking the onion slowly along with chili pepper and garlic, until translucent, then adding the tomatoes and simmering it on low-heat so that the flavor continues to build.


Serving the Tomato Sauce


  • ๐Ÿ… Chunky Sauce: you can use tje sauce as it is after cooling it down
  • ๐Ÿ… Smooth Sauce: Let the sauce cool down and then blend in the blender


Storing the Tomato Sauce

Let the sauce cool, then transfer it into freezer containers or freezer bags. Sauce can be kept frozen for at least three months

Plate it Safe Icon

Learn more about the Plate it Safe initiative and what the icons in the recipe stand for.


  • 45 mins
  • Makes 1 cup
  • Easy

Ingredients

Adjust Servings:
2 tablespoons olive oil
1 onion, chopped
4 cloves garlic
5 tomatoes
1 tablespoon tomato paste
1 bay leaf
1 teaspoon dried parsley
1 green chile pepper, chopped
salt, to taste
freshly ground pepper, to taste

Nutritional information

2g
Protein
12g
Carbs
7g
Fat
6g
Sugars
1g
Sat. Fat
112k
Calories

Steps

1
Done
20 sec
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Wash hands with soap and water for 20 seconds.
2
Done
2 mins
saute chopped onions garlic and chili pepper in oil
Heat olive oil in a medium saucepan over medium heat. Add chopped onion, chili pepper, and garlic and cook until soft.
3
Done
10 mins
adding chopped tomatoes to onions
Add chopped tomatoes and cook until soft. Now add tomato paste, 1 cup water, bay leaf, parsley and bring it to a boil.
4
Done
30 mins
cooked thickened spicy tomato sauce
Season with salt and pepper - to taste. Reduce heat and cook until slightly thickened, for about 30 minutes.
5
Done
10 mins
a cup of blended spicy tomato sauce
For a chunky sauce, use the sauce as is. For a smoother sauce: let the sauce cool down then blend in a blender.
7
Done
20 sec
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Wash hands with soap and water for 20 seconds.

Cook Notes

  • Use canned tomatoes instead of fresh to save time.
  • Make sure to scrape the seeds out of the chili pepper to make it less spicy



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Allergy Friendly Snack Board - Two Ways

allergy friendly snackboard

A snack board is perfect for any time of day as it has the perfect combination of a little bit of everything. In this post, learn how to make easy allergy friendly snack board loaded with sweet, spicy, savory and crunchy bites.

While snack boards are known more as a party food but can also be a fun weeknight meal. Perfect for game or movie nights or when you don't feel like cooking much.

This is the very first time I have ever made a snack/cheese/charcuterie board and I discovered that Allergy Friendly Snack Board is pretty simple to make. I ended up making two different variations.


The two different Board Variations

  • Vegan Cheese Board: A combination of meats, different dairy free cheeses, fruits and vegetables.
  • Sweet and Savory Snack Board: A combination of salty crackers and sweet cookies and candies, makes it more like a dessert board.

Read ahead to see what I included in each and learn how to assemble the boards.

vegan cheese board


Vegan Cheese Board

This board is probably the closest to a traditional charcuterie board but with a vegan touch as it contains vegan cheeses and plant based cured meats.

  • dairy free cheese sticks
  • dairy free cheese slices

Dairy Free Cheese


  • Cream Cheese - flavoured or plain
  • Cheese Sticks - mozzarella/cheddar
  • Cheese Slices - any flavour you like
plant-based-pepperoni

Meats

Any favorite regular cured meat.To make it vegan any kind of plant based cured meat of choice such as plant based pepperoni like I have used in this board.

  • dairy free cream cheese
  • salsa

Dips


  • Cream Cheese - flavoured or plain
  • Salsa - homemade or store bought
cherries

Fruits


  • Cherries
  • Grapes
  • Any other fresh or dried fruit such as dried thai mango
  • minipeppers
  • mini carrots
  • sliced green olives

Vegetables


  • Mini Peppers
  • Olives
  • Carrots
  • Any other fresh or pickled vegetables
  • homemade roasted chickpeas
  • sunflower seeds

Beans/Seeds


  • gluten free pretzels
  • potato chips

Grains/Starches


  • Gluten Free Crackers
  • Gluten Free Pretzels
  • Potato Chips/Crisps

Sweet and Savory Snack Board

This board is a mix of sweet and savory cookies and crackers. It does not contain any cheese or meats

  • hummus
  • wow butter

Dips


  • Any allergy friendly seed butters
  • Hummus - homemade/store bought
  • Jams/Jellies
  • gluten free pretzel sticks
  • gluten-free-pretzels
  • gluten free bbq rice crackers

Savory


  • Gluten Free Regular Crackers
  • Gluten Free Prestzels - different shapes
  • Gluten Free BBQ flavoured Crackers
  • chocolate sandwich cookies
  • gluten free snowball cookies
  • chocolate peppermint thumbprint cookies

Gluten Free Cookies


  • marshmallows
  • sunkist fruit snacks

Allergy Friendly Candies


protein balls

Miscellanous


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Learn more about the Plate it Safe initiative and what the icons in the recipe stand for.

  • 15 mins
  • Serves 6
  • Easy

Ingredients

Adjust Servings:
Vegan Cheese Board
Sweet and Savory Board
Salsa Seed Butters
Cream Cheese Hummus
Roasted Chickpeas Roasted Chickpeas
Roasted Seeds Protein Balls
Gluten Free Crackers Gluten Free Crackers
Grapes Snowball Cookies
Cherries Chocolate Peppermint Thumbprint Cookies
Gluten Free Pretzels Gluten Free Pretzels
Potato Chips/Crisps Gluten Free BBQ Crackers
Mini Peppers Marshmallows
Carrots Candy Canes
Olives Jelly Beans
Cheese Slices White Chocolate Peppermint Bark
Cheese Sticks
Cured Meats

Steps

1
Done
5 mins
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Wash hands with soap and water for 20 seconds. Gather all the ingredients in one place and choose a board.
2
Done
1 mins
Add dips to small bowls and place the bowls at the corners of the board.
3
Done
2 mins
Make a diagonal line with crackers/cookies, in the center from one bowl to another.
4
Done
1 min
Make another diagonal line of cookies/crackers or with fruits/veggies - should make a cross.
5
Done
1 min
Now fill in the rest of the spaces.

Cook Notes

  • Make sure that you put the items that can roll off the board easily near the center or in a bowl, such as the chickpeas
  • Use the ingredients to make the two different boards as they are or mix and match the items, you can even combine all the ingredients to make one big board.



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