Pesto chicken topped salad

Pesto Chicken 3-Ways

Pesto chicken topped salad

Pesto chicken topped salad

Pesto chicken 3-ways, maybe 4 or 5 or 6……

Hi everyone! I should have named this post herb pesto 3-ways and more. Pesto is so flavorful and versatile, I’m sure you will find other ways to use the leftovers. Actually, I made and egg white omelette this morning and dabbed on a teaspoon – yum! Interestingly, my uber picky eater eats pesto. I certainly won’t complain because I can get good mileage out of a batch and it’s very healthy! But, I find it curious that she will eat pesto, but not something simple as corn…. sigh. Onward!

We grow a lot of herbs and use those those all season in salads and all of my cooking. I’ve convinced the kids that herbs are essential  for making a dish look good and taste good. In addition, herbs are really healthy! I count them as vegetable in our house.

Even my picky eater will eat this - separate, of course

Even my picky eater will eat this – separate, of course

You mentioned healthy?

As mentioned, I treat herbs as a veggie. They are packed with nutritional value. Basil is a good source of vitamin A, C and K and has anti-inflammatory and antibacterial properties. Cilantro has much of the same vitamins but also boosts a few more minerals and helps lower bad cholesterol. Fresh oregano is a good source of minerals like potassium, iron and calcium is great for digestive health. Parsley is considered a “super food”. It packs a punch with vitamins A, C and K and minerals iron, magnesium, and potassium like the others but also supports kidney, urinary tract health and fights cancer. Most herbs are good sources of fiber and are low in calories, anti-inflammatory and nutrient dense. Pesto sauce is concentrating all those great properties into a meal.

 What’s in the pesto?

My pesto recipe is really a basic pesto recipe. I do not add garlic as that is not acceptable for TQ’s fructose malabsorption. Honestly, I don’t miss it. But, if you are a garlic fan, then certainly add a clove or two. Sometimes, I use garlic flavored olive oil to get that hint of garlic and it is quite tasty.  Otherwise, the key players are the 3 cup of freshly packed herbs. The herbs I use most are basil (traditional), parsley, cilantro, and oregano. My daughter is especially a big oregano fan. I also use 3-4 green onion tops. I think that rounds out the flavor and since we don’t use garlic it adds a little kick.

This recipe couldn’t be any simpler. I used my blender to pack in the herbs, olive oil, parmesan, juice of half of a lemon and salt and pepper to taste. I used 1/4 cup of pine nuts, but before you add them to the blender toast them in a pan for a few minutes. Place the pine nuts to a dry skillet over medium heat until they are fragrant,  toasty and slightly brown, Turn off the heat once they start browning, so they don’t burn. Add them to the blender. Blend all of the ingredients, start with a pulse of two to incorporate. Once blended, you are left with a lusciously beautiful green sauce that can be use in endless ways.

Luscious, vitamin packed pretty herb pesto

Luscious, vitamin packed pretty herb pesto

Let’s talk versatility…

I used about 3/4 cup of the prepared pesto to a zip bag along with 1 pound of chicken tenders. The chicken marinated in the bag (in the fridge) for several hours.  Make the pesto the night before and prep the chicken, and marinate so it will be ready when you get home in the evening. I cooked a large batch of chicken for leftovers possibilities. Our first evening meal was gluten free pasta tossed with pesto and the marinated chicken.

Pesto chicken tossed with pasta

Pesto chicken tossed with pasta

I made myself a salad topped with the chicken and drizzled a little touch of pesto as my dressing along with a few crumbles of goat cheese which I highly recommend. Our second meal included make your own sandwiches. Toppings included grilled red pepper, green lettuce, goat cheese and little extra pesto for the bread. They can be eaten warm or cold. Perfect for a quick weeknight meal!

Pesto chicken and veggie sandwich

Pesto chicken and veggie sandwich

I had mentioned topping my egg whites with the pesto but I also think this would be a really delicious topped on cubes of baked tofu, or combined to make a pesto tofu salad or wrap. I may try that and report back. It could be spread as a condiment on any sandwich veggie, turkey or grilled cheese. What ideas do you have? What should I do with my next batch?

Pesto chicken pasta artfully designed by my son :)

Pesto chicken pasta artfully designed by my son 🙂

Herb Pesto - low FODMAP style
Serves 16
Luscious, vitamin packed, pretty herb pesto versatile in many ways from a marinade for chicken, pasta sauce or topping for potatoes and veggies.
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Prep Time
10 min
Total Time
15 min
Prep Time
10 min
Total Time
15 min
92 calories
3 g
2 g
9 g
2 g
1 g
24 g
186 g
0 g
0 g
7 g
Nutrition Facts
Serving Size
24g
Servings
16
Amount Per Serving
Calories 92
Calories from Fat 78
% Daily Value *
Total Fat 9g
14%
Saturated Fat 1g
7%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 6g
Cholesterol 2mg
1%
Sodium 186mg
8%
Total Carbohydrates 3g
1%
Dietary Fiber 1g
5%
Sugars 0g
Protein 2g
Vitamin A
8%
Vitamin C
21%
Calcium
6%
Iron
8%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 3 cups Fresh herbs (basil, parsley,cilantro, oregano, chervil)
  2. 1/2 cup Extra virgin olive oil
  3. 1/4 cup Pine nuts - toasted
  4. 1/4 cup Parmesan cheese
  5. 3-4 Green onion tops
  6. 2 TB fresh lemon juice (half of a lemon)
  7. 1 tsp Salt (or to taste)
  8. Pepper to taste
  9. Optional garlic clove - but not low FODMAP
Instructions
  1. Toast pine nuts in a dry skillet over medium heat for 2-3 minutes, until fragrant. Remove from heat.
  2. Place herbs, lemon juice, green onions (and garlic, if using) in bowl of food processor or blender.
  3. Pulse a few times and scrape the sides with a spatula to make sure all is blending.
  4. Add parmesan cheese and pine nuts, pulse a few more times.
  5. Add olive oil in slow stream to allow sauce to emulsify.
  6. Enjoy endless ways: Marinate chicken or tofu, toss in pasta, serve on eggs, over potato, mix in veggies, serve on sandwiches, top on fish or seafood.......
Notes
  1. Gluten free
  2. Low FODMAP
  3. Low sugar
beta
calories
92
fat
9g
protein
2g
carbs
3g
more
karinakappelonline.com http://karinakappelonline.com/

Broccoli slaw

Fructose Malabsorption Slaw Part 2

Broccoli slaw

Broccoli slaw

Hi! So, since the fructose malabsorption safe coleslaw is a big hit at the Kappel house, I thought perhaps I could disguise or change up another one of our staples, broccoli. I had a nice head of broccoli in the fridge that needed to get eaten. TQ likes broccoli best raw, but it is getting a little tiresome. Inspired by yesterday’s coleslaw, I decided to shred it and make broccoli slaw. It really was yummy, TQ was a fan! Again – this is super simple, no recipe necessary.

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Here, I finely chopped the entire head of broccoli, florets, stems and all. (for the stems: shave off the outer skin with a veggie peeler and then use the tender center)

I sourced my garden of fresh herbs for some added flavor. These were very finely chopped to just blend in with the broccoli. Tonight’s harvest included parsley, oregano, dill and a green scallion top. The dill was especially delicious with the broccoli! And no matter what herbs you use, I recommend the dill!

 

 

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Add a dollop of vegenaise and stir, adjust seasoning after a little taste. It really didn’t need much salt or pepper, the ingredients were flavorful on their own. The broccoli was nice and crunchy with a lot of texture.

 

 

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Tonight, the slaw was served with a staple dinner, cheeseburger casserole (gluten and lactose free).  Hope you are enjoying your summer.

~Karina

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Fructose Malabsorption Coleslaw

Fructose Malabsorption Coleslaw

Fructose Malabsorption Coleslaw

Fructose Malabsorption Coleslaw

Hi everyone! Happy summer! Time for barbeques and picnics. Of course, it is a tough one with fructose malabsorption as many sides and sauces just don’t work. This is my go to side dish for summer. It’s so quick to make, delicious – no one will even know it meant for a special “diet”.  I didn’t even bother typing up a recipe card – it is just that easy and tailorable.

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I start with green cabbage, and you can also use a little red cabbage for a gorgeous pop of color. TQ is a huge fan of cabbage, raw and cooked so I do use it quite a bit.  I like it because it’s super healthy, safe (for fructose malabsorption) and cheap! So, here we go… shred the cabbage (however much you’d like to make, single serve or the head for a party) I actually shredded this by hand because I was making a little – but the food processor makes quick work of a head.

 

 

 

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Next, I gathered some herbs from my garden. Use what you like, they offer a fresh, bright flavor and pretty color. Today we harvested cilantro, parsley, dill, oregano, and a green top (only) of a green onion. I recruit the kids to do this – they like to pick out the flavors. And these are all chopped finely.

  • TIP! I have a really cool tip…. Fructose malabsorbers can only eat the green parts of the green onion. In the spring (when the weather and soil is warm enough)  I buy my usual pack of organic green onions and use the greens as usual, but then pop the white parts into my herb garden. They continue to grow and I have a continuous supply of onion greens all summer long!

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Toss the herbs with the cabbage. Add a dash of salt and freshly ground pepper. Next, I add Vegenaise. I use this because there is no added garlic, onions, and sugar. TQ tolerates it really well so it’s the mayo in our house. (Bonus MK prefers this to regular mayo – so that says alot!) The amount will depend on how much cabbage you have. So, I start with a little (I had about 3 cups of cabbage and used 1/4 cup mayo), stir it altogether and give it a taste and you can always add more depending on your taste. And that’s it for us!

Some like coleslaw with a little sweetness in which case you can add a sprinkle of pure stevia. I had a large family bbque and used this in the coleslaw and it was a hit. (still safe for TQ)

You could also add some mustard, whole grain or dijon for a little kick. We really enjoy this with burgers or as a side with any grill meat – and we have even used it on tacos! It’s very versatile, tasty and healthy.

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Thanks for visiting, happy summer!

~K