Plantain Chip Chicken (AIP & Paleo, low FODMAP variation)

UPDATE 7-31-15: I've now included an AIP + Low FODMAP variation at the bottom of the recipe. 

One day, as I was eating my way through a bag of plantain chips (one of my very favorite AIP snacks), I was inspired by all the crumbs that are inevitably found at the bottom of the bag. Why not crush lots of plantain chips & use them to coat chicken pieces?!? My husband grew up on shake-and-bake, so I knew he’d be on board with the idea, especially if I added a few tasty seasonings to the crushed chips. This recipe just might be in both our lists of favorite AIP main dish options.

Most fried chicken recipes involve dipping the chicken pieces first in either an egg or milk-based mixture and then dipping it in a breading mixture. But, since neither eggs nor dairy work with AIP, I took a gamble and instead just coated the chicken pieces lightly in avocado oil before gently pressing in the plantain chip crumbs. I also took the easier route & baked the chicken instead of messing with deep frying. By baking the chicken at a high temperature on top of a rack (on a baking sheet), the entire crust is able to stay nice and crispy. Not quite as crispy as deep fried chicken, but still oh so delicious & satisfying. Since I first concocted this recipe earlier in February, we’ve eaten it almost every week! And I don’t see it leaving our meal rotation anytime soon.

Plantain chip crusted chicken
Yields 2-4 servings, depending on appetite  

One 4 oz package Plantain Chips (make sure the ingredients are just plantains, palm oil, and salt) 
1/2 tsp onion powder
1/2 tsp garlic powder
1 tsp sea salt

1 Tbl Oil (I used avocado , but olive would also work)
between 1.25 and 1.5 lbs boneless skinless chicken thighs

1. Preheat the oven to 450 F. Place a cooling rack in a rimmed baking sheet. 
2. Pulverize the plantain chips, garlic, onion & salt in a food processor until the chips are crumbs. 
3. Lightly coat the chicken pieces in the oil. Coat with the plantain crumb mixture & place onto the prepared rack.  Sprinkle any remaining crumbs over the chicken, or discard them. 
4. Bake in the preheated oven for 25 to 30 minutes, or until a thermometer inserted into the biggest chicken piece reads 165 F. If they do not seem crispy enough for your preferences, place the pan under the broiler for 1 to 2 minutes right before serving.

Low-FODMAP variation 

One 4 oz package plantain chips (make sure the ingredients are just plantains & palm oil) 

1 tsp dried parsley 

1 Tbl chopped fresh chives 

1 tsp sea salt 

1 Tbl Garlic Olive Oil

between 1.25 and 1.5 lbs boneless skinless chicken thighs

• follow the same instructions as above, replacing the onion powder & garlic powder with parsley & chives, and replace the oil with garlic oil 
• FODMAPs are NOT oil soluble, so garlic oil is a safe substitute 

This post contains affiliate links. Thanks for supporting Sweet Treats. 

Chicken, Bacon, Kale & Spaghetti Squash Hash (AIP)

“Laura, will you ever be able to eat normal food again?” was a question my Grandma Vein asked when I was back in North Dakota in January. Very good question, Grandma.

I know it is so hard for Grandma (and for other friends and family members) to understand my health challenges & the journey that has lead me to following the Autoimmune Protocol (AIP).

Yes, I will freely admit that even after months and months on AIP, including some successful reintroductions, I do occasionally mourn the food I cannot eat. But instead of dwelling on what I can’t eat, I find it better to concentrate on what I can eat. I can eat lots and lots of delicious foods! Rarely do I feel deprived after eating a good AIP meal at home or with family/friends. There is something empowering about eating tasty food that is also going to be beneficial to your health. Though, yes, there are times I wish I could eat “normal” foods, like pasta & pizza & cereal...... AIP isn’t meant to last forever, but given my particular AI diagnosis’s, there are certain foods my body may not ever tolerate.

Thankfully, there are a few other AIP bloggers who have concocted AIP pizzas & cereals (I’ve tried this stromboli recipe (yum!), but also have been eyeing this one, and this one, and this one). And I created this spaghetti squash hash, which really does remind me of pasta, but isn’t going give me horrible symptoms for days on end which would make me regret eating it.

Chicken, Bacon & Kale Spaghetti Squash Hash
yields 2-4 servings, depending on how hungry you are 

3 Strips of Bacon
1.15 lb Chicken Thighs
Sea Salt
2 Onions, sliced
5 c (100 g) Kale, ribs removed & chopped
3 c (325 g) Cooked Spaghetti Squash strands (see this post for spaghetti squash cooking instructions)

Smoked Sea Salt, for serving

1. In a cast-iron skillet fry the bacon over medium high heat, flipping as necessary. When the bacon is golden, remove from the pan & reserve for garnish at the end. Leave the drippings in the pan. 
2. Sprinkle the chicken thighs with salt & sauté them in the bacon drippings until they reach an internal temperature of 165 F. Transfer the cooked chicken thighs to a cutting board. 
3. In the same pan, with the drippings from the bacon & chicken, caramelize the onions over low heat, stirring occasionally. This process may take more than 20 minutes. 
4. Once the onions are golden brown, increase the heat to medium low and add the chopped kale & cook, stirring occasionally, until the kale wilts slightly. Meanwhile, chop up the cooked chicken thighs. Add the spaghetti squash to the skillet.  Toss to combine. 
5. Add the chicken pieces & continue to cook until heated through. Portion onto plates Chop the cooked bacon & sprinkle, along with some smoked salt (or other pink or sea salt) and serve. 
6. Store any leftovers in the refrigerator or freeze for longevity. 

This post contains affiliate links. Thanks for supporting Sweet Treats! 

Sausage & Kale Soup with Sweet Potato (AIP)

It’s not surprising that I would turn to soup, as I branch out into posting about more savory foods. I love to both make soup & eat it.

Many of my previously favorite soups contain ingredients that no longer like me--tomatoes, potatoes & beans, I’m referring to you! But really, there are so many, many other ingredients I can use that I just need to think a little more creatively.

This soup is a rift on a sausage & Kale soup with white potatoes that I use to make frequently in my pre-autoimmune protocol (AIP) days. I’ve swapped the regular pork sausage, which is often filled with nightshade ingredients, for Garlic & Herb Chicken Sausages. And I now use white sweet potatoes instead of regular potatoes.  Not to mention that anything that includes homemade stock (aka “bone broth” in the AIP world) is really, really beneficial for the healing process.  The flavor becomes a little more complex & a touch sweeter (from the sweet potatoes), but still makes a fantastic, filling, nutrient-dense lunch option, even if you aren’t Paleo or AIP.

Chicken Sausage, Kale & Sweet Potato Soup 
yields 2 to 4 servings, depending on how hungry you are

1-2 Tablespoons of solid fat (I used duck fat)
1 medium onion, diced (mine weighed 176 g)
2 medium carrots, peeled & sliced (mine weighed 113 g)
1 medium/large Sweet Potato, peeled & diced  (I used a white sweet potato & it weighed around 300 g)
1 package of chicken sausages, sliced on the bias (I used Trader Joe’s Garlic & Herb Chicken Sausages, which are free from nightshades, but do contain black pepper, so proceed with caution if on strict AIP)
1 quart of stock (I used homemade chicken stock, but you can certainly use purchased)
6 ribs of kale (mine weighed 50g)
Salt, to taste
Pepper, to taste (omit for strict AIP)

1. In a medium/large pot, melt the solid fat. Add the diced onion & sauté over medium heat until the onion becomes slightly translucent, approximately 5 minutes. Add the sliced carrot & sauté an additional 2-3 minutes, or until the carrot softens just slightly. 
2. Add the peeled diced sweet potato, sliced chicken sausages & stock. Bring the soup to a boil, then cover the pot, reduce to medium low & simmer for approximately 20 minutes, or until the sweet potato is tender. 
3. Add the kale & cook an additional 5 minutes, or until the kale is wilted. Taste, and add salt & pepper as needed, depending on the flavor of the sausages & stock. 
4. Ladle the soup into bowls & serve. 
5. Store any leftovers in the refrigerator. The soup may be frozen, although the potatoes do break down, so the consistency will be different after thawing.