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Wednesday, 27 January 2016 12:59

Rosemary Chicken

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2nd Gen Allergy Mom, Allergy Superheroes: Rosemary Chicken 2nd Gen Allergy Mom, Allergy Superheroes: Rosemary Chicken Allergy Superheroes
I found this recipe on a box of my kids' favorite flavor of Triscuits: Rosemary and Olive Oil. Since the kids like the crackers so much, I decided to give it a try (modifying it for allergens, of course.) They turned out really good!

  • Ingredients:

    • 1/4 cup flour**
    • 3 Tbsp ground flax
    • 5 fl.oz water (10 Tbsp)
    • 24 Rosemary and Olive Oil Triscuit crackers**
    • 1 1/2 Tbsp parsley flakes
    • 1 lb chicken tenders or breasts
    • Cooking spray
    • Fresh rosemary (optional)
  • Instructions:
    Rosemary Chicken
    Contains wheat**

    Also may contain soy--the cracker ingredients say "vegetable oil (soybean or canola)" but then they do not list soy under their allergens, so apparently they use highly refined soybean oil when they use it. If soy is of concern to you, you be the judge.


    Get your flax eggs started by mixing the ground flax with the water in a small bowl and giving it 5-10 minutes to gel. It will be a little more watery than usual, which is good.

    Chop your crackers into fine crumbs. I used my Pampered Chef chopper, which I love :) Mix parsley flakes into the crackers.

    Cut your chicken into small strips, if necessary.

    Spray your baking sheet with cooking spray (line also, if desired.) I used the Winona PureSunflower Oil I got in my swag from FABlogCon!

    Place the flour in a shallow bowl or dish, your flax eggs in another, and your cracker crumbs in a third. Set up an assembly line: chicken, flour, flax, crackers, baking sheet.

    Dip chicken in flour, turning to coat. Shake off excess and then dip in the flax mixture, again turning to coat the chicken evenly. Allow excess to drip off for a moment and then coat with crumbs. Place on baking sheet. Repeat until all chicken is coated.

    Bake for 20-25 minutes at 350 degrees, or until chicken is white but moist when cut into.

    Garnish with fresh Rosemary, if desired. Enjoy!

    For step by step pictures, be sure to check out the blog!
  • Cuisine: American (general)
  • Cooking method: Bake
  • Special ingredients: no dried fruits, no fresh / raw fruits that don't get cooked by the end of the recipe, no fermented / pickled foods, no beans / legumes / pulses, no alcohol
  • Just right for...: Great for kids, Quick & easy, Light fare
  • Top 8 allergens?: dairy-free, egg-free, fish-free, shellfish-free, nut-free, peanut-free
  • Active/prep time: 15-30 minutes
  • Total time (inc active/prep): 30-45 minutes
  • Substitution ideas: **For a gluten free alternative, try using gluten free flour and your favorite GF crackers instead! If you'd still like the flavor of rosemary, add some chopped rosemary to your cracker crumbs.
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