Oven Fried Chicken- Phase 3

 

Once you have the panko breadcrumbs made up, the chicken part is pretty quick to get together. You can make lots of the panko and keep in an airtight container. 

Use whatever spices and herbs you like to season your chicken. 

If you have an oil sprayer, you can spray the breaded chicken with grapeseed or avocado oil before baking but this step is ok to skip. Do not use the store bought oil sprays. 

Oven Fried Chicken
Phase 3
Makes 4 standard servings protein and grain for p3 dinner

Panko

1 loaf of sprouted wheat bread

Cut the loaf into 4 chunks. Slice off the crust and keep to make regular breadcrumbs if you like.
Place the chunks on a rack on a baking sheet and place into a 300 degree oven for 15-30 minutes. You do not want the bread to brown too much, just dry out a bit so you can grate it.
Using a food processor with a grater blade is easiest but you can use a box grater. Grate the bread. If the middle of the chunk of bread is too soft to grate, throw it back into a low oven to toast. 

Once you have the load grated, spread onto a baking sheet and either allow to air dry or put into a 200 F oven for a few minutes until the crumbs are dried. Cool and store in an air tight container. 

Oven Fried Chicken

1lb boneless skinless chicken breasts or thighs
1T prepared mustard (sugar free)
1.5T compliant mayo
Sea salt and black pepper
1 egg

Herbs and Spices- garlic powder, onion powder, dried oregano, chili powder, chipotle powder, cayenne, dried parsley, dried basil, dried thyme, ground cumin, celery salt, Tony's Cajun seasoning- or your favorites.

Cut the chicken into strips or chunks if you wish. Season well with salt and pepper.

In a large bowl, mix the egg, mayo, mustard and whatever spices you like. If you want a simple fried chicken, add a tsp or more of onion powder, garlic powder, salt and pepper. Mix thoroughly. Add the chicken and stir to coat the chicken well. If the egg mix is too thick, add a tablespoon of water at a time and mix. You want this mixter to be pretty thick but not globby. Allow to sit to marinate for 15 minutes while you prep your sides. 

Preheat oven to 400F

Spread some of the panko onto a clean baking tray or a pie dish, or other shallow dish. I put about a cup in to start and add more as I need so I do not contaminate all of the breadcrumbs in my jar.
Put the chicken into the pank a piece at a time, and press the panko into the egg mixture. Turn the chicken and coat both sides. Place each piece onto a baking rack on a baking sheet. Coat all chicken in panko. Throw away any pank left in your pie plate or shallow dish since it was in contact with raw chicken. 

Spritz each piece of chicken with your oil sprayer, if you have one.

Bake the chicken for 10-15 minutes for strips or chunks, until the internal temp is 165F.

Spelt Bagels- Phase 1

Spelt Bagels
Phase 1
Makes 14 standard servings of grain

2 tsp instant dry yeast
1 ¼ cups warm water 110-120F- you may need more
2 ½ cups spelt flour
1 cup sorghum flour
1 ½ tsp sea salt

 

Mix the flour, yeast and salt in a large bowl. Add1 ¼ cups warm water. Mix well.

If you have a stand mixer, let the mixer knead with the dough hook for 10 minutes. You may need to add more water, but do not add until the machine has been mixing/kneading for at least 5 minutes.

If you are mixing by hand, stir everything together until you get a ball of dough. Knead on floured counter for 15 minutes.

You want a stiff dough.

Cover with damp towel and let rest for15 minutes.

Divide the dough into 7 (for standard servings. For over 20lb goal, divide into 5 equal pieces.)

Roll each piece into a tight ball by rolling in a circle on the counter with a cupped hand, tucking your fingers slightly. I usually do about 20 circles to get a tight smooth ball of dough. Do this with each dough piece.

Dip your finger into flour and poke into the middle of one dough ball. Keeping your fingertip on the counter, move it in small circles to widen the hole. Pick up the dough ball and put both forefingers in through the hole, one from each side and roll your fingers over each other to widen the hole. 

Place the dough ball on a parchment lined baking sheet and repeat with the remaining dough balls. Cover and let rest 15-20 minutes.

Heat oven to 425F

Bring a large pot or wok ¾ full of water to a boil. Once the bagels have rested, place into the boiling water. Do not crowd them, you may need to work in batches. Boil for 90 seconds on each side. Remove with slotted spoon or spider to baking tray.

Bake for 20-25 minutes, checking at 20. Allow to cool then slice.

Half a bagel is a serving of grain in phase 1, whether you make 7 or 5 bagels.

 

•  You can use sprouted wheat flour, if you prefer. To eat in Phase 3, it would be ¼ of a bagel (slice bagel in half normally then cut the slice in half)

•  If you want to add toppings to your bagels, do this as you take them out of the water and place onto the tray

• If you have only a small pot to boil the bagels and can only do a couple at a time, use smaller baking sheets or multiple baking sheets and put them into the oven as soon as they come out of the water. They can shrink and wrinkle quite a bit if left to cool too long.

Bulk Deluxe Ranch Mix

 

If your family eats ranch dressing like it is going out of style, like mine, you need to make the mix in bulk.
I have done the math for you- this is 4x my Deluxe Ranch Mix recipe. This will fill a pint jar.
And to be honest, we go through so much ranch, I double this and keep it in a quart jar.

My son's favorite is 2 heaping tablespoons of this mix, with 1 1/2 cups homemade mayo and 1 1/2 cups or so of full fat coconut milk (you do not taste the coconut). You can also use homemade almond milk and add a tiny pinch of xanthan gum if you like your ranch thick. Homemade almond milk is thicker than store bought, so in my opinion, it works best. 

Bulk Deluxe Ranch Mix

¾ cup dried chives
1 T + 1 tsp dried dill
½ cup dried chopped onion
¼ cup onion powder
¼ cup + 2T garlic powder
¾ cup dried parsley
1 ½ T sea salt
2 ½ T fresh ground black pepper

Put everything into a blender and pulse until all herbs and spices are an even size. If you like your ranch chunky, then do not whiz up in the blender, just mix in the jar you are going to store it in. If you do not blend, the finer spices will sink to the bottom, so be sure to scoop even amounts of fine and course when mixing your batch of dressing. 

Birria- All Phases

 

Birria is a traditioanal Mexican stew usually prepared from beef, goat or lamb. It can be served as a stew, with fresh chopped onion and cilantro, or in tacos. While the traditional quesobirria tacos are not FMD compliant, the meat is still very tasty in a sprouted wheat or spelt tortilla, or even a lettuce wrap. Be sure to dunk either in the rich consomme as it is SO good!

This dish is relatively easy to make, even with the long ingredient list. There are two steps- start the beef cooking, and make the flavorful broth with the peppers, then cook it all together until the beef is super tender and easy to shread. 

I used a chuck roast from Costco, as it was the best price and relatively lean. 

Birria
All Phases
Makes 20 standard servings of protein5 pound lean chuck roast, cut into 3 inch cubes

8 cups spring water
1/2 large white onion
1 whole head of garlic, cut in half
2T salt
4 bay leaves

Add all to a pot and bring to a boil. Reduce to a simmer, skimming off any foam that rises to the top every 30 minutes or so. Simmer for 1 hour.

For the adobo: (dried peppers can be found here: peppers)

12 guajillo peppers
3 ancho peppers
8 chilies de arbol
6 garlic cloves, peeled
8 peppercorns
5 whole cloves
2 roma tomatoes

Add the peppers and tomatoes to a pot and add 2 cups water. Simmer until the peppers and tomatoes are soft. Add to a blender with the peppercorns, garlic, cloves. Add the onion and garlic from the beef pot. Blend on high until smooth.

Strain the peppers mixer into the pot with the beef, using a rubber spatula to push the liquid through a fine mesh strainer. You may have to do this in batches. Discard the pulp.

Add to the pot:

1 tsp Mexican oregano
1/2 tsp dried thyme
2 tsp ground cumin
2-3 T beef bouillon (homemade)

Stir and simmer for about 1 1/2 to 2 hours, until the meat is very tender. Shred the meat if you are using for tacos.

Serve as a stew with chopped onion and cilantro, or use for tacos with your favorite toppings. Be sure to dip your tacos in the consomme, as it is very rich and flavorful! You can also make a ramen with this, just add some brown rice ramen noodles to the stew (phase 1 only)

Tips:

On phase 3, brown the beef in 2 T olive oil before adding the other (first) list of ingredients.

Also in phase 3, toast the peppers in 1T olive oil before adding water and spices and simmering until soft

If you have a lot of left over broth, freeze and use to make birria next time- just add to beef and cook until the beef is tender. 

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