This grain-free paleo mushroom chicken is just a whole food-product makeover of the “traditional” mushroom chicken you may find in Chinese restaurants. It’s soy-free, nut-free, corn-free, gluten-free, sesame-free, dairy-free– look, it’s allergy-friendly. Dig in.

I will forever lament the loss of American-Chinese food in my diet. There’s nothing like it. And being gluten-free alone, does it. Sure, there are some gluten-free options, but they’re never the same.

Part of the frustration of going without a lot of foods, is that when there ARE substitutes for them, they’re all SpeCiaL GouRmeT versions of the food.

I don’t want SpeCiaL GouRmeT versions, I simply want versions of the food I can actually eat. I don’t need it elevated– it was already special! I’m not craving a NEW version of what I want, I’m craving the same dish.

That’s what I’ve done here with this paleo mushroom chicken. This isn’t special, or elevated or gourmet. Plus. I specifically developed this recipe to mimic the flavors of a real stir fry made in a wok that is hotter than we can even get at home. Here’s how I get the restaurant stir fry flavor at home:

Homemade Stir Fry Tips

1. Marinate your protein. That’s what they do. All you need is a little soy sauce or coconut aminos. If you have time, give it 30 minutes. 15 will suffice in a pinch!
2. Cut your ingredients in similar sizes, so they cook at similar speeds.
3. GET THAT PAN SCREAMING HOT. I MEAN IT. Our home kitchens cannot reach the temperatures that can be achieved by restaurant equipment. I replicate this at home with high temperature searing, and searing things off in batches if I must.
4. Cook in batches if you must. I am mostly placing this here to reiterate, GET THAT PAN SCREAMING HOT.
5. Sear the meat first, then add vegetables in the order of how long they will take to cook. So you don’t end up with overcooked vegetables.
6. Add stir fry sauce when your vegetables are just about done cooking.

Are you ready to make Paleo Mushroom Chicken?

Alright. Let’s go. And if you like this, check out my grain-free orange chicken recipe, too! And share it with me on social media!

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Grain-Free / Paleo Mushroom Chicken

Course Main Course

Cuisine Asian-Inspired, Chinese

Keyword autoimmune paleo, chicken recipes, gluten free, grain-free, low carb, paleo, whole30

Prep Time 20 minutes minutes

Cook Time 15 minutes minutes

Servings 6

Calories 316kcal

Ingredients

• Chicken
• 1.5-2 lbs chicken thighs 1/2 inch cubes
• 2 tbsp coconut aminos
• Stir Fry Ingredients
• 2-3 tbsp avocado oil or other neutral oil
• 1 tbsp ginger finely chopped
• 3-4 cloves of garlic finely chopped
• 1 medium zucchini or one cup, medium diced
• 1 small yellow onion medium diced
• 1/2 # button mushrooms halved
• Stir Fry Sauce
• 1/4 c coconut aminos May sub soy sauce, but add 2 tbsp sugar and omit salt
• 1/2 tsp salt kosher or sea salt
• 1 tbsp black pepper omit if #AIP
• 1 1/2 cups chicken broth
• 1 tbsp arrowroot powder may substitute corn starch

Instructions

• Mix cubed chicken thighs with 2 tbsp coconut aminos and set aside.
• Preheat a large skillet or wok, over medium-high heat
• Whisk together sauce ingredients and set aside.
• Add oil to your pre-heated pan. Add prepared chicken thighs and cook until chicken begins to brown slightly.
• Add in ginger, garlic, onion and cook while stirring quickly for 1 minute.
• Add in zucchini and mushrooms and stir quickly until vegetables are almost cooked through, ~3 minutes.
• Pour in sauce ingredients, and allow to come to a boil while stirring. Once sauce thickens, remove from heat.
• Serve with rice, cauliflower rice, or just eat straight up.

Nutrition

Calories: 316kcal | Carbohydrates: 6g | Protein: 19g | Fat: 24g | Saturated Fat: 6g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 11g | Trans Fat: 0.1g | Cholesterol: 112mg | Sodium: 838mg | Potassium: 261mg | Fiber: 0.3g | Sugar: 0.3g | Vitamin A: 95IU | Vitamin C: 0.1mg | Calcium: 17mg | Iron: 1mg

The post Mushroom Chicken appeared first on Chaos & Wellness.

Oddly, I got very good at creating flavors I missed, when I had no choice but to go through the autoimmune paleo protocol. I’ve always been a cook and a foodie, and I had to change my entire approach to feeding myself to achieve success in autoimmune recovery. To read more about my story of recovery, check out my blog about it right here.

In the process of recovering, I really missed “normal” food. I’ve been gluten-free for much longer, which puts a damper in things. However, since most Chinese restaurants cook with soy, corn, and gluten, there was no way it could have fit within my intolerances.

I just wanted to feel a little “normalcy,” even just a little bit. I thought I would try to re-create some of my cherished favorites, that are now a distant memory. I cannot necessarily attest that this is just like thee orange chicken (), as I have not had it in at least a decade. However, I can say that this is delicious, and worth making. Even if you’re just making the sauce.

Notes on Paleo Orange Chicken Recipe

This recipe is paleo-friendly, autoimmune paleo friendly, grain-free, gluten-free, soy-free, corn-free, could be adapted to be nut-free and nightshade-free. It’s naturally dairy-free. Also, it’s really delicious.

I prefer to use boneless, skinless chicken thighs. You can use chicken breast. Adaptations are absolutely fine.

You can substitute cornstarch for the arrowroot, and vice versa. (ETA, 1/12/2024)However note that doing so will make it NOT grain-free.

I bake it, because I can use parchment and thus it minimizes clean up. You may cook this chicken a variety of ways. You may even just marinate it in ginger and soy sauce and stir fry it with some orange sauce. This recipe isn’t a law. Don’t be afraid to take liberties! Just make sure to tell me on social media, because I may want to try it!

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Grain-Free Orange Chicken

A healthy-esque take on the American-Chinese classic, without gluten, grains, soy, and easily adaptable to the autoimmune paleo protocol.

Course Main Course

Cuisine American, Asian-Inspired, Chinese

Keyword autoimmune paleo, chicken, chicken recipes, grain-free, paleo

Prep Time 15 minutes minutes

Cook Time 30 minutes minutes

Servings 6

Calories 706kcal

Ingredients

Orange Sauce:

• 2 c orange juice without pulp
• ¼ c coconut aminos
• ¾ c apple cider vinegar
• ⅓ c honey
• 2 tsp ginger grated
• Zest of one large orange optional
• 2 tbsp arrowroot mixed with 1 tbsp coldwater
• Pinch of salt
• 2-3 tsp crushed red pepper or more! Omit for AIP!

Chicken:

• 2 lbs chicken thighs cut into 1-inch pieces
• 1 c arrowroot starch
• 1 c almond flour for AIP, substitute coconut flour
• 1 1/2 tsp fine sea salt
• 1.5 tsp onion powder
• 1/4 C avocado oil

Instructions

Pre-heat oven to 400ºF.

• Mix together arrowroot, almond/coconut flour, sea salt, and onion powder together in a bowl. Coat thoroughly, pat off excess, and set aside.
• Once all chicken is breaded, pour in avocado oil and toss to coat.
• Place chicken onto a sheet pan prepared with parchment paper, and bake for 25-30 minutes.

While that’s baking, get your orange sauce started!

• Pour orange juice into a 1-2 quart sauce pan and reduce juice volume by half, over medium heat.
• Add in coconut aminos, apple cider vinegar, zest, ginger, salt, and crushed red pepper if using.
• Raise heat to medium-high, and bring to a boil. Pour in arrowroot slurry, and whisk well.
• Bring heat down to low, and thickened. Remove from heat.

When the chicken is ready, pour it into the sauce immediately. Turn to coat. Serve with cauliflower rice, rice, and garnishes such as crushed red pepper or green onions!

Nutrition

Calories: 706kcal | Carbohydrates: 50g | Protein: 29g | Fat: 44g | Saturated Fat: 9g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 17g | Trans Fat: 0.1g | Cholesterol: 148mg | Sodium: 928mg | Potassium: 517mg | Fiber: 3g | Sugar: 23g | Vitamin A: 283IU | Vitamin C: 42mg | Calcium: 75mg | Iron: 2mg

The post Orange Chicken appeared first on Chaos & Wellness.

Thai-inspired, NOT Thai food.

I am ostensibly not Thai, and my primary experience with the cuisine is indulging in savory curries, stir fried noodles, and various apps one could find in Thai restaurants. However, I can say that for the culinary restricted, many of the flavors of Thai (and all Asian cuisines) are fairly inaccessible.

No gluten, no corn – no fun. Yes, but if you could at least enjoy similar flavors, perhaps you wouldn’t think that way! Perhaps you will find joy in food again, instead of lamenting the loss of foods that are no longer in your dietary wheelhouse. At least, one could hope. I thought this Paleo Chicken Meatballs Recipe would simply be more fun with meatballs vs. slices of chicken, and my family seems to agree!

Part of accepting dietary restrictions is eliminating emotional attachments to food. It may seem like a silly to some… It sounds a bit ridiculous to be attached to food, doesn’t it? If being faced with giving up your favorite foods causes you to emotionally wonder how you will live, then you may want to reconsider your relationship with food.

Sometimes, we do not have to give up foods we hold dear. Sometimes we’re lucky. I created this recipe to adapt to an autoimmune paleo protocol, as a play on Tom Kha Gai. Over the years have reworked it to be adaptable no matter what my diet may be at that point in time. While I may not consider it Thai food, it certainly scratches the itch and appeases the cravings when one must go without.

Paleo Chicken Meatballs Recipe in Lemongrass-Coconut Broth Ingredients

Avocado Oil – This is a paleo-friendly and Whole30-friendly oil, that has a high smokepoint. In this recipe, this is used to sear the meatballs for extra flavor.

Ground Chicken – Any ground meat could work in this recipe, but I always use chicken.

Tapioca Starch or Arrowroot Starch – This is used to help bind the meatballs, and keep them sturdy through the cooking process.

Coconut Aminos – This is a pantry essential for paleo or autoimmune paleo cooking.

Lemongrass – This is an incredibly fragrant herb, used frequently in Southeast Asian cuisines. If you buy this at an Asian market, you will usually find full stalks. You can also simply buy it in the fresh herbs section of the produce department.

Ginger – I always have this on stand-by in any of my Asian-inspired dishes. It simply won’t taste right without it. Since this is a play on Tom Kha Gai soup, galangal may also be substituted!

Lime Leaves – We don’t use the K-word around these parts, but you may find them labeled as such. I will not publish it here, because the origin of the word came from a racial epithet. If you are unable to find these leaves, large strips of lime zest makes an effective substitute.

Coconut Cream – You may also use a good quality coconut milk. It won’t be nearly as creamy, but it will be just as delicious!

Time Saving Cooking Tips & Recipe Notes

Buy pre-processed vegetables – This recipe comes together far more quickly than you may expect. Especially when you purchase pre-cut bok choy/green vegetables or shredded carrots. Sometimes I use a mix of vegetables like broccoli, carrots, and snap peas.

Unable to find Lime Leaves? Large strips of lime zest makes an effective substitute.

If you wish to add some spice – serving this with chili oil or sriracha changes the flavor dramatically.

Serving to your family? Make your paleo diet easier on them by simply cooking a pot of rice to enjoy alongside the dish.

Keeping it AIP? Use collagen as an egg substitute in the meatballs, and do not garnish with chile seasonings.

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Chicken Meatballs in Lemongrass-Coconut Broth

Fragrant, comforting, and perfect for cooler temps or simply feeling under the weather. I like to serve it with rice for my family, but with roasted sweet potatoes for myself. Plus, it makes a lot of food, so you can feed your whole family or feed yourself with some tasty meal prep.

Course Main Course, Soup

Cuisine Asian-Inspired

Keyword autoimmune paleo, chicken, chicken recipes, gluten free, low carb, paleo, whole30

Prep Time 10 minutes minutes

Cook Time 30 minutes minutes

Servings 6 People

Calories 579kcal

Author ChesCooks

Ingredients

Meatballs:

• 2 # Ground Chicken
• 1 Egg or 2 tsp collagen powder
• 1 tsp onion powder
• 1 tsp garlic powder
• 1 tbsp kosher salt
• 4 green onions sliced thin
• 2 tbsp Coconut Aminos
• 1 tbsp Tapioca Starch or Arrowroot Starch
• 2-3 tbsp avocado oil

Soup:

• 3 stalks Lemongrass broken (or one .66oz package)
• 1 tbsp minced Ginger
• 3-4 Lime Leaves
• 2 Green Onions cut in 1-inch pieces
• 1 qt Chicken Stock
• 1 can of Coconut Cream
• Salt TT
• 3-4 heads Baby Bok Choy
• 3 medium Carrots julienned, spiralized, or shredded
• 1 # White Button Mushrooms halved

Instructions

• Mix ground chicken, collagen/egg, onion powder, garlic powder, salt, sliced green onion, coconut aminos, and starch in a bowl until just combined. Shape in 2 tbsp balls and set aside. Yield 24 meatballs balls.
• Preheat stock pot (at least 3.5 qt), and add in avocado oil to preheat. Sear meatballs in batches until browned on both sides and remove from pot.
• Add in lemongrass, ginger, and green onions. Deglaze with chicken stock and add meatballs back to the pot. Bring soup to a boil, then down to a simmer. Simmer for 15-20 minutes.
• Add in remaining ingredients, and simmer for 10 more minutes until vegetables are cooked through.
• Garnish with Thai basil and lime wedges, if desired.

Nutrition

Serving: 4meatballs and broth | Calories: 579kcal | Carbohydrates: 20g | Protein: 37g | Fat: 42g | Saturated Fat: 24g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 11g | Trans Fat: 0.1g | Cholesterol: 162mg | Sodium: 1633mg | Potassium: 1571mg | Fiber: 3g | Sugar: 6g | Vitamin A: 5282IU | Vitamin C: 8mg | Calcium: 50mg | Iron: 4mg

The post Chicken Meatballs in Lemongrass-Coconut Broth appeared first on Chaos & Wellness.

I was raised on the Standard American Diet…

That means a lot of my meals consisted of a protein, a vegetable, and a starch. Both of my parents worked, so meals were something mom could get on the table fast. We ate a lot of stews with mashed potatoes (sometimes from a box— those were my favorite nights.), Arroz Con Pollo, grilled meats, and other creations my mom would come up with. One of my favorites was this chicken dish in white gravy, that she served with steamed white rice and microwaved, canned green beans.

This was the only dish that I seemed to enjoy green beans in, when I didn’t otherwise. My mother would take the time to brown brown pieces of chicken– sometimes, bone-in, which made the resulting gravy especially delicious with the body that only bones can add to a dish. Then she’d sprinkle in flour, creating a roux from the drippings and fat. From that roux, she would essentially make a béchamel, adding milk and garlic and onion, then simmering the chicken until done.

I didn’t know that word then. Béchamel? I didn’t know the mother sauces then– all I knew was gravy! Truthfully, I don’t think she even knows that word. However, she knew the techniques to make this humble dish for her family.

In the interest of speed and 90’s nutrition, a lot of our vegetable side dishes were canned veggies. Sometimes with butter. However (innately, being who I am) I would always choke them down first. Usually before I finished the rest of the meal. Mom would often add a dash of onion or garlic powder for some extra flavor, with the occasional pat of butter if she wasn’t watching her waistline. (Again— 90’s nutrition knowledge).

I couldn’t have the last taste in my mouth be those briny, tinny tubes of mush, slightly held together only by the undoubtedly decimated cell walls that still remain. Each grey-green forkful was certainly no treat; it never was exactly my favorite. However, I was not one to finish a meal without having eaten my vegetables.

Green beans are not my idea of peak “foodie”. That said, this dish opened up my mind to vegetables in other forms. Green beans were far more tolerable in my mind, when mixed with rice and covered with gravy. There is a big difference between green beans cooked just this side of done, versus green beans that have been cooked down so long that they’ve been stripped of flavor and nutrition. 

As someone who doesn’t consume a SAD, I don’t get to enjoy the sticky-sweet sauces or fresh vegetable stir fries from American Chinese joints. This is a dish I like to serve with any Asian-inspired entrées or even as a dish for a tapas menu. It’s light on ingredients, but heavy in satisfying umami flavors from the shiitake and coconut aminos that will leave you feeling a bit more satisfied.

I cook the green beans until they’re only just done, where most of the bright green color still remains, providing a firm, plump texture and earthy, vegetal goodness. I believe this green beans recipe is a great way to wake up the flavor of the ingredient, while providing something a little different from the “norm” to savor.

Shiitake-Garlic Green Beans Recipe Ingredients

Shiitake Mushrooms – I love these mushrooms for their meaty texture and deep umami flavor. I love using mushrooms as if I’m using aromatics in a recipe. Try adding some to soups or stews to add some body and nutty, earthy umami flavor. I like to keep them dry, so I can use them whenever I’d like! Just reconstitute them and use as usual.

Green Beans – Green beans are legumes and technically not paleo. I consider them a delicious part of my regular, grain-free diet. They’re rich in nutrients and chlorophyll, which I consider a critical component of good nutrition. So enjoy this green beans recipe!

Garlic – Not enough can be said about the benefits and flavor garlic adds. If you really love garlic, you can add a few extra cloves. Why not?

Coconut Aminos – If you’re soy-free, these are a blessing. This is important to have on hand, if you love Asian-style foods. My favorites are Big Tree and Coconut Secret!

Avocado Oil – this oil is essential in a healthy kitchen. I use this for high-heat cooking and stir fries. This oil is also versatile enough to be used in salad dressings and mayonnaise.

Equipment:

• Sauté Pan with Lid 
• Spatula

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Shiitake-Garlic Green Beans

Green beans recipe with an Asian flair to serve with any Asian-inspired entrées!

Course Appetizer, Side Dish, Vegetables

Cuisine Asian-Inspired

Keyword gluten free, green beans, keto, low carb, whole30

Prep Time 5 minutes minutes

Cook Time 10 minutes minutes

Total Time 15 minutes minutes

Servings 4 sides

Calories 127kcal

Author ChesCooks

Ingredients

• 2 tbsp avocado oil or cooking oil of choice
• 4 cloves garlic chopped finely
• 1 cup shiitake mushrooms sliced
• 12-16 oz green beans trimmed
• 1/4 cup Coconut Aminos
• 1/2 cup Water
• Salt & Pepper TT omit pepper if not tolerated

Instructions

• Heat sauté pan over medium-high heat, and add cooking oil of choice into the pan.
• Add chopped garlic and sauté for 1 minute.
• Add sliced shiitake, and sauté for 1 minute.
• Add in Green Beans along with 2 tbsp coconut aminos, water, and salt to taste.
• Cover and cook on medium heat until green beans are cooked through.

Notes

This Shiitake-Garlic Green Beans Recipe has become a favorite in my house! I serve it with any of my Asian-inspired entrées, adding a fresher component to heavier dishes, or rich umami flavor to otherwise boring green beans. This green beans recipe is vegan, grain-free, keto-friendly, and Whole30 compliant.

Nutrition

Calories: 127kcal | Carbohydrates: 14g | Protein: 3g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Sodium: 351mg | Potassium: 363mg | Fiber: 4g | Sugar: 4g | Vitamin A: 587IU | Vitamin C: 11mg | Calcium: 39mg | Iron: 1mg

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