2 whole skinless boned chicken breasts (about 2 pounds)
1½ to 2 tablespoon olive oil or other oil
Dash of salt
Dash of pepper
3 to 4 tablespoons tapioca starch, arrowroot, or cornstarch
1 4-ounce (dry weight) can of mushrooms, not drained*
½ to ¾ cup water, Marsala wine* or grape juice
Pound the chicken breasts with a meat tenderizer until they are thin. Mix the starch, salt and pepper together in a plate or on a piece of waxed paper. Dip the chicken into the mixture so both sides are coated. Heat the oil in a large frying pan (large enough to hold all the chicken in a single layer) over medium to medium-high heat for a minute or so. Add the chicken pieces to the pan and cook them for about 3 minutes on one side until they are beginning to brown. Turn them over and brown them on the other side for about 3 minutes. Add the mushrooms with their juice and the Marsala, juice or water to the pan. Cover the pan and bring the liquid to a boil. Reduce the heat and simmer for 15 minutes. Turn the pieces of chicken over half-way through the simmering time so both sides absorb the sauce. As the simmering time nears its end, check the pan and add more water or wine if the liquid is drying out. If the sauce does not thicken quickly enough, at the end of 15 minutes remove the lid from the pan and simmer another few minutes until the sauce is thick. Serve immediately. Makes 6 servings. If you are making this dinner for one or two people and do not have a large frying pan, halve the amounts of all the ingredients and cook it in a smaller pan.
*Note: If you are allergic to yeast and wish to make this recipe, omit the mushrooms and use juice or water instead of the wine.
About Nicolette M. Dumke
Nickie Dumke enjoys helping people with food allergies and gluten intolerance find solutions to their health and weight problems. She began writing books to help others with multiple food allergies over 20 years ago and the process culminated in The Ultimate Food Allergy Cookbook and Survival Guide. She says, “This book contains everything I know to help with food allergies,” and it has helped many people come back from near-starvation. Her other books address issues such as how to deal with time and money pressures on special diets, keeping allergic children happy on their diets, and more. A few years ago, while listening to the struggles of an allergic friend on the Weight Watchers™ diet, she remembered her own weight struggles* many years ago and thought, “There has to be a better way.” This was the beginning of a new quest, and she is now helping those who are overweight due to inflammation (often due to unsuspected food allergies) or high-in-rice gluten-free diets, as well as those who are not food sensitive but want to lose weight permanently, healthily, and without feeling hungry and deprived. Her unique approach to weight and health presented in Food Allergy and Gluten-Free Weight Loss is based on body physiology and reveals why conventional weight-loss diets work against rather than with our bodies and therefore rarely result in permanent weight loss. * (Nickie’s weight loss story, briefly, is that in her early 20s she could not lose on a calorie-counting diet in spite of repeatedly further reducing the number of calories she ate and swimming vigorously and often. Then she found a diet based on blood sugar control, lost weight without being hungry, and still weighs what she did in her mid-20s). Nickie has had multiple food allergies for 30 years and has been cooking for special diets for family members and friends for even longer. Regardless of how complex your dietary needs are or how much or little cooking you have done, she has the books and recipes you need. Her books present the science behind multiple food allergies and weight control in an easily-understood manner. She has BS degrees in medical technology and microbiology. She and her husband live in Louisville, Colorado and have two grown sons. You can visit Nickie’s websites athttp://www.foodallergyandglutenfreeweightloss.com and http://www.food-allergy.org.
About Food Allergy and Gluten-Free Weight Loss
Food Allergy and Gluten-Free Weight Loss answers the question, “Why is it so hard to lose weight?” Because it’s hard to put a puzzle together if you’re missing some of the pieces. We’ve been missing or ignoring the most important pieces in the puzzle of how our bodies determine whether to store or burn fat. Those puzzle pieces are hormones such as insulin, cortisol, leptin, and others. In addition, we’ve been given some puzzle pieces that don’t belong or fit in the weight-control puzzle. Much of what we’ve heard about dieting and exercise is incorrect and can cause loss of muscle mass instead of fat or even result in weight gain. The idea that weight is determined solely by “calories in minus calories out” is an assumption not based in reality. Most weight-loss diets require us to endure hunger much of the time, but hunger means that our blood sugar is falling or low and our insulin level may be rising. Prolonged hunger leads to the release of adrenal hormones, and the hormonal cascade which follows results in the inability to burn our own body fat as well as causing any fat we eat to be stored rather than burned to give us energy. Another problem with most weight loss diets is that they strictly dictate food choices, lack the flexibility that those on special diets for food allergies or gluten-intolerance require, and deprive us of pleasure. Individuals with food allergies face additional weight-loss challenges such as inflammation due to allergies which can lead to our master weight control hormone, leptin, being unable to do its job of maintaining a healthy weight. Those with gluten intolerance often eat a diet too high rice. Rice is the only grain which is high on the glycemic index in its whole grain form; thus eating too much of it will raise insulin levels and cause the body to deposit fat. Although the recipes in this book were developed for those on special diets, non-sensitive people will enjoy them as well, and the weight loss principles in this book will help anyone lose weight. (A chapter of recipes made with wheat and other problematic foods is included for those on unrestricted diets). The most frustrating deficiency of conventional weight loss diets is that they don’t work long-term. Low-calorie, low-fat diets can lead to loss of muscle mass, and with less muscle to burn calories, this type of diet effectively reduces metabolic rate so we need less food. Rare is the person who loses weight by counting calories and keeps it off after they liberalize their diet! However, continual dieting for the rest of your life is not the way you need to live, and you do not have to be deprived of pleasure in order to lose weight. Overweight is not due to a lack of willpower. Rather, it is due to a chemical imbalance in our bodies. Once we begin to correct that imbalance by applying the principles in Food Allergy and Gluten-Free Weight Loss, we can lose weight without hunger or deprivation and can maintain a healthy weight permanently and easily by regaining normal self-regulating hormonal control of our weight.