Wheat-free Heartburn Recipe

Wheat-free Heartburn Recipe
On my quest to discover recipes which are flavorful, rich in fiber, protein, vitamins, minerals; and are free of ingredients which commonly trigger acid reflux, such as onions, tomatoes, and garlic I’m pleased with this main course dish. It is also fairly simple to make, and because I like to avoid wheat products, is free of any wheat containing ingredients, so is celiac disease friendly as well. Enjoy!

This recipe is a twist on Rachel Ray’s Broken Florentine Lasagna Bake, and has become one of my favorites. I replaced the wheat flour lasagna with De Boles brand Rice Lasagna, found at health food stores and coops. It’s no-boil, so it’s easy as pie! I also replaced the wheat flour with Quinoa flour, as well available in health food stores and coops.

Broken Lasagna Bake with Greens and Chicken
Prep time: 45 mins.
Cook time: 45 mins.
Servings: 4-6

4 Tbs. (1/2 stick) butter
4 Tbs. Quinoa flour
3 c. milk (or rice milk, almond milk, or hemp milk)
Salt and pepper to taste
Sprinkle of nutmeg
11/2 cups grated Parmesan cheese
½ lb. Chicken tenders or chicken breast, cubed
4 Tbs. Extra-virgin olive oil
1 whole, cracked clove of garlic, skin removed (don’t panic, it’s just for flavor and is removed from the pan)
2 bunches broccoli flowerets, chopped
1 bunch of green chard or mustard greens, coarsely chopped (I used frozen)
1lb. spinach, leaves coarsely chopped (I used frozen)
1 box no-boil rice lasagna

Preheat oven to 375 F.
Melt butter over med. heat in med. pot. Slowly whisk in flour and cook for a minute or so. Slowly whisk milk into the mixture, add salt, pepper and nutmeg to taste and cook for 2-3 minutes to thicken. Stir in half of the cheese, and set sauce aside.

Heat 2 Tbs. olive oil in a large skillet, med-high heat, and add chopped chicken. Season with salt and pepper and lightly brown. Remove and set aside.

Add 2 Tbs. olive oil to skillet. Drop garlic clove in and toss around to flavor the oil, then remove. Toss in broccoli and stir 'til almost tender. Add in your greens and toss ‘til nicely wilted, or if frozen, ‘til thawed. Season with salt and pepper.

Break up the lasagna into large sized pieces, then evenly distribute them among the greens. Pour the cheese sauce over the mixture and mix well. Distribute chicken across the bottom of a baking dish, then pour greens and sauce on top. Even out the top, making sure to immerse exposed pieces of lasagna, or they will come out rock hard. Sprinkle remaining cheese over the dish and cover with foil. Bake for 30 minutes, then remove foil and bake an additional 15 minutes or ‘til the cheese is browned. Serve with steamed baby carrots and a tossed mixed lettuce greens with toasted pine nuts, olive oil and lemon juice if you like.

Always remember: never eat when you are feeling stressed or anxious. Chew your food carefully and thoughtfully, at least 32 times before swallowing for optimum digestion.

*Next week I will feature my heartburn wheat-free Naked Turkey-Veggie Burger recipe!

*Please know that I am not a medical doctor or a health practitioner. I cannot diagnose your stomach problems nor can I guarantee a cure. I am here to share my knowledge, which applications have worked for me and to offer suggestions of where you may go physically, emotionally and spiritually for healing and self-empowerment. If you choose to explore alternative medicine, do not independently stop taking your prescribed medications. Always consult with your current doctor as well as your new practitioner when changing your medical program. Find a Naturopath near you.

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