Chicken Fricassee Master Recipe Makeover

Now Gluten Free and Dairy Free

From by Diane

Ever since I saw the movie Julie and Julia I’ve been reading through Julia Child’s cookbook,  Mastering the Art of French Cooking.  There are so many wonderful classic master recipes that are delicious but, many contain gluten and dairy.  Julia loves butter.  There are also many recipes that are time and labor intensive and they taste amazing.    These days I spend a lot of time driving and cheering on my son at soccer games.  I however still want to eat a delicious meal that tastes like I spent hours making it, but it has to fit into my schedule.

In cooking these dishes I had time earlier in the day to prepare.  I knew we would want to eat almost as soon as we got home.  I also knew that it would be late and I’d be tired.   With this schedule I prepared the chicken and cooked it in my crockpot during the day.  I also cooked the Noodles with Mushrooms right then, covered it and placed it into the refrigerator.  All I would need to do when it was time to eat was reheat in the microwave.

Let me tell you the depth of flavor in this dish was amazing.  I never missed all of the butter the original recipe called for or the gluten filled flour.  I did change a few other things around for this dish too.  The original recipe had onions and mushrooms with the chicken and a suggestion of rice or buttered noodles as the side.  I just moved the mushrooms to hang out with the noodles.  Julia also suggests for an additional vegetable try buttered peas or asparagus tips.   Both sound good to me.

This recipe made 5-6 servings so you know what I did.  I put the leftovers immediately into the freezer.  This time however I placed it into containers as a meal with both the Chicken Fricassee and Noodles with Mushrooms together, topped with the sauce.  Now all I have to do is pull it out, reheat and I’ll have an amazing dinner in 6 minutes.  How cool is that!

Oh and by the way, this meal was super cheap to make.  Chicken leg quarters are usually below $1 per pound and go on sale a lot.  Next time they do, grab a large package and put it into the freezer until you’re ready to use them.  Or better yet try this recipe right away and freezer the leftovers.   You can also make this dish with a roasting chicken but Julia suggests never using a younger chicken such as a broiler.  The flesh is so soft and tender that it will dry out and get stringy.   I love her tips!


5-6 Chicken Leg Quarters

2 organic onions, sliced

2 carrots, sliced

4 cups chicken stock, heated

1 cup white wine

1-2 tsp thyme

1-2 tsp parsley

1-2 bay leaves

Sea Salt & Pepper

Sorghum Flour

Corn Starch

Arrowroot Slurry – large tsp of arrowroot mixed with cold water, 2-1 ratio

For the Noodles with Mushrooms

8.8 ounce bag of  Tagliatelle Noodles by Glutano or your favorite

12 Cremini Mushrooms

Organic Extra Virgin Olive Oil

1 tsp Earth Balance Natural Buttery Spread- Soy Free, Dairy Free, Gluten Free


Start off by prepping your vegetables.  Slice your onions, peel and slice the carrots and wipe off the mushrooms with a damp cloth and slice them.   Before you can put everything into the crockpot you need to brown the meat and saute the vegetables.  My crockpot insert is a non-stick pan but if yours is enamel you need to use another pan.  You also should make your flour mixture on a plate to have ready for your chicken.  I used a ratio of 4 to 1 of sorghum flour to corn starch.  Mix in your salt and pepper too.

Heat your pan and oil on medium high, add in the onions.  When they start to brown take 1/3 out and reserve for the chicken dish.  Add in the mushrooms to the pan and let them brown.  These mushrooms and onions will be paired with the noodles.  After the mushrooms brown salt and pepper to taste and add 1/2 tsp each of parsley and thyme.  If you salt your mushrooms when you first put them into the pan they will release their liquid and not brown.

Remove the onions and mushrooms to the reheating/serving dish for your noodles.  Next saute your carrots, then remove and add to the onions that will go into the crockpot with your chicken.

Now it’s time to brown the skin of the chicken.  Make sure you have oil in your pan and that your chicken is dry.  If it’s wet you will steam it instead of browning it.  Brown the chicken on all sides.  I did mine in batches.  As each piece was done, and this took approximately 3-5 minutes per side, I pulled them out and placed them on a plate of the flour mixture.  You will want to dust each side of the chicken with this mixture.

After you have done that with each piece of chicken you need to put the chicken back into that pan and cook the flour on the chicken for just a few minutes.  At this point you can place your chicken into the crockpot. Add in the reserved onion, carrots and the wine.

Pour some of your heated chicken stock into the pan where you were browning the chicken and cooking the vegetables.  You will want to get all of that flavor off of the pan to go into the crockpot with your chicken.  Now pour that chicken stock into the crockpot along with the remaining stock.  You want the liquid to cover 3/4 of the chicken.  Sprinkle the chicken with 1 tsp each thyme and parsley and add a bay leaf to the stock.

Cover the crockpot and cook on low for 4-6 hours.

After that was set I quickly boiled the noodles in filtered water, drained them, tossed them with a little Earth Balance Natural Buttery Spread and the mushroom and onions.  Since I was not eating this until dinner it went right into the refrigerator.

When your chicken is done, the hardest part I found was getting it out of the crockpot with the leg still attached to the thigh.  It was so tender and juicy that some separated.  I put the chicken onto a platter and covered it with foil until I was done with the sauce.

Left behind in your crockpot is the most amazing sauce.  All you need to do is strain it over a sauce pot, bring it up to a boil and add in your arrowroot slurry.  You can thicken it as much or as little as you like.  With coating the chicken with flour and cornstarch to begin with, the stock that you strain out with not be thin, but have a little body to it.  It can also have clumps of  flour that probably won’t taste as good, so straining it does make a difference.

I heated the Noodles with Mushrooms in the microwave and served both that, and the Chicken Fricassee, with sauce on top.  It was a wonderful meal. Read more gluten-free, dairy free recipes

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Spring Chicken Fricassee with Asparagus and Peas


This recipe serves: 
2 tablespoons olive oil
1 1/2 pounds boneless, skinless chicken thighs
salt to taste
freshly ground black pepper
1 medium onion, sliced
2 cloves garlic, minced
1/2 cup dry white wine
1 cup low-sodium chicken broth
1 pound asparagus, trimmed and cut into 1 1/2 " lengths
1 cup shelled, fresh peas
4 cooked red potatoes, quartered
Cooking Instructions
1. Heat the olive oil in a large skillet over medium-high heat. While the oil heats, season the chicken with salt and pepper. Add the chicken to the pan and brown on all sides. As the chicken pieces finish browning, remove them to a plate and set aside.

2. Turn the heat down to medium and add the onion. Cook, stirring occasionally, until the onion begins to wilt, about 5 minutes. Add the garlic and cook for 2 more minutes.

3. Return the chicken to the skillet. Add the wine, let it boil rapidly for a minute and stir with a wooden spoon to remove any bits that may be stuck to the pan.

4. Add the chicken broth, turn down the heat so that the mixture simmers slowly and place a lid, slightly ajar, over the skillet. Cook until the chicken is completely tender, about 20 minutes.

5. Meanwhile, bring a small pot of salted water to a boil. Add the asparagus and cook until it is crisp-tender, about 2 to 3 minutes. Drain.

6. Add the asparagus and peas to the chicken. Cook for 3 to 4 minutes to heat through.

7. To serve, heat the cooked potatoes and divide them among 4 bowls. Add chicken, asparagus and peas to each bowl and spoon some of the sauce over the top.

Serving Size: 1 bowl

Nutritional Information

Number of Servings: 4

Per Serving

  • Calories 420
  • Carbohydrate 35 g
  • Fat 14 g
  • Fiber 7 g
  • Protein 37 g
  • Saturated Fat 3 g
  • Sodium 466 mg

Basic Microwave Sweet Potato


Prep: 5 min  Cook: 5 min


  • 4 sweet potatoes
  • paper towel

Wash sweet potatoes. Puncture a few times with a fork. Place on paper towel on microwave-safe dish. Cook on high for 4-5 minutes for the first potato, plus 2-3 minutes for each additional potato. Turn over potatoes halfway through cooking.

Per serving: calories 190, fat 0.5g, 3% calories from fat, cholesterol 0mg, protein 3.0g, carbohydrates 44.0g, fiber 4.9g, sugar 10.3g, sodium 24mg, diet points 3.4.

Dietary Exchanges: Milk: 0.0, Vegetable: 0.0, Fruit: 0.0, Bread: 2.4, Lean meat: 0.0, Fat: 0.0, Sugar: 0.0, Very lean meat protein: 0.0

  view detailed nutritional information

Buffalo Burgers with Pickled Onions & Smoky Red Pepper Sauce

From and

Calories 356; Total Fat 15g; Carbohydrates 29g

Buffalo (or bison) meat is becoming increasingly popular as a healthful alternative to beef. Its flavor is quite similar to that old standby—and not gamy, as some people fear—but it tends to be much leaner, so take care not to overcook it. Look for it fresh or frozen in the meat section of your grocery store or at your butcher or local farmers' market. Fire-roasted red pepper sauce adds vibrant color, smoky flavor, and loads of vitamin C. For a quick meal, serve with store-bought baked potato chips and have some light ice cream for dessert. If you have more time, try the whole Buffalo Grill menu, with potato salad and cherry cobbler.

Go to the healthy recipe on

Nutritional Information

Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:

  • 356 Calories (18%)
  • 15g Total fat (23%)
  • 6g Saturated Fat (29%)
  • 73mg Cholesterol (24%)
  • 638mg Sodium (27%)
  • 29g Carbohydrate (10%)
  • 2g Fiber (9%)
  • 25g Protein (50%)

See the full nutritional analysis from

Coconut Meringue Cookies

Submitted by: SKYSHOOTER44

Recipe from

These are light, fluffy, and only about 50 calories each!


    1-1/2 cups sweetened shredded coconut
    2 egg whites
    1/4 tsp vanilla extract
    Dash of salt
    2/3 cup granulated sugar


Beat egg whites and dash of salt until soft peaks form. Gradually add in sugar while beating until peaks are stiff and glossy.
Fold in coconut.
Drop by rounded teaspoon onto greased baking sheet.
Bake at 325*F 18-20 minutes until set and very slightly browned.
Center will still be soft.

Number of Servings: 20

Nutritional Information

  • Servings Per Recipe: 20
  • Amount Per Serving
  • Calories: 50.6
  • Total Fat: 1.8 g
  • Cholesterol: 0.0 mg
  • Sodium: 14.4 mg
  • Total Carbs: 8.4 g
  • Dietary Fiber: 0.2 g
  • Protein: 0.5 g

View full nutritional breakdown of Coconut Meringue Cookies calories by ingredient

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