You Are What You Eat: How the Gluten Free Diet Made Me a Chicken
by Kathleen Reale
When I was diagnosed with celiac disease I became a chicken. I was scared. All I ate was tossed salads with plain grilled chicken on top. As the old adage goes, I really did become what I ate.
Celiac disease is an autoimmune disease that calls for a lifelong adherence to a gluten free diet. Gluten is a protein found in wheat, barley and rye, which can be found in anything from soy sauce, salad dressings, marinades and dressings. It takes time, effort and communication to navigate supermarket shelves and restaurant menu offerings to avoid gluten.
Not knowing a lot about a gluten free diet (except that it made me really sick when I ate it) I decided to stick to the old standby of chicken and salad, like many newly diagnosed celiac disease sufferers.
Five years have passed and I have now flown the coop. I’m rulin’ the roost and eating more than the gluten free standby of plain ole’ grilled chicken breast.
Don’t get me wrong – chicken is still one of my staple foods. Being high in protein, low in calories and so very versatile – this bird is here to stay. Being on a gluten free diet for a number of years, I have since discovered chicken “beyond the boneless breast” and have ventured out on the types of chicken cuts and recipes for fixing chicken. In other words, I got something to crow about.
For those newly diagnosed celiacs, here is a quick study on types of chicken cuts and how they are best prepared, in no particular pecking order:
Whole Chickens: Usually 3-8 pounds and they come with or without the necks and giblets. Great to prepare when you have a large crowd, or want to have a leftovers to munch on all week long; best seasoned with fresh herbs and spices.
Cornish Game Hens: These tender, young hens are crispy and moist and serve up a more delicate flavor. They are as versatile as a whole chicken – but a tad more fancier. They can be stuffed (gluten free stuffing, please!), glazed or served with a side of relish or chutney. Perfect for date night!
Boneless Chicken Breast: Ahhh - The old standby and so versatile! You can broil, bake, poach or grill ‘em. I recently started to stuff them with ricotta and herbs, and bake them for a chic flair. If you trim off excess fat on the edges of the breasts, and you can bet on getting only 1-2 grams of fat per serving.
Tenders: In a rush? Do not fear – the tenders are here! These strips of boneless, skinless breasts cook (and defrost) in a jiff. They are typically the most fat-free version of all cuts and can be made into quick kid-friendly allergen and gluten free chicken fingers, as well as adult friendly stir-fry dishes.
Thigh: These babies are good for small appetizers and quick eats. Typically darker meat, they are also fall-off-the-bone tender and tasty.
Wings: These whole wings consist of all white meat and are great for snacking and appetizers due to their petite finger food sizes. Hello Buffalo Wings!
Back to Search