4 breasts 1T. grainy mustard like Plochman's 1 large onion vertically sliced garlic minced 1 can stock 1T. cornstarch 2T worchestershire sauce (sometimes they have HFCS. Of course it didn't when invented so this makes me mad.) 1 loaf ciabatta cheese optional (I put real cheese on DH's half)
In a stock pot with cooking spray saute onions until lightly browned. Add chicken coated with mustard and salt and pepper and garlic, then pour in the stock. Cover and simmer until chicken is done. Remove chicken and heat oven. Reduce sauce with cover off for 5 minutes. Mix cornstarch and worchestershire sauce and add to pot. Stir until thickened. Can add more cornstarch and sauce as needed to make very thick. Slice breasts and cut bread in half. Place chicken and onion sauce on bread and heat in oven. Serve with roast potatoes.
4 large potatoes quartered lengthwise 1T olive oil generous kosher salt generous pepper chopped fresh or dried rosemary
Spray baking sheet with spray and toss potatoes with remaining ingredients. Roast at 450 for 1/2 hour, turn over and roast about 1/2 hour more or until crispy.
-------------------- IBS-A for 20 years with terrible bloating and gas. On the diet since April 2004. Remember this from Heather's information pages:
"You absolutely must eat insoluble fiber foods, and as much as safely possible, but within the IBS dietary guidelines. Treat insoluble fiber foods with suitable caution, and you'll be able to enjoy a wide variety of them, in very healthy quantities, without problem." Please eat IF foods!
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chicken ciabatta sandwiches and rosemary roasted potatoes
