Frigarui – The beginning
Credit: Remus Pereni on flickr / Licensed under Creative Commons Attribution 2.0 Generic

This recipe reminds me of one I was taught during a grade 8 camping trip. We put chicken and vegetables in foil, added ketchup, and cooked it over the campfire.

I was amazed at how good it tasted. 

When I first read this recipe[1] by Cara Lyons in Clean Eating magazine, I was inspired to make it gluten-free and peanut-free.
 
And even though it's winter here in Canada, half the people in my neighbourhood are still using their barbecues. I used my oven.

Use Your Oven or Grill Set at 450 F (232 C)

Grillin' in the winter 01
Credit: Brian Ambrozy on flickr / Licensed under Creative Commons Attribution-NoDerivs 2.0 Generic
Thankfully, this recipe can be made in the oven or on your grill. I just love that there's no fry pan to scrub clean either.
 
Since I recently made a gluten-free butter chicken with WowButter instead of cashew butter and I had leftover maple syrup and evaporated milk after making my gluten-free pumpkin pie, I changed a third of the original ingredients.
 
The results were amazing and the great thing is I could leave out the onions in my daughter's portion (she's not too keen on red onions). So, if you have picky eaters in your family (like I do), you can customize each serving.

My Tweaks

Since I need to keep this dish gluten-free and peanut-free, I made the following changes to the original recipe. Some of these changes are just my own personal preference. 

I swapped out the green beans for bell peppers, doubled the garlic, used unsweetened evaporated milk instead of coconut milk, traded honey for Grade A maple syrup (choice is yours), and made the sauce with WowButter toasted soy spread instead of peanut butter.
 
If you have anyone in your life on a peanut-free diet, WowButter is an exceptional dietary substitute. My daughter also loves the giant WowButter cookie I make for her.
 
I was pleasantly surprised to learn that WowButter, made from non-GMO toasted soy, also provides the following: 
  • 7 grams of soy protein per 32 gram serving (about 2 tbsp.) 
  • 1200 mg of omega-3 essential oils (peanut butter has none) 
  • 4 gram fiber per 32 gram serving 
There are no artificial flavours, preservatives, fillers, or colours in WowButter, It's 100% peanut-free, nut-free, gluten-free, and dairy-free.[2]
 
With a low glycemic index, I've found WowButter to be a highly nutritional food source and an ideal meat alternative.
Assembling Foil Packets
Credit: RoseWrites on InfoBarrel / All rights reserved

Chicken & Veggies in G-F WowButter Sauce

Serves: 3 - 4 | Prep: 15 mins | Total: 50 mins

Ingredients: 
 
1 lb. boneless, skinless chicken breasts (cut into 1-inch pieces) I used 2 chicken breasts
1 - 2 tbsp. olive oil (to grease the foil)
2 small-medium sweet potatoes (peeled and diced into 1/2-inch cubes)
2/3 large red onion (cut into 1/4-inch thick slices)
1 large (or 2 small) red, orange, yellow and/or green bell peppers (diced) 
2 - 3 garlic cloves (minced)
1/3 - 1/2 tsp. red pepper flakes
1 tsp. gluten-free and/or low sodium soy sauce (gluten-free versions aren't low salt)
1 tbsp. freshly minced ginger
1 tbsp. fresh lime juice, about 1/2 a lime (1 med. lime = 2 tbsp. of juice)
1 tbsp. Grade A maple syrup OR honey
2 tbsp. rice vinegar
1/4 cup unsweetened evaporated milk OR coconut milk
1/4 cup WowButter (I only use Creamy)
2 tbsp. fresh cilantro leaves (chopped)
Optional garnish: sprigs of fresh cilantro
 
Directions:
 
In a medium-large bowl, whisk evaporated milk (or coconut milk) together with maple syrup (or honey), rice vinegar, soy sauce, lime juice, ginger, pepper flakes, garlic, and cilantro. Add WowButter last and combine well. Set aside.
 
Wash and cut into specified sizes (otherwise they may not cook through) sweet potatoes, onions, and bell peppers. Place them all in one large bowl.
 
Preheat your oven (or grill) to 450 F (232 C). On most grills, medium-high heat is about 450 F (but check the owner's manual for your model, just in case).
 
Using a cutting board for poultry, carefully cut your chicken breasts into 1-inch pieces. Try to keep them the same size to ensure that they cook through. Put chicken in a small-medium bowl and place knife and cutting board in the sink or dishwasher (to ensure raw juices do not come into contact with other surfaces).
 
4 Foil Packs in OvenCredit: RoseWrites on InfoBarrel / All rights reservedWash your hands thoroughly.
 
On a clean counter, portion out 4 pieces of aluminum foil (about 12 x 16-inches each). It probably doesn't make much difference,[3] but I grease the shiny side with olive oil. Portion out the vegetables first, then add the chicken pieces, and douse each serving with equal amounts of sauce.
 
Bring the opposing edges of foil together to seal and then fold up the sides (so none of that tasty sauce leaks out). 
 
Here's the fun part: 
 
Place all four foil packets on a large, rimmed cookie sheet (or directly on your grill). Bake or grill for 25 - 30 minutes. The chicken should flake easily and the potatoes should be tender.
 
Be careful opening each packet and keep your face and hands protected from the steam that escapes. If the meat isn't ready, reseal and cook longer.
 
Once ready, empty foil packets into bowls and garnish with sprigs of cilantro, if desired. 
Dinner after a day in the snow
Credit: Clemens v. Vogelsang on flickr / Licensed under Creative Commons Attribution 2.0 Generic

Wash and Cut Your Veggies First

Then Cube Your Chicken, It's More Hygienic That Way

Chicken Breasts Cubed
Credit: RoseWrites on InfoBarrel / All rights reserved

Kikkoman Soy Sauce, Gluten-Free

Kikkoman, Soy Sauce, Gluten-Free, 10 fl oz (296 ml) RoseWrites 2014-12-29 4.5 0 5
4.5/5

Kikkoman Soy Sauce, Gluten-Free

Kikkoman, Soy Sauce, Gluten-Free, 10 fl oz (296 ml)
Amazon Price: $9.51 Buy Now
(price as of Dec 29, 2014)
I've tried a few gluten-free soy sauces and I always come back to the Kikkoman brand.

It's certified gluten-free by the Gluten Intolerance Group of North America (GIG). But keep in mind, it's not low-sodium (so omit any salt from your recipes until you taste them first).

Contains just four ingredients: water, soybeans, rice, and salt.


Kikkoman does make a low-sodium version but it isn't gluten-free.

In a pinch, you could also substitute soy sauce for a gluten-free tamari soy sauce. In Canada, I have not yet found a low-sodium, gluten-free soy sauce.

WowButter Toasted Soy Spread (Creamy)

WowButter Tastes Just Like Peanut Butter toasted Soy Spread Creamy RoseWrites 2014-12-29 5.0 0 5
5/5

WowButter Toasted Soy Spread (Creamy)

Tastes Just Like Peanut Butter

WowButter Tastes Just Like Peanut Butter toasted Soy Spread Creamy -- 17.6 oz
Amazon Price: $6.19 $5.49 Buy Now
(price as of Dec 29, 2014)
Another benefit of using this soy spread is that it is thoroughly mixed - there's no oil floating on top and no need to stir it up. Also, it's a simple 1 part to 1 part substitute for peanut butter in any recipe. I've only bought the creamy variety although crunchy is available too.

To Avoid Washing Extra Dishes

I just open up the foil directly on plates

My Sweet Potato, Pepper, Chicken in WowButter Sauce
Credit: RoseWrites on InfoBarrel / All rights reserved