Oral Allergy Syndrome Friendly Chicken and Cauliflower Rice Casserole

Total time1 hr 5 min

Prep time20 min

Cook time45 min

Oral Allergy Syndrome Friendly Chicken and Cauliflower Rice Casserole

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Ingredients

4 servings

For the casserole

1.5 lb boneless, skinless chicken thighs
1 tsp salt, divided
2 tbsp coconut oil, divided
Spectrum Culinary Organic Refined Coconut Oil 14 Fl. Oz.Spectrum Culinary Organic Unrefined Virgin Coconut Oil Carrington Farms Cooking Oil Organic Coconut Oil Unflavored - 16 Fl. Oz.Nutiva Organic Virgin Coconut Oil, 14 fl oz Carrington Farms Organic Unrefined Coconut Oil
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1 medium yellow onion, finely diced
Ingredient note
Cooking often breaks down the heat-sensitive proteins that trigger oral allergy syndrome, so the cooked yellow onion in this recipe is likely tolerated by many with OAS. If unsure, consult your doctor. To always avoid yellow onion, tap it and change its rating to Red.
4 cloves garlic, minced
Ingredient note
Cooking often breaks down the heat-sensitive proteins that trigger oral allergy syndrome, so the cooked garlic in this recipe is likely tolerated by many with OAS. If unsure, consult your doctor. To always avoid garlic, tap it and change its rating to Red.
2 medium carrots, peeled and diced
Ingredient note
Cooking often breaks down the heat-sensitive proteins that trigger oral allergy syndrome, so the cooked carrot in this recipe is likely tolerated by many with OAS. If unsure, consult your doctor. To always avoid carrot, tap it and change its rating to Red.
1 medium zucchini, diced
1 tsp dried thyme
1 tsp dried oregano
½ tsp ground turmeric
¼ tsp ground ginger

For the sauce

1 can (13.5 oz) full-fat coconut milk
1 cup bone broth
1 tbsp arrowroot starch
1 tbsp coconut aminos

For the cauliflower rice

1 large head cauliflower (about 2 lb), cut into florets
Ingredient note
Cooking often breaks down the heat-sensitive proteins that trigger oral allergy syndrome, so the cooked cauliflower in this recipe is likely tolerated by many with OAS. If unsure, consult your doctor. To always avoid cauliflower, tap it and change its rating to Red.
½ tsp salt

For serving

2 tbsp fresh parsley, chopped (optional)
Omit this
This ingredient likely doesn’t work for the diet.

Instructions

1
Preheat the oven to 375°F (190°C). Pat the chicken thighs dry and season on both sides with 1/2 tsp of the salt.
2
Working in batches, pulse the cauliflower florets in a food processor (or grate on the large holes of a box grater) until broken down into rice-sized pieces. Spread the cauliflower rice on a clean kitchen towel, gather the edges, and squeeze firmly over the sink to remove as much moisture as possible. Transfer to a large bowl and toss with the remaining 1/2 tsp salt.

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