For parents with children who need to avoid certain foods, it can be a challenge to provide meals that are nutritious, avoid unwanted ingredients, and are tasty at the same time! The more food restrictions your child has, the harder it may become to find appropriate foods. 

Although it requires time and thought, finding healthy, suitable meals for your child is well-worth the effort, as any parent knows. The following recipes will make a quick, delicious dinner and are appropriate for those avoiding lactose, fructose and GERD- causing foods. And the lean protein from the chicken together with loads of vitamins, minerals and fiber from the sweet potatoes make this dinner a nutritional winner!

Breaded Baked Chicken with Sweet Potato Fries

(Serves 4)

Breaded Baked Chicken


     - Cooking spray

     - 4 skinless, boneless chicken breasts

     - 2 tablespoons Dijon mustard

     - 3/4 cup brown rice bread crumbs or gluten-free bread crumbs

     - 1 1/2 tablespoons olive oil

     - ½ teaspoon dried oregano, optional



1. Preheat oven to 180˚ C (350˚ F)

2. Spray baking sheet lightly with cooking spray

3. Place chicken breasts on baking sheet

4. Spread about ½ tablespoon mustard onto one side of each chicken breast

5. In a small bowl, mix olive oil with bread crumbs and seasoning, if using

6. Top each chicken breast with bread crumb mixture

7. Bake for 30-35 minutes, or until internal temperature of chicken is 75˚ C (165˚ F)


Sweet Potato Fries


     - 2 large sweet potatoes

     - 1 large Russet potato

     - Salt and pepper, to taste



1. Preheat oven to 180˚ C (350˚ F).

2. Wash and scrub potatoes. (Leave skin on for more nutrients & fiber!)

3. Cut potatoes into long fry-shaped pieces

4. Place potatoes on cookie sheet

5. Drizzle with oil, salt and pepper. Stir potatoes around on the baking sheet, and then arrange into a single layer

6. Bake for 20 minutes. Flip fries over with spatula

7. Bake for 15-20 more minutes, or until golden brown



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