Ingredients:
Grilled Chicken Fingers:
2 lbs. chicken breast tenders or chicken breast cut into 2-inch strips
1/2 cup reduced-sodium chicken broth
1/2 cup light coconut milk
1 Tbsp brown sugar
1 Tbsp fish sauce or soy sauce
Grilling skewers

Peanut Dipping Sauce:
1/2 cup light coconut milk
1/3 cup peanut butter
1 Tbsp grated ginger
1 Tbsp soy sauce
1 Tbsp fish sauce or additional soy sauce
1 Tbsp chopped cilantro
2 tsp sesame oil

Grilled Chicken Fingers:
To marinate the chicken, in a large resealable bag, add chicken, broth, coconut milk, brown sugar and fish sauce. Seal bag and toss to coat. Allow chicken to marinate, refrigerated, at least 2 hours or overnight.

Remove chicken from marinade; discard marinade. Thread chicken on skewers. Grill skewers over medium-high heat (450°) on a lightly oiled grate for 8-10 minutes, turning once. Serve with Peanut Dipping Sauce.

Peanut Dipping Sauce:
In a bowl, whisk the sauce ingredients until smooth. Serve immediately or refrigerate.

Yield: 6 servings with 2 tablespoons dipping sauce

Chef’s Notes: Fish sauce is a staple in Thai and Vietnamese cuisine, where it is known as nam pla and nuoc mam, respectively. The pungent soy-like sauce has a rich seafood taste. Look for it in the oriental aisle of your grocer.

Coconut milk is a derivative of coconut meat and has the consistency of cream. It is not the liquid from the middle of a coconut nor does it contain any dairy. This staple of Southeast Asian cuisine is available in regular and reduced-fat; we’ve opted for the reduced-fat version.

Nutritional Analysis:
Calories: 290
Fat: 12 g
Sodium: 630 mg
Fiber: less than 1 g
Sugar: 8 g
Carbohydrate: 10 g
Protein: 34 g

[Source: The Gerd Life (thegerdlife.com)]

If you are interested to cure your heartburn naturally without taking any medication, you will like to check this out:

Garnish:
Additional reduced-fat sour cream
Shredded reduced-fat Mexican-blend cheese

Preparation:
- In a blender or food processor, place 1/2 cup white beans and 1/4 cup chicken broth. Cover and process until smooth.
- In a large soup kettle, add bean puree, remaining chicken broth, turkey, corn, black beans, chiles, cumin, oregano, garlic powder, and salt.
- Bring to a boil. Reduce heat and simmer, uncovered, for 20 to 25 minutes.
- Remove from heat.
- Stir about 1/4 cup of the cooked chili mixture into the sour cream.
- Stir tempered sour cream and cilantro into the chili mixture until combined.
- If chili is too thick, thin with fat-free milk. Serve in bowls topped with sour cream and cheese.
Yield: 6 servings, 1 1/2 cups each

Chef’s Notes: Typically off-limits to those who experience reflux; this GERD-friendly chili makes use of leftover Thanksgiving turkey. The pureed white beans serve as a natural thickener adding body and healthy fiber to this quick-to-fix, low-fat chili.

Nutritional Analysis:
Calories: 310
Fat: 3 g
Saturated Fat: 1.5 g
Sodium: 660 mg

Fiber: 8 g Carbohydrate: 37 g
Protein: 39 g

[Source: The Gerd Life (thegerdlife.com)]

For applesauce
* 3 lb mixed McIntosh and Gala apples
* 1/4 cup water
* 3 tablespoons sugar
* 1 tablespoon cider vinegar
* 1 Turkish or 1/2 California bay leaf
* 1/4 teaspoon ground allspice

Preparation Marinate pork chops:
Stir together milk and 2 teaspoons salt in a shallow 3-quart dish, then add pork chops. Marinate, covered and chilled, turning over once, at least 1 hour.

Make applesauce while chops marinate:
Peel, core, and coarsely chop apples, then stir together with remaining applesauce ingredients in a 3-quart heavy saucepan.
Bring to a simmer, stirring occasionally, then reduce heat to moderately low and cook, covered, stirring occasionally, until apples are falling apart, 15 to 20 minutes.
Discard bay leaf and mash apples with a fork.
Keep applesauce warm, covered.

Fry pork chops:
Preheat oven to 200°F.
Stir together bread crumbs, garlic, rosemary, thyme, and remaining teaspoon salt in a shallow bowl.
Lift pork chops from milk 1 at a time, letting excess drip off, and dredge in bread crumbs, lightly patting crumbs to help adhere, then transfer to a tray, arranging in 1 layer.
Heat 2 tablespoons oil and 2 tablespoons butter in a 12-inch heavy skillet over moderately high heat until foam subsides, then sauté pork chops in 2 or 3 batches, without crowding, turning over once, until golden brown and just cooked through, 5 to 6 minutes per batch.
Transfer as cooked to a platter and keep warm in oven. (Add more oil and butter to skillet as needed.)
Serve pork chops with applesauce.

Cooks’ notes:
•Pork chops can be marinated in milk up to 4 hours.
•Applesauce can be made 1 day ahead and chilled, covered. Reheat before serving.

Ingredients:
16 ounces     boneless skinless chicken breast (cut into 1 inch cubes)
2 tsp     low-sodium soy sauce
2 tsp     sake or sweet white wine
1 tsp     sesame oil
2 tsp     rice vinegar
2 tsp     honey
1 tsp     cornstarch
2 cups     water
1 cup     jasmine rice
1 tbsp     sesame oil
1 inch ginger root (peeled and minced)
2 Tbsp     rice vinegar
2 Tbsp     low-sodium soy sauce
3/4 cup     water
1/4 cup     dry roasted peanuts (chopped coarsely)

Preparation:

1) Place the 2 teaspoons low-sodium soy sauce, sake, 1 teaspoon sesame oil, rice vinegar, honey and cornstarch in a bowl and stir until well blended. Add the chicken breast cubes and toss until coated. Place the bowl in the refrigerator.

2) While the chicken is marinating place the water in a medium sauce pan over high heat. When the water boils, stir in the jasmine rice.

3) Reduce heat to medium-low and simmer, partially covered, for about 25 – 30 minutes.

4) Do not boil away all of the liquid and do not stir the rice.

5) When a very small amount of liquid remains, remove the pan from the burner and let it stand, covered, for 5 minutes before serving.

6) Add the sesame oil and heat for a few moments. Reduce the heat to medium and add the ginger. Cook for about one minute.

7) Add the chicken and cook for about one minute until browned on the outside.

8.) Add the rice vinegar and soy sauce. Cook the chicken tossing frequently. When the chicken is nearly done add the water and stir until well blended. When the chicken is cooked through serve over the rice and top with the peanuts.

Servings = 4 | Serving size =4 ounces chicken with vegetables and rice

Nutritional Analysis (calculated without butter):

Calories: 406
Fat: 11 g
Saturated Fat: 2 g
Cholesterol: 65 mg
Sodium: 428 mg
Carbohydrates: 43 g
Fiber: 2 g
Sugar: 4 g
Protein: 32 g

FREE 50 Acid Reflux Diet Recipes

Want to get FREE heartburn-friendly recipes? Find Out Now.

Blueberry Muffins

Ingredients
2 Tbsp light spread (like Promise Buttery Spread Light or Smart Balance Light)
1/2 cup sugar
1 large egg
2 Tbsp non-fat yogurt
1/2 tsp pure vanilla extract
1 cup all purpose white flour
1/2 cup whole wheat flour
2 Tbsp wheat germ
1/4 tsp salt
1 tsp baking powder
1/4 tsp baking soda
1/2 cup non-fat buttermilk
1/2 cup blueberries

Cooking Time = 30 Minutes

Instructions:
- Preheat oven to 375°F.
- Separate the egg into an egg white and egg yolk. Set the egg yolk aside and whisk the egg white until frothy.
- Cream together the reduced-fat spread and egg yolk until smooth. Add the sugar, yogurt and vanilla extract.
- Whisk until smooth.
- Place the all-purpose flour, whole wheat flour, wheat germ, salt, baking powder and baking soda in a sifter and sift into the mixing bowl.
- Gently fold the creamed mixture together with the flour mixture. As this is blended slowly add the buttermilk folding until smooth. As soon as the mixture is well blended, stop.
- Froth the egg whites until white and foamy and fold them into the batter. Gently fold the blueberries into the batter. Do not over mix.
- Line a muffin tin with muffin papers and fill each muffin paper with an equal amount of batter. Bake for 12 – 15 minutes.

This recipe can be multiplied by 2,3,4.

Muffins will keep for 24 – 36 hours in a plastic bag. These freeze fairly well if sealed tightly in a plastic bag.

Nutrient per serving:
Serving size = one muffin
Servings = 6

Calories 181
Calories from Fat 42
Total Fat 5g
Cholesterol 36mg
Sodium 296mg
Total Carbohydrates 29g
Protein 6g
Potassium 152 mg
Magnesium 29 mg

FREE 50 Acid Reflux Diet Recipes

Grilled Basil and Garlic Salmon

Ingredients:
1 tbsp red-wine vinegar
1 tbsp finely chopped fresh basil leaves, divided
1/2 tbsp olive oil
1  minced garlic clove (optional*)
1, 6 oz salmon fillet, 3/4″ thick
1/2 minced green onion (optional*)
1/4 cup long-grain white rice, cooked without salt or fat

* This ingredient is optional since it may be a GERD trigger.

Instructions:
Mix red-wine vinegar, 1/2 tbsp chopped fresh basil, olive oil, and minced garlic (optional).
Place salmon fillet in a shallow dish and pour basil mixture over it.
Cover and marinate 15 minutes.
Grill or broil 10 to 12 minutes or until fish flakes easily with a fork.
Turn once during cooking time and spoon remaining marinade over fillet.
Top cooked salmon with remaining 1/2 tbsp fresh basil and minced green onion (optional) and serve with hot cooked rice.
Makes 1 serving.

Nutrient content per serving:
Total calories: 438
Protein: 38g
Carbohydrates: 40g
Fat: 13g
Calories from fat: 27%     Cholesterol: 88mg
Sodium: 317mg
Fiber: 1g
Saturated fat: 2g

FREE 50 Acid Reflux Diet Recipes

Broiled Lamb Chops with Mushrooms

Ingredients:
* 1 tsp vegetable oil
* 1/2 tsp ground ginger
* Pinch salt
* Pinch garlic powder (optional)
* Nonstick vegetable cooking spray
* 1 cup whole mushrooms with stems removed
* 1 (4 oz) lamb chop, 1″ thick with visible fat trimmed
* 1/3 cup long-grain brown rice, cooked without salt or fat

Instructions:
- In a small bowl combine vegetable oil, ginger, salt, and garlic powder.
- Place lamb chop on a broiling pan rack that has been sprayed with nonstick vegetable cooking spray.
- Brush one side with part of oil mixture.
- Broil 5 minutes, turn chop, and arrange mushroom caps around it.
- Brush meat and mushrooms with remaining oil mixture, and broil 5 more minutes or to desired well-done state.
- Serve lamb chop immediately with hot cooked rice.
- Makes 1 serving.

Nutrient content per serving:
Total calories: 538
Protein: 29g
Carbohydrates: 57g
Fat: 21g
Calories from fat: 35%
Cholesterol: 74mg
Sodium: 369mg
Fiber: 5g
Saturated fat: 8g

FREE 50 Acid Reflux Diet Recipes

Chef's Salad

Ingredients:
* 1/2 cup cucumber, halved lengthwise and thinly sliced
* 1/4 cup green petite peas, thawed
* 4 tbsp of canned sweet white whole kernel corn
* 3 cups loose leaf lettuce
* 1/2 cup shredded carrots
* 2 oz turkey ham deli slices
* 3 oz turkey white meat deli slices
* 1/4 cup pickled, sliced beets
* 1/8 of an avocado, sliced (optional)
* 1/2 of a hard-boiled egg, shell removed
* 1/3 cup croutons
* 1 tbsp chopped fresh parsley
* 2 tbsp reduced- fat ranch salad dressing

* This ingredient is optional since it may be a GERD trigger.

Instructions:
In a bowl, combine sliced cucumber, green petite peas, corn and loose leaf lettuce.
Toss well and place on a dinner plate.
Place shredded carrots in the center.
Cut the turkey ham slices and white turkey slices into thin strips.
Lay them out next to the carrots and add the pickled sliced beets, sliced avocado (optional), egg slice, croutons and parsley.
Top with reduced-fat ranch salad dressing or serve salad dressing on the side.
Makes 1 serving.

Nutrient content per serving:
Total calories: 511
Protein: 41g
Carbohydrates: 60g
Fat: 16g
Calories from fat: 29%
Cholesterol: 203mg
Sodium: 1776mg
Fiber: 8g
Saturated fat: 3g

FREE 50 Acid Reflux Diet Recipes

2/3 cup fresh, chopped mushrooms
2 Tbsp chopped sun-dried tomato (if tolerated)
1 tsp dried oregano
1/2 tsp kosher salt
3 Tbsp seasoned bread crumbs
3 Tbsp grated Parmesan cheese
6 boneless, skinless chicken breasts, pounded to 3/4 inch thickness (about 6 oz each)
6 large fresh basil leaves
4 oz fresh mozzarella cheese, cut into strips
Olive oil for brushing

Combine the mushrooms, sun-dried tomato (if tolerated), oregano and salt. In a separate bowl, combine the bread crumbs and grated cheese.

To assemble chicken, place basil leaf in center of chicken breast, sprinkle 1 rounded tablespoon mushroom mixture over basil, and arrange mozzarella cheese strips across center of chicken breast. Roll up chicken breast and place seam side down in a shallow, greased baking dish. Repeat with remaining chicken.

Brush rolled chicken with oil and sprinkle lightly with bread crumb mixture. Bake, uncovered, at 400° for 30–35 minutes or until the chicken juices run clear and a meat thermometer inserted into the chicken reads 170°.

Yield: 6 servings

Nutritional Analysis:
Calories: 290
Fat: 12 g
Saturated Fat: 4.5 g
Cholesterol: 110 mg
Sodium: 470 mg
Carbohydrates: 5 g
Fiber: less than 1 g
Sugar: 1 g
Protein: 40 g

[Source: The Gerd Life (thegerdlife.com)]

FREE 50 Acid Reflux Diet Recipes

Prep Time: 15 minutes
Cook Time: 40 minutes

Ingredients:
* 8 oz elbow macaroni, uncooked
* 1 can (6 oz) water-packed tuna, drained
* 1 cup sliced celery
* 1 can (10 3/4 oz) reduced-fat cream of celery soup, undiluted
* 1/2 cup skim or 1% milk
* 1 cup shredded, reduced-fat sharp cheddar cheese
* 1/2 cup low-fat mayonnaise

Preparation:
* Cook macaroni according to package directions. Drain. Rinse with cold water and drain again.
* In a mixing bowl, combine cooked macaroni, tuna, and celery. Mix well, and then set aside.
* In a small saucepan over medium heat, combine soup and milk and heat until smooth.

* Add cheese and continue to heat until the cheese is melted.
* Remove soup from heat.
* Add mayonnaise to soup and stir until well blended.
* Pour soup over macaroni mixture. Mix well.
* Spray a 1 1/2 quart casserole dish with non-stick spray.
* Pour macaroni and soup mixture into casserole dish.
* Bake at 350 degrees, uncovered, for 30 minutes.

Serves 6

FREE 50 Acid Reflux Diet Recipes