Recipes -- Main Dishes

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Chicken Nuggets

A great breading for chicken nuggets is crunched up Rice Krispies (or alternative) -- toss in melted butter before adding batter. Add your favorite spices that no one is allergic to in order to add flavor.

Easy Bean Tacos

by Diane Hehmen
Per each Taco:

1 soft flour or soft FRESH corn taco shell
little oil (optional for lightly frying shell: I use canola, but peanut or corn or others would be fine)
2 Tbs regular or soy cream cheese (I use Tofutti brand "Better than Cream Cheese" - absolutely NO dairy in there)
2 Tbs beans (I generally use pinto beans, but great northern or black beans work fine too)

Directions:
Heat the taco shell, either by microwaving for a few seconds until slightly warm and softened, or by lightly frying in a small amount of oil (works best for the heavier "soft" corn taco shells). When warm, add cream cheese and beans. Fold shell in half. Warm thorougly. Eat!

Optional: Add any one or more: Onions, lettuce, tomatoes, mushrooms, rice, tofu chunks, avocado, corn, cheese, meat, salsa, taco sauce, grated carrots, even fruit. VERY VERSATILE!!

Easy Fish

by Jennifer Lillehei
I am allergic to all meats, poultry and shellfish and wanted something I could serve to guests who are not vegetarians. It is a great substitute for the butter sauces that traditionally cover fish. It works well on poultry also. This was my mom's idea and works wonderfully!!
Skinless, boneless fish fillets (any fish will do, but I like sole, tilapia, orange roughy, flounder, swordfish (this and sole are the least "fishy") and salmon)
Salsa (use a homemade salsa like Melissa's in the FAST Fruits and Veggies section or we use Muir Glen's organic salsas, they are delicious, but have garlic)
Preheat oven to 325 degrees. Take a glass baking pan and put a layer of salsa on the bottom. Place the fish fillets on top and cover with more salsa. Bake for a half hour. The fish will turn white and break apart nicely when a forkful is taken. The salsa has a wonderful marinading effect and keeps the fish from drying out.
Serve with rice or potatoes. I make a brown/white rice mixture and add a can of diced organic tomatoes, a small can of green chilis and some fresh, canned or frozen sweet corn and mix them in the rice with some cumin for a southwestern theme.

Kathy's Barbequed Wings

(KL)

Submitted by KL

In Buffalo, eating wings is now a tradition, but authentic sauces usually contain butter.

Wings are also often deep fried. This lower fat version cooks the wings in the oven (but they're still plenty fattening!) Hot sauce on the side should please the daring adult palate, but these sweeter tasting wings are kid friendly. This barbecue sauce is also delicious for ribs...

3 to 4 tablespoons canola oil, or other preferred oil
1 onion, large size, minced
2 cloves garlic, minced
2 cups tomato sauce
1 cup honey, or molasses
1/4 cup vinegar, or lemon juice
1 teaspoon salt
5 to 6 pounds chicken wings, fresh or frozen

Preheat oven to 375. Place wings in a single layer on a lined baking sheet. Cook at 375 for 25-35 minutes until juices run clear. Cooking time is longer with frozen wings (follow package direction).

In the meantime, saute onions in oil until soft and translucent, but not brown. Add garlic, saute for 2-3 minutes longer.

Stir in remaining ingredients and bring to a boil. Reduce heat and simmer for 10 minutes. Place cooked chicken on a broiler rack, coat one side with barbecue sauce. Set oven to broil. Broil chicken for 10 minutes. Turn chicken wings, and coat with remaining sauce. Return to oven and broil for additional 10 minutes. Serve with raw celery and carrots, any leftover sauce.

5-6 pounds will yield approximately 60-70 wings. Leftovers can be frozen.

Lasagna (Low fat, egg-free, wheat-free*)

by Brittany Walls

1 10 oz. package rice lasagna noodles (I used DeBoles)
1 pkg. firm tofu (I used Nasoya)
1 pkg. frozen spinach
1 cup shredded part-skim mozzarella cheese
1/4 cup parmesan cheese (I used Kraft Reduced Fat (contains rice flour instead of wheat))
1/4 tsp. black pepper
1 lb. ground turkey (or beef)
1 cup chopped red pepper
3/4 cup chopped yellow onion
1 1/2 cups sliced mushrooms
1 (1 lb. 10 oz.) jar of spaghetti sauce (I used Marinara)

Drain tofu and crumble. Mix spinach, cheeses, and black pepper in with tofu. Sauté meat until browned. Then add remaining vegetables and saute for 5 min. In 9x13 pan layer as follows: spaghetti sauce, noodles, 1/2 meat mixture, 1/2 tofu mixture. Then start over with sauce, noodles, remaining meat and tofu mixture. Top off with noodles, more spaghetti sauce and sprinkle top with mozzarella or parmesan cheese. Cover with foil and bake at 350F for one hour or until done.
* Companies here are not listed as an endorsement, but instead as what the submitter used to make this product be free of her husband's allergens. Note that ingredients can and do change -- be sure to check the labels before using.

Maple Apple Pork Loin

by Kathy L.
2 one pound boneless tenderloins
2-4 apples, cored and quartered
Maple syrup (real is best, but the other stuff is okay in a pinch)
Salt & pepper to flavor
Cinnamon or other spices, optional
Preheat broiler. Place pork loins on a small baking sheet, lined with foil for easier cleanup. Add apple slices to the pan. Season with salt, pepper, and any other spices. Drizzle with syrup. Set on the medium rack, broil for 10 minutes. Turn and broil an additional 10 minutes. Check for doneness, broil a few more minutes if necessary. Let stand at room temperature for about 5 minutes. Slice into 3/4 to 1 inch thick slices. Top with cooked apples and fresh maple syrup.

Pea Soup -- Tastes Just Like Canned!

Melissa Taylor, instructions by Melissa and Nancy Taylor

One thing I missed from pre-allergy days was canned pea soup. The pea soup recipes on the backs of dried split pea bags yield very thick and home-made tasting soups. I missed the thin, watery pea soup I used to eat from cans! That may sound gross, but that's the type of pea soup I like. :)

7 cups water
1 cup dried split peas
1/4 cup chopped carrots
1/8 cup chopped celery
1/8 cup chopped/cubed pre-cooked ham
5 slices of bacon, chopped (microwave a bit before using -- reduces fat)
1 teaspoon salt
1 teaspoon sugar
1/8 teaspoon onion powder

Cook all of the ingredients for approximately two hours in a pot on the stove. Once finished, let the soup cool down. Once cooled, blend a small amount at a time in the blender. (DO NOT attempt to do this while the soup is still hot!) You can leave part of the soup unblended if you prefer more texture.
Once finished, reheat on the stove and serve, or put away in containers in the freezer for later reheating.
Serves three.

Pizza (No Garlic, No Mess, No Time, (almost) No Cooking Pizza)


by Wendy Shaw (Note: Wendy has given permission for this recipe to be reproduced in other resources; no need to write and ask for permission.)

Ingredients (no need to measure):
Flour tortillas (any size)
Tomato Paste (Check label. A few brands contain "spices")
Italian herbs (sold in spice section already combined)
Shredded "Pizza Cheese" (Several companies put out a preshredded mix)
Salt & pepper

Place tortillas on a foil lined baking sheet, and spread with tomato paste (yep, just spread it straight from the can like spreading peanut butter!).
Over this, shake a liberal amount of mixed italian herbs (or mix your own herbs), and salt and pepper to taste.
Cover with a layer of shredded pizza cheese (or see variations below).
Bake at 400 degrees, about 5 minutes or until cheese is fully melted and begins to bubble.
Cut in half or into wedges, cool slightly and serve.
Variations: Several companies sell a shredded mix of cheeses called "pizza cheese," which gives an authentic pizza taste. But I actually prefer this with shredded sharp cheddar instead. Grated parmesan may be shaken over the pizza before or after baking. A layer of low-fat ricotta under the shredded cheese is great, but a little messier for youngsters. In addition, any topping that can go on "real" pizza can top these miniature versions. Because they are "single serving sized," each child can top his/her own before baking.

Pork Loin Cutlets

by Kathy L.
1 one pound boneless tenderloin, sliced 3/4" thick
1 cup bread* crumbs (if storebought, read label for allergens)
Salt & pepper to flavor
Additional spices (poultry seasoning, sage, thyme, orange rind, etc.)
Dipping liquid (water, juice, milk, beaten eggs, or marinade)
Place tenderloin slices between two sheets of plastic. Give the kids a mallet and let them have a ball, pounding the slices until they're about double in size.
Toss spices with bread crumbs in a shallow medium bowl. Dip cutlets in the liquid, draining excess, then dip in the crumb mixture. Place in a frying pan sprayed with oil. Cook over medium heat, about a minute or two on each side, until browned – they cook up fast. Serve as a meat dish or a sandwich.

Raimen

(a soup-like dish)

Before we found out about my allergies one of my "staples" was Raimen. It was easy to make when I had to make my own dinner if the family wasn't going to be eating together. And it was fast to boot.

This allergy-free version does not taste quite as good as the original, but it's the closest I've come.

Ingredients:
Thin rice noodles (we use Dynasty brand Maifun Rice Sticks). If you cannot find these in your supermarket, you may be able to find them in either a health-food store or an Oriental market.
Chicken or beef or vegetable broth (I'm not recommending a brand because you should find your favorite one that does not contain any of your allergens).
Any "fixin's" -- like vegetables, diced. I have tried all sorts of things including baby-corn, which was one of my favorites. You can eat it plain as well but it hardly has any calories.

The long way: On the range, put in the broth per insuctions, then add as many noodles as desired. These noodles do not expand much once boiled. Add vegetables and other "fixin's." Serve.

The fast way: I have had no problem putting the broth in the microwave with the noodles, setting it for a few minutes, taking it out, and letting it sit for a very short time for the noodles to get soft.

This recipe is a very versatile one, and is adjustable to serve from one person to an entire family, simply by adjusting the number and types of vegetables; the type and amount of broth; and the amount of noodles.

Scrambled "Eggs" (for those not allergic to soy)

Submitted by Sarah Cooke

I have found that tofu is an excellent substitute to use in many recipes. For example, I use it as an egg sustitute in scrambled eggs:

1 pkg. Extra Firm Tofu
3-4 tbsp. Wheat-free Soya Sauce
1 tps. dried basil
1 crushed clove of garlic Salt and pepper

Crumble up the tofu into small pieces in a bowl. Add other ingredients and mix well. Let sit while the vegetables are cut and lightly cooked.

1 small carrot, chopped finely
1 stalk of celery, chopped finely
1 small tomato
1/4 cup chopped mushrooms

Saute vegetables in 1/2 tbsp. olive oil until soft in a deep frying pan. Add tofu mixture and cook for about five minutes. Serve. Hope you like it.

Tortilla -- Corn-Free, Wheat-Free

by Melissa Taylor

Mix together:
1 cup tapioca flour
1/3 cup buckwheat flour
1/3 cup oat flour
1 teaspoon baking powder (use corn-free if necessary)

Combine and store this mixture in an air-tight container in the freezer. It will make more than you need, therefore you will have extra for next time and it will take less time to make.
Mix 2/3 cup of mix with approximately 1/2 cup water (add more or less to make a pancake-like batter).
Spray cooking spray in a small frying pan. Heat to medium high. Pour enough batter in to cover the bottom of the pan. Cook until it gets slightly dry with holes on the top. Flip until dry. Repeat with remaining batter.
Add fillings, and put on cookie sheet for ten or so minutes.

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