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Recipes -- Main Dishes

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)

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 Chicken and Rice Chili

by Melissa Taylor

Pre-cook 1 cup (prior to cooking) rice per package's instructions.

In a bean pot, put in . . .
2 tablespoons oil
1 cup diced onion

Heat on medium low for two minutes, stirring constantly.

2 teaspoons cumin
1 teaspoon salt
1 jar (48 oz.) pre-cooked refried beans, drained
1 cup salsa (The international foods section of your local grocery store may have some that contain few ingredients--or use the homemade one on the FAST website)
28 oz. can diced tomatoes
Pre-cooked rice
12.5 oz. canned chicken, drained
1 cup water
1/2 teaspoon cayenne pepper
1/2 teaspoon white pepper

Stir well.
Cover and cook for 25 minutes over medium heat.

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


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.

Melissa's FAST and Easy "Canned" Vegetable Soup

by Melissa Taylor, 2012

Just like my old pea soup recipe (below), this one is made to replicate the taste of canned. People who don't have food allergies probably think we're unusual for craving old tastes, since they tend to tell us "You eat so healthily!" But, sometimes (we have to admit) we miss those old mass-produced flavors. I'm not health-conscious. I wish I could eat junk! Because this soup is replicating an old taste and also because there's salt already in the canned goods, it contains a lot of salt. If you actually are health-conscious, you may want to take measures to reduce the sodium, such as getting sodium-reduced canned goods, omitting the added salt, and/or pre-rinsing the veggies.

You'll need standard-sized (in the 14-15 ounce range) canned goods of the following*:
Carrots, sliced
Corn, whole
Green beans, cut
Lima beans (or other type of bean)
Peas (sweet, smaller-sized)
* Note: Maybe you can't have one of the veggies above. No problem! Just substitute your favorite canned veggie or bean.

Additionally, you'll need:
4+ quart bean pot, pressure cooker, or other large container
28 ounces diced tomatoes (canned)
1/2 cup canned spinach (Don't like spinach? You won't have super-human strength, but leave it out!)
4 cups tomato juice (If you can have tomatoes, you may be able to have it! It contains very few ingredients--check around with different brands. Just be sure you don't grab the wrong juice, since vegetable juices are typically packaged similarly. Unfortunately, if you can't have tomatoes, this soup won't work for you.)
4 cups water
2 teaspoons salt
1 tablespoon dried minced onion
1/2 teaspoon white pepper
1/4 teaspoon celery seed
Dash red pepper

Drain off/discard the water in the canned ingredients, except for the diced tomatoes. Add everything to a four or more quart container that can safely go on a burner. At four quarts, the contents will be to the tip top, so a larger container is better if you have it. The soup shouldn't boil, though--and don't put the cover on!
Place on a burner on low, and let heat slowly for one hour. This low heat is meant to meld the flavors a bit, while keeping the soup from boiling and keeping it from being super-hot so that it's safer to divvy it out into containers. If you want to eat or serve some of the soup right away, when it's done cooking take some out and keep it on the burner at a higher setting.
After an hour, the soup will just barely be heated through. Place preferred serving sizes in microwave- and freezer-safe storage containers, and place them in the freezer. A serving size will depend on your preference, but for me this makes 1 1/2 dozen servings (yes, 18 "cans!"). To eventually eat your "canned" vegetable soup, remove it from the freezer container, and place it on the stovetop or in the microwave.

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--over minimal heat--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.

Pistachio-Nut Butter

by Melissa Taylor

As with all nuts, it's important to talk to your allergist before eating pistachios. You can use these instructions to make nut butter for basically any nut, but be sure you're not allergic to it first.

Begin by removing the shells from pistachio nuts. The amount you shell doesn't really matter. You can make a little or a lot. The skins don't need to be removed, but it's nice if they fall off, since they're so dry.
Place the nuts in a blender, using the higher settings (like "grind"). Once the nuts are in small pieces, use the blend setting. Pistachio nuts are rather dry, and don't really make a nice "butter" without help. Add an oil you're not allergic to, a capful at a time, to develop a smoother consistency, using the blender on a lower setting.
Pistachio-nut butter tastes surprisingly like peanut butter . . . at least for those of us who have forgotten what peanut butter tastes like. But you do have to get used to the green color!
Store in a refrigerator-safe container.

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.

Pulled Pork Soup

by Melissa Taylor

1 28 oz. can pre-cooked pork
1 9 oz. bag (or 3 1/2 packed cups) lettuce, any variety, shredded. Can contain other ingredients like carrots, cabbage, etc.
3 1/2 cups chicken broth
1 jar (48 oz.) canned beans, such as Northern, pinto, etc.; including liquid
1 cup petite diced tomatoes; including liquid
1 teaspoon dried mustard
1 teaspoon onion powder
3 cups water
1/2 teaspoon salt, or more to taste

Drain excess liquid from meat. Place it in a soup pot and mash down the meat into smaller pieces.
Add all other ingredients. Bring to a boil, stirring occasionally, over medium heat. Once boiling, reduce heat slightly and continue to cook, uncovered, for 20 minutes, stirring occasionally.


(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.

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 substitute 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.

Tomato Soup

by Melissa Taylor
This is the easiest recipe I've ever come up with--at least, to make! What may be challenging is finding chicken broth and tomato juice that don't have your allergens in them. I only know of one brand of chicken broth, for example, that is just chicken. But tomato juice can be surprisingly absent of mystery flavorings/ingredients!
Our family really likes tomato soup, so we have had all sorts of different recipes. None were quite right. One day while making soup, I had some leftover chicken broth, and wondered what to do with it. Why not combine it with some tomato juice? The results tasted shockingly far more complex than this simple idea! Though this soup is not as thick as canned tomato soup, it's reminiscent of it, and yummy enough to add crumbled-up allergen-free chips or crackers to for some "crunch."

1 part chicken broth
1 part tomato juice (beverage juice)

Combine equals parts chicken broth and tomato juice. This doesn't need to be heated until served, and that's as easy as popping it into the microwave if you want something even more convenient.

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.
These recipes can be used for personal use only. If you want to print recipes out for a friend or for personal use, please leave the creator's name on the recipe and write that it is from "Food Allergy Survivors Together" along with the site address. Unfortunately, FAST members have stopped sharing recipes because of the huge amount of copyright infringement stemming from people taking their recipes off this section of the site and reprinting them as their own. Please remember to respect the fact that people put much time and effort into creating allergen-free recipes, and deserve the credit for what they have done. (FAST doesn't claim ownership of recipes submitted. The people who create them own their own recipes. That's why we're working so hard to support the efforts of the cooks who are kind enough to share their creations with all of us. Thanks so much for supporting these efforts.)
This website is for personal support information only. Nothing should be construed as medical advice.