Main Dishes Archives | Kids with Food Allergies

Mujadara: Spiced Rice and Lentils With Crispy Onions and a Milk-Free “Yogurt” Sauce

Kathy Przywara (Recipe Admin) — Wed, 02 Aug 2023 17:15:33 +0000

My family eats a lot of rice and lentils and loves spices! So, when I learned about the Middle Eastern dish mujadara, I had to try it. It quickly became a family favorite for “Meatless Monday,” especially with my son. He even learned to make this for his vegetarian friends at college. This is flavorful and tangy with lemon and warm spices.

This delicious and filling vegan meal is easy to make in a rice cooker or Instant Pot. If you don’t have either, you can make it in a pot on the stove. Make the crispy onions and spiced, milk-free “yogurt” topping while the rice and lentils cook.

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Crockpot Cassoulet

Melanie Carver — Wed, 24 Aug 2022 15:44:18 +0000

Avg. rating 5 from 2 votes.

Recipe Information

# of Servings: 4-6

Recipe Created By: Kathy Przywara

Ingredients

1 lb small white beans such as Great Northern or Navy

1 lb smoked sausage

4-6 boneless chicken thighs

1 sm onion, diced

1 rib celery, diced

1 sm carrot, diced

1 Tbsp oil

1 15-oz can diced tomatoes

1/2 tsp herbs de Provence

4 cups chicken stock or water

Directions

Rinse beans and cover with water. Soak overnight.

Rinse and drain beans and add to crockpot.

Cut sausage into 1 inch pieces and add to crockpot. Layer chicken thighs on top.

Saute onion, carrot and celery in the oil until just beginning to brown. Spread over meat in crockpot.

Sprinkle herbs over everything. Add can of tomatoes. Pour stock or water over. It should cover everything. If it doesn’t, add a little more water.

Cook on high 5 hours or on low for 8 hours. Gently stir occasionally.

Serve with crusty bread or over rice.

Notes

We love this bean stew over rice even though it’s not traditional.

Substitutions

Use whatever kind of smoked sausage your family likes. It can be mild or spicy.

You can use canned beans, but you’ll need to reduce the liquid and cooking time.

This can also be made in the oven in a Dutch oven – 250°F for 3-4 hrs

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Hearty & Healthy Vegetable Lasagna

Melanie Carver — Wed, 24 Aug 2022 15:42:19 +0000

Avg. rating 5 from 10 votes.

Recipe Information

Recipe Created By: Katie D

Ingredients

1 Tbsp olive oil

1 clove chopped garlic

1/2 cup chopped onion

1 Tbsp Italian Seasoning

1 bag spinach

1 cup sliced mushrooms

1 cup sliced zucchini

1 cup broccoli florets

1/2 cup sliced carrots

1/2 cup chopped red bell pepper

1/2 cup chopped yellow pepper

1/2 cup chopped orange pepper

1 15-oz carton part-skim ricotta cheese

1 25-oz jar tomato basil pasta sauce

8 brown rice lasagna noodles, uncooked

1/2 cup shredded mozzarella cheese

1/2 cup shredded parmesan cheese

Directions

Preheat oven to 350°F.

Mix spinach and ricotta cheese together in a large bowl and place aside.

Heat olive oil on medium heat. Add in chopped onion and garlic. Saute for 5 minutes.

Add in remaining vegetables and Italian seasoning. Saute for 10 minutes and remove from heat.

Place 1/4 cup of tomato sauce onto bottom of the pan.

Start Building Your Lasagna:

Lay 4 lasagna noodles on top of sauce.

Place half of the spinach and ricotta cheese mixture on top of noodles.

Add half of the vegetable mixture on top.

Place 1/2 of the remaining tomato sauce on top of the vegetables.

Add half of the shredded mozzarella and parmesan cheese on top.

Repeat steps for a second layer.

Cover the lasagna with foil and bake for 30 minutes covered.

After 30 minutes remove the foil and bake for 15 additional minutes.

Remove from the oven and let stand for 10 minutes before serving. Enjoy!

Notes

Substitutions

You can easily adjust the vegetables to your tastes, adding more or less of those above and adding in additional vegetables as well.

Decrease or increase the cheeses to your likings too!

If you don’t need to eat gluten-free simply use your favorite no-cook lasagna noodles in place of rice lasagna noodles.

Gluten: Gluten is a protein found in specific grains (wheat, spelt, kamut, barley, rye). Other grains are naturally gluten-free but may have cross-contact with gluten-containing grains. Look for certified gluten-free products if you need to avoid gluten. Find out more about wheat and gluten substitutions.

Milk and Soy Substitutions: Alternative dairy-free milk beverages and products will work in most recipes. Find out more about milk substitutions and soy substitutions.

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Sesame Free Pork Fried Rice

Melanie Carver — Wed, 24 Aug 2022 15:41:57 +0000

Avg. rating 4 from 3 votes.

Recipe Information

# of Servings: 4

Recipe Created By: Annmarie Conner

Ingredients

1 lb pork tenderloin

1 Tbsp garlic powder

1 Tbsp olive oil

1 1/2 cups onion (finely chopped)

2 1/2 Tbsp oil (Vegetable or Canola)

2 lg eggs (can be omitted) (optional)

1/4 tsp soy sauce*

1/4 tsp oil (Vegetable or Canola)

1 cup carrots (very finely chopped into small pieces)

1 cup frozen peas

4 cups COLD LEFTOVER cooked rice (grains separated)

1 bunch green onions, chopped

3 cloves garlic (minced)

4 Tbsp soy sauce* (or more if you like it)

Directions

Take pork tenderloin and rub all over with the olive oil. Sprinkle with the garlic powder. Cook in 400°F oven for approximately 35 minutes. Allow to rest for 15-20 minutes. Cut into bite sized pieces. [NOTE: When I make this dish, I make 2 one pound pork tenderloins. One we eat for dinner, the next I use the following night to make this dish!]

Heat 1 Tablespoon of the Vegetable/Canola oil in a wok or fry pan. Add chopped onions and carrots and stir fry until the onions turn a nice brown color and the carrots are soft (about 8-10 minutes). Remove them from the wok.

Allow wok to cool slightly.

Scramble egg with 1/4 tsp soy and 1/4 tsp vegetable/canola oil. Set aside.

Add 1/2 tsp vegetable/canola oil to the wok (swirl to coat). Add egg mixture. Swirl egg until egg sets against wok. When egg is cooked on the one side, flip and cook on the other side briefly. Remove egg from wok and chop into small pieces.

Add 1 Tbsp vegetable/canola oil to the wok. Add the diced pork, peas, minced garlic and the carrot/onion mixture. Stir fry for approximately 3 minutes.

Add rice and green onions (mixing well). Cook for approximately 3 minutes.

Add 4 Tbsp (or more) of soy sauce and chopped egg to the wok and fold in.

Notes

Substitutions

Omit egg to make this dish egg free.

*Kikkoman Soy Sauce (brewed in Walworth, WI) is safe for PN/TN/Sesame allergic. NOTE: It must say brewed in Walworth, WI on the back.

Most soy sauce contains wheat/gluten. To avoid wheat/gluten, use a gluten-free soy sauce.

If avoiding soy, coconut aminos can be substituted for the soy sauce.

Egg Substitutions: There are many egg-free products and foods available to make your recipes free of eggs. Find out more about egg substitutions.

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Sesame Free Orange Glazed Chicken

Melanie Carver — Wed, 24 Aug 2022 15:41:55 +0000

Avg. rating 5 from 2 votes.

Recipe Information

# of Servings: 4

Recipe Created By: Annmarie Conner

Ingredients

1/2 cup Kikkoman Teriyaki Marinade and Sauce*

1/3 cup orange marmalade

1 tsp crushed red pepper flakes

1/4 tsp ground ginger

1 Tbsp oil (vegetable or canola)

1 lb chicken breast (cut in thin slices)

1 lg red bell pepper (seeded and cut into thin strips)

1 cup onion (sliced)

1 Tbsp water

1 Tbsp cornstarch

Directions

In a small bowl, wisk together marmalade, teriyaki sauce, ginger and crushed red pepper flakes; set aside.

Heat oil in a wok or large fry pan over medium-high heat. Stir fry chicken for about 5 minutes (until no longer pink). Add peppers and onions. Stir fry until cooked (but still a bit crisp).

Add marmalade mixture.

In a small bowl, mix cornstarch and water until smooth. Then add to the wok.

Cook until sauce thickens (about 1-2 minutes).

Notes

*Kikkoman’s Teriyaki and Marinade (brewed in Walworth, WI) is safe for PN/TN/Sesame allergic. NOTE: It must say brewed in Walworth, WI.

Substitutions

Corn Substitutions: Corn is a common ingredient in products. Starch, modified food starch, dextrin and maltodextrin can be from corn. Consult with your physician to find out which corn derivatives you need to avoid. Many corn-free options are available in the US. Find out more about corn substitutions.

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Sesame Free Beef and Broccoli

Melanie Carver — Wed, 24 Aug 2022 15:41:52 +0000

Avg. rating 5 from 3 votes.

Recipe Information

# of Servings: 5

Recipe Created By: Annmarie Conner

Ingredients

1/3 cup soy sauce*

2 Tbsp brown sugar

1 Tbsp cornstarch

1 Tbsp water

2 Tbsp oil (vegetable or canola)

16 oz broccoli florets (fresh is best)

8 oz can water chestnuts (drained) (optional)

1 cup vidalia onion (sliced thin)

1 lb sirloin steak tips (sliced in thin strips)

5 cloves garlic (minced)

Directions

In a small bowl, wisk together soy sauce, brown sugar, cornstarch and water until well mixed; set aside.

Heat 1 Tbsp of oil in a large wok or fry pan over medium-high heat. Add onion, broccoli and water chestnuts. Stir fry them for 5 minutes. Remove from wok and set aside.

Heat the remaining 1 Tbsp of oil in wok. Add beef and garlic. Stir fry for 2 minutes or until beef in browned and no longer red.

Return broccoli/onions/water chestnuts to the wok. Stir in soy sauce mixture and cook until the sauce thickens (about 5 minutes).

Great served over brown or white rice.

Notes

Substitutions

*Kikkoman Soy Sauce (brewed in Walworth, WI) is safe for peanuts/tree nuts/sesame allergic. NOTE: It must say brewed in Walworth, WI on the back

Most soy sauce contains wheat/gluten. To avoid wheat/gluten, use a gluten-free soy sauce.

If avoiding soy, coconut aminos can be substituted for the soy sauce.

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Chicken Nuggets

Melanie Carver — Wed, 24 Aug 2022 15:40:38 +0000

Avg. rating 5 from 5 votes.

Recipe Information

# of Servings: 8

Recipe Created By: jujubug

Ingredients

1/3 cup white cornmeal

1/3 cup yellow cornmeal

1 tsp salt

1 tsp garlic powder

1 tsp black pepper

1 tsp onion powder

1 pkg boneless skinless chicken

olive oil, enough to fry

Directions

Cut up your chicken about 1-2 inch pieces (or ask the store you buy it from to do it).

Combine cornmeal and all seasonings in a bowl (you can change the seasoning to your liking).

Meanwhile heat olive oil in a frying pan.

Rinse chicken in water and put wet chicken directly in the cornmeal mix. Coat it well and fry.

Notes

I was suprised the batter stuck to the chicken while frying and the baby loved them. I’m very new to his allergies to soy, milk, wheat, egg and oats. If anyone has any ideas to make the chicken nuggets he loves better, feel free to let me know thanks. Hope everyone likes them.

Substitutions

The post Chicken Nuggets appeared first on Kids with Food Allergies.

Quick Crock-Pot Chili

Melanie Carver — Wed, 24 Aug 2022 15:40:12 +0000

Avg. rating 5 from 3 votes.

Recipe Information

Recipe Created By: Sarah

Ingredients

1 lb ground beef (or turkey, pork, etc)

1 can black beans (or bean of choice)

1 can rotel

1 can diced tomatoes

1 cup shredded zucchini (or carrot, etc) (optional)

1 med bell pepper, diced

1/2 med onion, diced

a few cloves garlic, smashed (or garlic powder to taste) (optional)

dash each cumin, paprika, chili powder, salt, pepper (all as you like) (optional)

8 oz mushrooms, chopped (optional)

Directions

Put everything in the crock pot and cook on low 6-8 hrs or high 4-6, until the meat is cooked through.

Can be served alone, over a baked potato, over rice, with safe bread or cornbread.

Can be topped with avocado slices, safe cheese, green onions, oyster crackers, diced jalapeños, etc.

Notes

The basic recipe is top-8 free, but can be adapted to include or exclude ingredients as needed. Not dairy-free? Top with cheddar! Not gluten free? Serve with a nice crusty loaf of bread! Need to avoid legumes? Leave out the beans!

Always read labels to be sure the meal is safe for your particular allergens… you know the drill.

Substitutions

This is a very adaptable recipe. Use whatever ground meat you prefer and add whatever vegetables you have on hand and season well to your liking.

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Moroccan Crocked Chicken

Melanie Carver — Wed, 24 Aug 2022 15:40:01 +0000

Avg. rating 5 from 2 votes.

Recipe Information

# of Servings: 5-6

Recipe Created By: allison

Ingredients

5 pieces boneless chicken breasts

1 can chick peas

1 can tomato sauce

cut up carrots

1 Tbsp garlic, or to taste

1 tsp salt

1 Tbsp Moroccan spice mix

2 red peppers, cut up

Directions

Mix together, cook on 7 hours on low.

Notes

McCormick makes a jarred spice mix. Be sure to check that it is safe for your needs.

Substitutions

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Grilled Veggie ‘Impasta’ Alfredo

Melanie Carver — Wed, 24 Aug 2022 15:39:46 +0000

Avg. rating 3 from 5 votes.

Recipe Information

# of Servings: 4

Recipe Created By: So Delicious Dairy Free

Ingredients

1 1/4 cups So Delicious® Original Coconut Milk Beverage

2 heaping cups cauliflower florets (can include stems)

1 Tbsp coconut oil

2 Tbsp garlic, rough chopped

5 Tbsp nutritional yeast

1 Tbsp apple cider vinegar

1 1/2 Tbsp onion powder

1 Tbsp salt

2 tsp black pepper

4 cups carrots, squash, asparagus, peppers (fun variety of color)

Directions

Steam (or boil) cauliflower until just fork tender.

In a saute pan, over medium heat, add coconut oil, and saute garlic for one minute, then add cauliflower and saute for 2 more minutes, stirring or tossing frequently.

Add cauliflower, garlic and remaining ingredients (except for vegetables) to blender or food processor.

Blend until smooth sauce consistency is reached, and season to taste. Keep warm over heat in pot.

Very lightly oil (whole) vegetables, and grill until just marked, but still snappy.

Peel vegetables into long thin (1/2″ max) “pasta” or ribbons.

Ladle sauce onto plate or bowl, and place “pasta” on top.

Notes

Can be served with fresh basil chiffonade on top, as well as red pepper flakes and nutritional yeast to finish.

This recipe is shared courtesy of So Delicious Dairy Free.

Substitutions

Coconut: Although classified by the FDA as a tree nut, coconut is not a common allergen and is not related to tree nuts. If you have a tree nut allergy, consult your physician to find out if you need to avoid coconut.

Milk and Soy Substitutions: Alternative dairy-free milk beverages and products will work in most recipes. Find out more about milk substitutions and soy substitutions.

The post Grilled Veggie ‘Impasta’ Alfredo appeared first on Kids with Food Allergies.