Allergy-Free Main Courses

To prepare an allergy-free main course, consider sticking with the basics — meat and potatoes with a vegetable on the side. For more variety, allergy-free substitutes enable you to prepare many of your favorite dishes without the problem foods and ingredients. Use the following key to know if the recipe works with your specific allergy or allergies:

  • EF: Egg free
  • MF: Milk free
  • NF: Nut free
  • PF: Peanut free
  • SF: Soy free
  • WF: Wheat free

Turkey Soup (EF, MF, NF, PF, SF,WF)

  • 1½ pounds ground turkey
  • 4 ribs celery, sliced
  • 1 tablespoon olive oil
  • 4 cups water
  • 4 carrots, sliced
  • ¼ cup uncooked rice
  • 1 small bay leaf
  • ½ teaspoon thyme
  • ½ teaspoon sweet basil
  • 4 teaspoons chili powder
  • ¼ teaspoon onion powder
  • ¼ teaspoon dillweed
  • 4 drops red pepper sauce
  • 2 medium potatoes, diced
  • 1 teaspoon salt (or to taste)
  • ¼ teaspoon pepper
  • 3½ cups tomatoes or tomato juice
  • 1 can green beans
  • 1 can black-eyed peas (or other beans)

Brown turkey and celery in 1 tablespoon olive oil. Add water, carrots, rice, bay leaf, thyme, basil, chili powder, onion powder, dillweed, red pepper sauce, potatoes, salt, and pepper. Bring to a boil and simmer until vegetables are tender. Add remaining ingredients and heat through. Remove bay leaf and serve hot.

Tip: Chicken may be substituted for turkey.

Chicken and Rice (EF, MF, NF, PF, SF,WF)

  • 1 teaspoon oregano
  • 2 peppercorns
  • 1 clove garlic, peeled
  • 2 teaspoons salt
  • 2 teaspoons olive oil
  • 1 teaspoon vinegar
  • 2½ pounds chicken, cut into serving pieces
  • 1 tablespoon olive oil
  • 2 ounces cured ham, diced
  • 1 strip bacon, diced
  • 1 onion, peeled
  • 1 green pepper, seeded
  • 1 celery stalk
  • 1 cup water
  • 6-ounce can tomato paste
  • 6 green olives
  • 1 teaspoon capers
  • 1 tomato, chopped
  • 2 tablespoons olive oil
  • 2¼ cups rice
  • 1 can pinto beans, kidney beans, or green peas, drained
  • 3 cups water
  1. Mash together the oregano, peppercorns, garlic, salt, 2 teaspoons olive oil, and vinegar.
  1. Rub chicken with mashed ingredients. Place 1 tablespoon olive oil in a large deep kettle. Add diced ham and bacon and brown over high heat. Add chicken. and brown lightly. Reduce heat to moderate.
  1. In blender, grind onion, pepper, celery, 1 cup water, and tomato paste. Add onion mixture to kettle. Add olives, capers, and chopped tomato, and cook for 10 minutes. Add 2 tablespoons olive oil, rice, and beans. Cook for 5 minutes.
  1. Heat water to boiling and add to kettle. (Water level should just cover ingredients.) Mix well and cook rapidly; uncovered, until food begins to boil. With a large spoon, turn rice from bottom to top. Cover and cook slowly for 2 minutes.
  1. Turn rice once more, cover, and cook for 10 minutes longer or until rice is cooked. Serve at once. Tip: 1 chopped and seeded sweet chili pepper may be added when adding onion and green pepper.

Mexican Casserole (EF, MF, NF, PF, SF,WF)

  • 1 pound ground turkey
  • 2 (15- to 16-oz.) cans
  • kidney beans, rinsed
  • and drained
  • 1 (8-oz.) can tomato sauce
  • ½ cup mild chunky salsa
  • 1 teaspoon chili powder
  • ½ teaspoon salt
  • 6 corn tortillas

Preheat oven to 375 degrees. In large skillet over medium heat, brown turkey, stirring frequently to separate; drain. Stir in beans, tomato sauce, salsa, chili powder, and salt. Line bottom of 8-inch square casserole dish with 2 tortillas. Cut 1 of the tortillas into pieces to fill in empty areas. Cover with 1/3 of meat mixture (approximately 2 cups). Repeat layers twice. Cover with aluminum foil and bake 45 minutes. Let cool 5 minutes before serving.