Here’s a super easy, one-pot dish that’s become a favorite of mine for making in bulk and taking it for lunch during the work week.
- 28 oz. can tomato sauce
- 28 oz. can diced tomatoes, undrained
- 275 gm. chopped green pepper
- 170 gm. chopped onion
- 2 pks. G. Washington brown seasoning
- Combine all ingredients in a large stock pot
- Bring to a boil
- Cover and simmer until vegetables are tender (approximately 1 hour)
Yield: 8 (1 cup) servings
Phe: 114 mg
Add low-protein pasta or low-protein rice for more volume. Just adjust phe accordingly.
This is an adaptation of a recipe that was recently served to my entire family over the Memorial Day weekend. It originally included smoked sausage, but that was obviously omitted for my portion. I liked its flavor so much I made it again last night (and probably will again this evening).
- 116 gm zucchini, cubed
- 74 gm bell pepper, cubed (used approximately ½ red pepper and ½ yellow pepper for color)
- 28 gm red onion, coarsely chopped
- 58 gm cherry tomatoes, halved
- 23 gm garlic cloves (approximately 2 cloves)
- 2 tbs. olive oil
- 93 gm Aproten Penne
- 2 tbs. butter
- 2 tbs. white wine
- Salt and pepper to taste
Preheat your oven to 375ºF. Mix all of the vegetables, garlic, olive oil, salt and pepper well in a large mixing bowl. Spread the vegetable mixture evenly on a large sheet pan.
Roast the vegetables on the middle oven rack for 10 minutes. Stir vegetables and place back on the middle oven rack for another 10 minutes. Meanwhile, cook the pasta according to the package directions, reserving ½ cup of the cooking liquid.
* Since the pasta will be cooked again briefly with the roasted vegetables and other ingredients added, you may want to cut off a few minutes of the recommended cooking time in order to avoid mushy noodles.
Remove the vegetables and set the pan aside. Remove the roasted garlic cloves from the roasting pan, smash to a paste with a fork and add to the reserved pasta cooking liquid. Return the pasta to the pot it was cooked in over medium-high heat. Add the butter, wine, reserved cooking water and vegetables to the pasta. Stir the pasta gently and cook until the liquid is about ¾ absorbed. Serve immediately, adding more salt and pepper if needed.
I’m listing this as one serving; however, if you’re making this for kids with limited appetites, you could probably stretch this a bit further. I’ve also listed separate phe and calorie counts in case you’d like to use a different kind of low-protein pasta or even experiment with imitation rice.
Yield: 1 serving (adult size)
Phe: 181 mg (155.5 mg without Penne)
Calories: 884 (or 554 without Penne)
Here’s a flavorful and easy side dish I came across on Pinterest. I adapted the recipe slightly by using baby portabella mushrooms and also did the math to figure out phenylalanine and calorie numbers.
Here’s what you’ll need to get started.
- 1 lb. pre-sliced baby portabella mushrooms (approx. 452 gm)
- 2-3 tbsp. olive oil
- 1 tbsp. balsamic vinegar
- 3-5 cloves garlic, minced or pressed
- 1/4 tsp. dried thyme
- 1-2 pinches cayenne pepper
- 1/4 tsp. salt, or to taste
- 1/4 tsp. freshly cracked pepper, or to taste
- 2 tbsp. chopped fresh parsley
Preheat oven to 400°F. Rinse the mushrooms, if necessary, and set aside. Combine the olive oil, balsamic vinegar, garlic, thyme, cayenne, salt and pepper in a bowl and whisk until evenly blended. Toss the mushrooms in this mixture until they are evenly coated. Place them into a 7×11″ baking dish and make sure the mushrooms are spread out in a single layer. Roast the mushrooms for about 25 minutes. Remove from oven, sprinkle with the parsley and serve.
Yield: 3 servings
Phe: 124 mg per serving; 372 mg entire recipe
Protein: 3.5 gm per serving
Exchanges: 8.3 per serving
Calories: 144 per serving; 432 entire recipe *
Fat: 11.8 gm per serving
* Based on 2.5 tbs. olive oil and 4 cloves of garlic
After making this a couple times, I’ve served it along with Cambrooke Foods Pierogi or if I still have a good amount a phe left in the day, I’ll use it as a side dish to a baked potato.
During this long, President’s Day weekend, I was looking for ways to shake-up the spaghetti and marinara I seemed to be eating all the time. I wanted to try something new and eggplant is something I did not have a lot of experience cooking. If you have never cooked with eggplant, try not to get freaked out by the brown seeds. Those are normal. And it is important to extract as much liquid from the eggplant when you press it between the paper towels. This will provide you with the best roasted flavor and texture as possible.
Low-protein Garlic Roasted Eggplant Spaghetti Sauce
- 1 med-large eggplant, unpeeled and cut into large chunks
- 1 tablespoon kosher salt
- 2 tablespoons olive oil
- ½ teaspoon garlic powder
- 1 cup Classico Traditional Sweet Basil pasta sauce
- Preheat oven to 500 degrees.
- Place eggplant in colander, sprinkle evenly with salt and let stand for approximately 2 hours.
- Rinse salt from eggplant and press firmly between triple-layered paper towels.
- Toss eggplant and olive oil together in a large mixing bowl.
- Sprinkle garlic powder on top of eggplant/olive oil mixture, making sure to coat evenly.
- Spread in single layer on large baking sheet.
- Roast for approximately 30 minutes or until tender and brown. Stir every 10 minutes.
- Allow eggplant to cool when done.
- Separate into two, ½ cup servings (It is important to measure the eggplant after it is cooked because the size and weight of eggplant changes dramatically after it has been cooked).
- Set one serving aside for sauce.
- Store the second serving in the refrigerator until ready to eat at a later time.
- Toss remaining ½ cup of roasted eggplant and 1 cup of pasta sauce into a sauce pan on medium-high heat.
- Once sauce mixture is warm, serve on top of low-protein Aproten Spaghetti noodles.
Yield: 1 serving, plus an additional serving of roasted eggplant for later
Phe: 129 mg (sauce & eggplant only; add additional phe for low-protein pasta)
My oven seemed to run a little hot for 500 degrees and I did not really need to roast my eggplant for a full 30 minutes. In fact, I would venture to say that mine turned out slightly over cooked; however, I will get better with practice. Just watch the eggplant closely as you roast it on the baking sheet and if you feel that it is getting heavily browned, then remove it from the oven. Whenever you prepare to eat the left-over portion of the roasted eggplant, simply repeat the last two steps in the directions listed above. Depending on your preference, you may also want to top the dish with Daiya Mozzarella Shreds and serve with low-protein garlic bread.
This weekend I got an itch to try a new low-protein recipe. I’ve had my eyes on Cook for Love’s banana bread for about a year now, but because of work and grad school only now have I had the chance to give it a shot. Like most of the baking recipes on Cook for Love’s website, this banana bread started out with 2 cups of the website’s low-protein baking mix. I made a double batch of my own and stored it in a leftover Mix Quick bucket I had from Cambrooke Foods. Then using a Sharpie permanent marker, I labeled the bucket with its new contents, including all the individual ingredients and their amounts. This way, whenever I want to try another baking recipe from Cook for Love, I already have the baking mix assembled!
I was able to gather all of the ingredients from my local Kroger Marketplace with the exception of two items. I had to special order wheat starch from the Internet (either through Amazon.com or direct through Cambrooke Foods) and I had to make a separate trip to Wal-Mart in order to find cake flour (specifically Swans Down). Once I had everything in-hand, the preparation time was practically nothing!
Final review: After letting the loaf pan cool, I sliced a couple pieces and shared them with my husband. At first-bite, the bottom of my banana bread seemed chewy, like it had been over cooked, but as I cut slices closer to the center of the loaf, the chewiness disappeared. The banana bread was extremely moist, almost “spongy” like a poppy seed cake might be. My husband was surprised at how much the batter actually rose in the oven, even without eggs or traditional flour. Overall, this is a very delicious recipe and pretty darn hard to tell it’s not the real thing!
Hands on Time: 10 minutes
Cooking Time: 55-65 minutes
Yield: 1 loaf, 12 slices
Phe per Serving: 27 mg per slice
Out of respect for the hard work, sweat and tears that the folks at Cook for Love have invested in developing PKU-friendly foods, please visit their website to see details on the ingredients and specific cooking instructions for this recipe and many others.