Camp Recipe Book

Recipes by Chef Kevin Brown
Cookbook by Melanie Colville MS RD, Alyssa Jeffers RD, and Taylor Arnold MS
Phoenix Children’s Hospital, Division of Genetics and Metabolism
Cover Artwork by Elizabeth Hall
Hello 2015 Campers!!!
We truly hope you enjoy sharing these yummy recipes in your home!
This book contains the recipes for ALL the food served at camp this year. The
“HIGH” phe/protein foods have been included in this cookbook for the
convenience of those who would like to serve their family the same meal with
both high and low pro food choices.
Please try to use this cookbook with wisdom and only choose to eat foods that
fit into YOUR diet prescription. Just because they are in this book does not
mean they are appropriate for you and your individual diet. See the Nutrition
Info under each recipe for phe/protein content.
And as always, thank you to our sponsors and our volunteers for
making Camp Knot a Phe possible and incredible!
Cheers to tasty food and great friends!
Your Metabolic Team
1
Table of Contents
Pizza Crust (LP) ................................................................................................................................ 3
Breakfast biscuits (LP) ..................................................................................................................... 4
Sausage gravy (LP)........................................................................................................................... 6
Sausage gravy (regular) ................................................................................................................... 6
Quiche cups (LP).............................................................................................................................. 7
Vegetarian Quiche cups (regular) ................................................................................................... 8
Fruit Salad ....................................................................................................................................... 9
Grilled Vegetable Quesadilla (LP) ................................................................................................. 10
Grilled Vegetable Quesadilla (regular).......................................................................................... 10
Guacamole .................................................................................................................................... 11
Tex Mex Salad ............................................................................................................................... 12
Peppered Green Beans ................................................................................................................. 13
Tex Mex Tomato Soup .................................................................................................................. 14
Grilled Peaches.............................................................................................................................. 15
Beef Chimichuri (LP) ...................................................................................................................... 16
Beef Chimichuri (regular) .............................................................................................................. 17
Brown Butter Spaghetti Squash .................................................................................................... 18
Honey Carrots ............................................................................................................................... 19
Roasted Red Potatoes ................................................................................................................... 19
Chocolate Brownie Bites (LP) ........................................................................................................ 20
Cambrooke Pancakes (LP) ............................................................................................................. 21
Krusteaz Pancakes (regular) .......................................................................................................... 21
Bacon (LP) ..................................................................................................................................... 23
Fruit Salad ..................................................................................................................................... 24
Broccoli Burgers (LP) ..................................................................................................................... 25
Portobello Mushroom Burger ....................................................................................................... 26
Angus Burger (regular) .................................................................................................................. 27
Pasta Salad (LP) ............................................................................................................................. 28
Orzo Salad ..................................................................................................................................... 29
Connor’s Potato Wedgies ............................................................................................................. 30
Spaghetti Sauce Bolognaise .......................................................................................................... 31
Mean Green Meatballs (LP) .......................................................................................................... 33
Meatballs (regular)........................................................................................................................ 34
Bread sticks (LP) ............................................................................................................................ 35
Roasted Italian Vegetables ........................................................................................................... 36
Breakfast Burrito (LP) .................................................................................................................... 37
Breakfast Burrito (regular) ............................................................................................................ 38
Guacamole .................................................................................................................................... 38
Potatoes O’Brien ........................................................................................................................... 39
Fruit Salad ..................................................................................................................................... 40
2
THURSDAY
Dinner (provided to volunteers only)
Pizza Crust – low pro
Makes 2 – large pies (24 servings total)
Serving Size: 1/12 of pizza crust (not including toppings)
Ingredients
 3c+2T Wheat Starch (250g)
 1pkg Instant Dry Yeast
 1/3c Unflavored Metamucil (53g)
 1T Baking Powder
 2T Sugar
 1/2c Coffeemate
 1 1/4c Warm Water (110 degs)
 2T Canola Oil
Directions
1. Warm Oven then turn it off
2. Mix dry ingredients in a bowl
3. Mix liquid ingredients in a separate bowl
4. Add dry ingredients into the liquid and mix well
5. Cover the bowl, and place in the warm oven for 10 minutes to rise
6. Remove from oven and spread onto a greased 14” pizza pan
7. Preheat oven to 400
8. Poke the dough with a fork
9. Partially bake dough for 20 mins at 400 degrees
10. Remove when light brown and top with desired toppings. Slice pie into 12pieces.
Nutrition Facts
Per slice of pizza
(with no toppings)
Calories
Phe (mg)
Met (mg)
Protein (grams)
66
8
2
0.2
3
FRIDAY
Breakfast
Biscuits – low pro
Makes 6 biscuits
Serving size: 1 biscuit
Ingredients
 2/3c Wel Plan
 1.5t Baking Powder
 1/4t cream of tartar
 1/4t salt
 3T Butter Crisco
 2T Coffeemate
Directions
1. Combine wel-plan and baking powder, tartar and salt
2. Cut in shortening
3. Add Coffeemate until dough is moistened
4. Roll Dough ball out to ½”
5. Dust with wel-plan to prevent sticking
6. Cut rounds with 2.5 cutter
7. Bake in preheated oven 425 for 9 minutes.
Nutrition Facts
Per biscuit
Calories
115
Phe (mg)
2
4
Met (mg)
1
Protein (grams)
0.1
Biscuits – high pro
Makes 12 biscuits
Serving size: 1 biscuit
Ingredients
 2 cups flour
 4 teaspoons baking powder
 1/4 teaspoon baking soda
 3/4 teaspoon salt
 2 tablespoons butter
 2 tablespoons shortening
 1 cup buttermilk, chilled
Directions
1. Preheat oven to 450 degrees.
2. In a large mixing bowl, combine flour, baking powder, baking soda and salt
3. Using your fingertips, rub butter and shortening into dry ingredients until mixture looks
like crumbs. (The faster the better, you don't want the fats to melt.)
4. Make a well in the center and pour in the chilled buttermilk
5. Stir just until the dough comes together (the dough will be very sticky)
6. Turn dough onto floured surface, dust top with flour and gently fold dough over on itself
5 or 6 times
7. Press into a 1-inch thick round
8. Cut out biscuits with a 2-inch cutter, being sure to push straight down through the
dough
9. Place biscuits on baking sheet so that they just touch
10. Reform scrap dough, working it as little as possible and continue cutting. (Biscuits from
the second pass will not be quite as light as those from the first, but hey, that's life)
11. Bake until biscuits are tall and light gold on top, 15 to 20 minutes.
Nutrition Facts
Per biscuit
Calories
120
Phe (mg)
5
Met (mg)
Protein (grams)
2.9
Sausage Gravy – low pro
Makes 2 cups (32 servings) of gravy (with sausage pieces mixed in)
Serving size: 1 Tbsp
Ingredients
 1 bag Country Sunrise Sausage Mix
 2 cups water
 ½ cup vegetable oil
 1 can condensed cream of mushroom soup
 1 cup of Coffeemate creamer
Directions
1. Mix the ingredients with a fork until blended
2. Let stand 5 minutes.
3. Using a 1/4 c scoop make into patties
4. Place into preheated and greased non stick pan and brown on both sides
5. After browning add in one can of condensed cream of mushroom soup and 1 cup of
Coffeemate creamer to patties to make gravy
Nutrition Facts
Per 1 Tbsp gravy
Calories
136
Phe (mg)
9
Met (mg)
3
Protein (grams)
0.2
Sausage Gravy – high pro
Makes 2.5 cups (10 servings) of gravy (with sausage pieces mixed in)
Serving size: ¼ cup
Ingredients
 1 lb. Sausage
 1/4 cup all-purpose flour
 2 cups milk
 Salt and black pepper to taste
Directions
1. Crumble and cook sausage in large skillet over medium heat until browned
2. Stir in flour until dissolved
3. Gradually stir in milk
4. Cook gravy until thick and bubbly
5. Season with salt and pepper
Nutrition Facts
Per 1 Tbsp gravy
Calories
230
Phe (mg)
6
Met (mg)
Protein (grams)
9.0
Quiche Cups – low pro
Makes 12 (½ cup) servings
Serving size: 1 quiche cup (1/2 cup)
Ingredients
 1c zucchini chopped
 1c red pepper chopped
 1c onion chopped
 1c Daiya cheddar cheese
 145g wel plan
 1T+1t egg replacer
 2t baking powder
 1/3c+1T water
 1/3c canola oil
 1ea egg yolk
 2t garlic salt
Directions
1. In food processor chop the first 3 ingredients
2. Combine all ingredients in bowl, mix well
3. Spray muffin tins with cooking spray
4. Pour into tins and bake in preheated oven at 350 degs for about 25 mins
Nutrition Facts
Per quiche cup
Calories
147
Phe (mg)
51
7
Met (mg)
8
Protein (grams)
1.1
Quiche Cups – high pro
Makes 12 (½ cup) servings
Serving size: 1 quiche cup (1/2 cup)
Ingredients
 1/2 head cauliflower, cut into bite-size florets
 2 tablespoons extra-virgin olive oil
 1 cup chopped white onion, about 1 medium
 2 tablespoons chopped flat-leaf parsley
 2 tablespoons unsalted butter, softened
 2 tablespoons finely grated Parmesan cheese
 2 cups half-and-half
 2 large eggs
 2 large egg yolks
 1 tablespoon all-purpose flour
 1/2 teaspoon kosher salt
 Freshly ground black pepper
 4 ounces grated Gruyere or Swiss cheese, about 1 cup
Directions
1. Preheat oven to 350 degrees F
2. Bring a large pot of salted water to a boil
3. Add cauliflower florets and cook until very crisp tender, about 1 minute
4. Drain in colander and rinse with cold water
5. Shake off excess liquid
6. Heat the oil in a large skillet, over medium-high heat
7. Add the onions and cook until lightly brown, about 6 minutes
8. Add cauliflower and parsley and set aside to cool slightly
9. Brush a 9-inch glass or ceramic pie pan with the soft butter and evenly sprinkle the
bottom of the pan with the grated parmesan
10. Place pan on a baking sheet
11. Whisk the half-and-half, eggs, egg yolks and flour in large glass measuring cup
12. Season with salt and pepper, to taste
13. Spread half the cauliflower mixture evenly in the pan, top with about half the cheese;
repeat with remaining filling and cheese
14. Pour the custard over the fillings
15. Bake until the quiche is just set in the center, about 40 to 50 minutes
16. Cool on a rack before serving
Nutrition Facts
Per quiche cup
Calories
173
Phe (mg)
8
Met (mg)
Protein (grams)
6.8
Fruit Salad – all
Makes 5 cups
Serving size: ¼ cup serving
Ingredients
 1 papaya or mango
 1 cup strawberries
 2 kiwis
 1 banana
 2 navel oranges
 3 tablespoons honey
 3 to 5 sprigs fresh mint
 1 cup raspberries or blueberries
Directions
1. Peel and dice the mango or papaya, and put in a medium bowl
2. Trim the strawberries' stems and half or quarter (if large) and add to the bowl of fruit
3. Peel and dice the kiwi, add to bowl
4. Peel and slice the bananas, add to bowl
5. Cut the top and bottom off the oranges just deep enough to expose the inner fruit
6. Following the curve of the fruit cut the skin and pith off the orange in panels
7. Holding the orange over the bowl cut between the membranes to free the citrus
segments
8. Let them fall into the bowl as they are cut free
9. By hand, squeeze all the juice from the remaining membrane over the fruit, then discard
10. Repeat with the other orange
11. Lightly stir the honey into the fruit
12. Strip the mint leaves off the stem, tear, or chop into smaller pieces, and stir into the
fruit salad
13. Add the berries and set aside for 10 minutes or up to 2 hours
Nutrition Facts
Per ½ cup fruit salad
Calories
37
Phe (mg)
13
9
Met (mg)
4
Protein (grams)
0.4
Lunch
Grilled Vegetable Quesadilla – low pro
Makes 1 quesadilla
Serving size: 1 quesadilla
Ingredients
 1 Cambrooke Tortilla
 ¼ cup of chopped & sautéed red and green pepper
 1T of chopped & sautéed onion
 3T Cambrooke Shredded Cheddar
Directions
1. Saute onions and peppers separately in small amount of oil
2. Prepare sides of Guac and Salsa (recipes below)
3. Place Tortilla on pre-heated griddle and desired amount of peppers, onions and cheese
on half of the tortilla
4. Griddle for a few minutes as open face then fold in half
5. Mash to ensure melting
6. Serve hot with portions of topping sides
Nutrition Facts
Per quesadilla
Calories
267
Phe (mg)
46
Met (mg)
10
Protein (grams)
0.9
Grilled Vegetable Quesadilla - high pro
Makes 1 quesadilla
Serving size: 1 quesadilla
Prepared similarly with Carlitta tortillas and Kraft shredded cheese or comparable brands.
Nutrition Facts
Per quesadilla
Calories
274
Phe (mg)
10
Met (mg)
Protein (grams)
9.3
Guacamole - all
Makes 10 Tablespoons (about ½ cup)
Serving size: 1 Tbsp
Ingredients
 1 medium avocado mashed (about 2/3c)
 2t lemon juice
 1T Carlita Medium Chipotle Salsa
 2t grated onion
 1/4t salt
Directions
1. Mash avocado with lemon juice, taco sauce, onion, salsa and salt
2. Serve Immediately
Nutrition Facts
Per 1 Tbsp guacamole
Calories
26
Phe (mg)
15
11
Met (mg)
6
Protein (grams)
0.3
Tex Mex Salad – all
Makes 4 cups (16 servings)
Serving size: ¼ cup
Ingredients
 2 tablespoons good olive oil
 1/2 cup chopped red onion
 1 small orange bell pepper, ½-inch diced
 2 tablespoons unsalted butter
 1 cup yellow or white corn kernels
 1 cups diced zucchini or yellow squash
 1 cup cherry tomatoes halved
 2 1/2 teaspoons Taco Seasoning
 3 tablespoons julienned fresh basil, minced fresh chives, and/or minced fresh parsley
leaves for garinish
Directions
1. Heat the olive oil over medium heat in a large saute pan
2. Add the onion and saute for 5 minutes, until the onion is soft
3. Add the butter to the pan and allow it to melt
4. Over medium heat, add the corn, squash, salt, and pepper and cook, stirring
occasionally, for 5 to 7 minutes, until the corn just loses its starchiness
5. Season to taste
6. Gently stir in the remaining ingredients
7. Season to taste
8. Garnish and serve warm
Nutrition Facts
Per ¼ cup salad
Calories
45
Phe (mg)
27
12
Met (mg)
10
Protein (grams)
0.7
Peppered Green Beans – all
Makes 2 cups (8 servings)
Serving Size: ¼ cup
Ingredients
 1 tablespoon extra-virgin olive oil
 1 tablespoon butter
 1 red pepper chopped
 1 cup prepared Orrington’s Chicken Flavored Broth
 1 to 1 1/4 pounds trimmed green beans – many markets have trimmed raw beans in
packages in the fresh produce department in 1 pound packages
 Salt
Directions
1. To a medium pan over medium heat add extra-virgin olive oil and butter and pepper
2. Saute onion 3 minutes, add broth and bring to a boil
3. Add beans, season with salt and cover pan and simmer 8 minutes, until tender
Nutrition Facts
Per ¼ cup beans
Calories
53
Phe (mg)
51
13
Met (mg)
15
Protein (grams)
1.3
Tex Mex Tomato Soup – all
Makes 10 cups (40 servings)
Serving Size: ¼ cup
Ingredients
 5 pounds Roma tomatoes
 2 (28-ounce) cans whole plum tomatoes
 Handful basil leaves
 2 jalapenos
 2 red onions quartered, skins on
 1 head garlic, cut in 1/2, skins on
 Half bunch parsley
 Half bunch cilantro
 Extra-virgin olive oil
 Salt
 Pepper
 Water, as needed
For croutons:
 1 loaf crusty Cambrooke Artisan Bread
 2 cloves garlic, minced
 1 tablespoon red pepper flakes
 Salt and pepper
 Olive oil
Directions (Soup)
1. In a big roasting pan combine soup ingredients
2. Coat well with olive oil and roast in a preheated 400 degree F oven
3. Stir occasionally until everything is caramelized and black around the edges
4. Season with salt and pepper
5. Run everything through a food mill on a medium dye over a medium pot
6. If too thick, thin with water
Directions (Croutons)
1. Cut bread into cubes and place into a large bowl
2. Add chopped garlic and red pepper flakes
3. Season with salt and pepper and toss with olive oil
4. Transfer to a sheet pan and place in the oven for 5 to 7 minutes, until golden brown
5. Garnish the soup with croutons
Nutrition Facts
Per ¼ cup soup
Calories
40
Phe (mg)
30
14
Met (mg)
8
Protein (grams)
1.0
Grilled Peaches - all
Makes 8 peach halves (with 1/4c scoop ice cream)
Serving size: ½ peach with ¼ cup of ice cream
Ingredients
 1 stick unsalted butter, at room temperature
 1 teaspoon cinnamon sugar
 2 tablespoons granulated sugar
 Pinch salt
 4 ripe peaches, halved and pitted
 Canola oil
 Mint leaves, for garnish
 16oz of So Delicious (or Rice Dream) Vanilla
Directions
1. In a small bowl add the butter and stir until smooth
2. Add the cinnamon sugar, granulated sugar and salt and mix until combined
3. Heat grill to high
4. Brush peaches with oil and grill until golden brown and just cooked through
5. Top each with a few teaspoons of the butter and garnish with mint leaves
6. Serve with So Delicious Vanilla Ice Cream
Nutrition Facts
Per ½ peach
(with no ice cream)
Calories
Phe (mg)
Met (mg)
Protein (grams)
143
20
11
0.8
15
Dinner
Low Pro Beef Chimichuri
Makes 4 patties
Serving size: 1 patty (does not include bun)
Ingredients
 6 garlic cloves, peeled and minced
 2 jalapenos, seeded and minced
 1/4 cup red wine vinegar
 About 1/2 cup finely chopped fresh flat-leaf parsley
 About 1/2 cup finely chopped fresh oregano leaves
 3 limes, juiced
 1 cup extra-virgin olive oil
 1 teaspoon kosher salt
 1 teaspoon whole black peppercorns
 4 Cambrooke Camburgers
 Kosher salt
 Freshly ground black pepper
 Extra-virgin olive oil
 Lime juice, for drizzling
 Parsley sprigs, for garnish
Directions
1. Combine the garlic, jalapeno and vinegar in a bowl
2. Stir in the parsley, oregano, and lime juice
3. Whisk in the olive oil and season with salt and pepper
4. Mix well and set aside at room temperature to allow the flavors to marry
5. Drizzle camburger with olive oil and place in sauté pan
6. Cook until browned on both sides
7. Spoon some chimichurri over the burger, drizzle with lime juice, garnish with parsley,
and serve with the remaining sauce at the table
Nutrition Facts
Per patty with sauce
Calories
602
Phe (mg)
92
16
Met (mg)
27
Protein (grams)
2.4
Beef Chimichuri – high pro
Makes 4 patties
Serving size: 1 patty
Ingredients
 6 garlic cloves, peeled and minced
 2 jalapenos, seeded and minced
 1/4 cup red wine vinegar
 About 1/2 cup finely chopped fresh flat-leaf parsley
 About 1/2 cup finely chopped fresh oregano leaves
 3 limes, juiced
 1 cup extra-virgin olive oil
 1 teaspoon kosher salt
 1 teaspoon whole black peppercorns
 1# grilled London broil steak (cut into four portions)
 Kosher salt
 Freshly ground black pepper
 Extra-virgin olive oil
 Lime juice, for drizzling
 Parsley sprigs, for garnish
Directions
1. Combine the garlic, jalapeno and vinegar in a bowl
2. Stir in the parsley, oregano, and lime juice
3. Whisk in the olive oil and season with salt and pepper
4. Mix well and set aside at room temperature to allow the flavors to marry
5. Drizzle steak with olive oil and place on hot grill
6. Cook until browned on both sides
7. Spoon some chimichurri over the steak, drizzle with lime juice, garnish with parsley
8. Cut steak into portions and serve with the remaining sauce at the table
.
Nutrition Facts
Calories
Phe (mg)
Met (mg)
Protein (grams)
Per patty with sauce
750
29
17
Brown Butter Spaghetti Squash – all
Makes 4 cups (8 servings)
Serving Size: ½ cup
Ingredients
 1 small spaghetti squash, about 2 1/4 pounds (yields 1.5#)
 2 1/2 tablespoons butter
 2 1/2 tablespoons finely chopped mixed soft herbs, such as basil, chives, chervil, parsley
and sage
 1/2 teaspoon salt
 1/8 teaspoon freshly ground black pepper
Directions
1. Preheat the oven to 375 degrees F
2. Using a sharp knife, cut the squash in half lengthwise and place, cut side down, in a
baking dish
3. Add enough water to come 1/2-inch up the sides of the baking dish and cover with
aluminum foil
4. Bake for 45 minutes, until the squash is easily pierced with a paring knife
5. Turn squash over and cover with foil again and continue to cook another 15 minutes,
until the squash is very tender
6. Remove from the oven, uncover, and allow to cool slightly
7. Using a spoon, remove the seeds and discard
8. Using a fork, gently pull the strands of squash away from the peel and place the squash
strands into a mixing bowl
9. Heat a skillet
10. Add the butter and heat until begins to brown
11. Add spaghetti squash, herbs, salt and pepper and toss thoroughly but gently to heat and
combine
12. Serve immediately or cover and keep warm until ready to serve
Nutrition Facts
Per ½ cup squash
Calories
76
Phe (mg)
37
18
Met (mg)
11
Protein (grams)
1.0
Honey Carrots – all
Makes 2 cups (8 servings)
Serving Size: ¼ cup
Ingredients
 Salt
 1 pound baby carrots
 2 tablespoons butter
 2 tablespoons honey
 1 tablespoon lemon juice
 Freshly ground black pepper
 1/4 cup chopped flat-leaf parsley
Directions
1. In a medium saucepan, bring water to a boil
2. Add salt and then carrots and cook until tender, 5 to 6 minutes
3. Drain the carrots and add back to pan with butter, honey and lemon juice
4. Cook until a glaze coats the carrots, 5 minutes
5. Season with salt and pepper and garnish with parsley
Nutrition Facts
Per ¼ cup carrots
Calories
62
Phe (mg)
20
Met (mg)
5
Protein (grams)
0.5
Roasted Red Potatoes – all
Makes 3 cups (12 servings)
Serving Size: ¼ cup
Ingredients
 1 1/2 pounds small new red potatoes (about 15), scrubbed and dried
 1/4 cup extra-virgin olive oil
 4 to 6 cloves garlic, crushed
 1 tablespoon fresh or 1 teaspoon dried rosemary
Directions
1. Preheat the oven to 350 degrees F
2. Pare a narrow strip of peel from the middle of each potato
3. In a large bowl mix the oil, garlic, and rosemary; add the potatoes and toss well
4. Transfer the potatoes to a shallow baking pan and roast until potatoes are tender when
tested with the tip of a knife
5. Serve hot (these can also be chilled and served with fried chicken or ham)
Nutrition Facts
Per ¼ cup potatoes
Calories
185
Phe (mg)
55
19
Met (mg)
21
Protein (grams)
1.4
Low Pro Chocolate Brownie Bites
Makes 16 individual portions
Serving Size: 1/16 of batch (about 2 brownies)
Ingredients
 One can of Maddy’s Brownies prepared, cut into 16 pieces and cooled
 1 tub of cool whip non dairy topping
 1 TBSP coffee syrup (could be prepared espresso reduced into a syrup)
 1 pkg Vita Bites
 Mint leaves for garnish
Directions
1. Cut prepared brownie squares into smaller chunks
2. Place a total of 2 brownie squares into a large glass or bowl
3. Place the coffee syrup into the cool whip and mix well
4. Top brownies with 3 heaping tablespoons of flavored cool whip
5. Grate vita bite chocolate on top of cool whip
6. Garnish with fresh mint leaf
7. Serve cool.
Nutrition Facts
Per serving
Calories
249
Phe (mg)
32
20
Met (mg)
6
Protein (grams)
1.0
SATURDAY
Breakfast
Cambrooke Quick and Easy Pancakes – Low Pro
Makes 3 pancakes
Serving Size: 1 pancake
Ingredients

1 cup (100g) CBF MixQuick

2/3 cups water
Directions
1. Mix the ingredients with a fork until blended
2. Pour the batter onto a lightly greased hot skillet
3. Cook until golden, then turn and cook on other side until golden brown
4. Serve with maple syrup and Parkay
Nutrition Facts
Per pancake
Calories
67
Phe (mg)
2
Met (mg)
1
Protein (grams)
0.1
Met (mg)
Protein (grams)
2.7
Regular Pancakes - high pro
Krustez Honey Wheat – mix as instructed
Serving Size: 4 inch pancake
Nutrition Facts
Per pancake
Calories
81
Phe (mg)
21
PERFECT PANCAKE TIPS: Please remember that you will not achieve the same `fluffiness` that is
characteristic of pancakes made with high gluten flour and whipped eggs, but they will be
pretty darn close.
There are several factors which contribute the `fluffiness` of MixQuick pancakes.
1. Measure ingredients. Batter that is too thin will spread unevenly and result in flat pancakes.
Batter that is too thick will not spread much at all. If you prefer your pancakes on the thinner
side, the addition of a little water or non-dairy creamer to the batter is acceptable.
2. Make sure the batter is freshly made since the leavening process happens in two stages. It
begins once the MixQuick is combined with a liquid and begins again when heated.
3. Cook on a preheated, nonstick and lightly oiled griddle for even browning. The temperature
of the griddle is very important! Make sure the griddle is hot! Here is a quick tip to know when
the griddle is ready for cooking: Sprinkle a few drops of water on it. if the bubbles skitter
around, the heat is just right. Then, spray the griddle lightly with cooking oil or lightly grease
with a small amount of canola oil on a paper towel. Too much oil will result in a `gummy`
outcome.
4. Lastly cook the first side until bubbles cover the pancake surface and begin to pop. Then flip
the pancake over. There is another rise after the pancake is flipped.
MORE TIPS: Pancakes will be lighter and fluffier when you make them with club soda (seltzer).
Substitute equal amounts of cold club soda for water. The gas in the club soda makes the
pancakes lighter and fluffier. Do not over-mix the batter as it will make the pancakes denser.
Whisk until the mixture comes together.
22
LP “Bacon” – low pro
Makes 40 slices
Serving Size: 1 slice
Ingredients
 One sweet potato sliced thin
 3T Canola Oil
 Salt and Pepper to taste
Directions
1. Preheat oven to 300 degs
2. Preheat sheet pan with oil in oven
3. Place 12 full length slices of potato onto the preheat sheet pan
4. Bake in oven until golden brown
5. Remove, place on paper towel and season to taste with S&P
6. Should be crisp and golden colored.
Nutrition Facts
Per slice of bacon
Calories
12
Phe (mg)
3
23
Met (mg)
1
Protein (grams)
0.1
Fruit Salad – all
Makes 5 cups
Serving size: ¼ cup serving
Ingredients
 1 papaya or mango
 1 cup strawberries
 2 kiwis
 1 banana
 2 navel oranges
 3 tablespoons honey
 3 to 5 sprigs fresh mint
 1 cup raspberries or blueberries
Directions
14. Peel and dice the mango or papaya, and put in a medium bowl
15. Trim the strawberries' stems and half or quarter (if large) and add to the bowl of fruit
16. Peel and dice the kiwi, add to bowl
17. Peel and slice the bananas, add to bowl
18. Cut the top and bottom off the oranges just deep enough to expose the inner fruit
19. Following the curve of the fruit cut the skin and pith off the orange in panels
20. Holding the orange over the bowl cut between the membranes to free the citrus
segments
21. Let them fall into the bowl as they are cut free
22. By hand, squeeze all the juice from the remaining membrane over the fruit, then discard
23. Repeat with the other orange
24. Lightly stir the honey into the fruit
25. Strip the mint leaves off the stem, tear, or chop into smaller pieces, and stir into the
fruit salad
26. Add the berries and set aside for 10 minutes or up to 2 hours
Nutrition Facts
Per ¼ cup salad
Calories
37
Phe (mg)
13
24
Met (mg)
4
Protein (grams)
0.4
Lunch
Broccoli Burgers – low pro
Makes 6 Burgers
Serving Size: 1 Burger
Ingredients
 1c Shredded broccoli
 1/4c Shredded onion
 1/2c Low Protein bread crumbs dried and finely ground
 1/4t Garlic Salt
 1 T Ketchup
 1/2T Worcestershire Sauce
 1T Orrington Farms Chicken Broth
 (if desired) 1c Wheat Starch
 (if desired) 3T Onion Powder
 (if desired) 1T Black Pepper
 6 Cambrooke Buns
Directions
1. Combine all in food processor into a dough (add more crumbs if mixture is wet)
2. Shape into patties
3. Lay flat on parchment paper
4. Cook over med-high heat with canola oil
5. For a crunchy crust, dredge in seasoned wheat starch before frying
Nutrition Facts
Per patty
(without bun)
Calories
Phe (mg)
Met (mg)
Protein (grams)
182
35
12
1.1
25
Portobello Mushroom Burger – all
Makes 4 burgers
Serving size: 1 burger
Ingredients
 4 portobello mushroom caps, cleaned
 1/4 cup olive oil
 Salt and freshly ground black pepper
 1/2 cup miracle whip
 1 tablespoon prepared pesto
 2 teaspoons coarse-grained mustard
 1 cup baby arugula
 1 (12-ounce) jar roasted red peppers, drained
Directions
1. Preheat grill to medium-high heat
2. Brush mushrooms caps with olive oil
3. Sprinkle evenly with salt and pepper
4. Grill mushrooms, smooth side down, covered with grill lid, for 6 to 8 minutes, or until
tender
5. In a small bowl, combine miricle whip, pesto, mustard, 1/4 teaspoon salt and 1/4
teaspoon pepper
6. Spread mixture evenly over cut sides of buns
7. Divide arugula evenly over bottom halves of buns
8. Top each evenly with peppers
9. Place mushrooms caps over peppers
10. Cover with tops of buns
Nutrition Facts
Per patty and sauce
(without bun)
Cambrooke Bun
Calories
Phe (mg)
Met (mg)
Protein (grams)
321
113
45
3.2
200
6
3
0.3
26
Angus Burgers – high pro
Makes 1 burger
Serving Size: 1 burger
Ingredients
 6 oz Black Angus Beef
 1t Montreal Steak Seasoning
 1 whole wheat bun
Nutrition Facts
Per patty
(without bun)
Calories
Phe (mg)
476
Met (mg)
Protein (grams)
48
27
Pasta Salad – low pro
Makes 12 cups (48 servings)
Serving size: ¼ cup
Ingredients
 I bag LoProfin Fusilli
 1c Olive Oil Mayo
 1c Grape Tomatoes (halved)
 1/2c Vidalia Onion diced
 ¼c Carrots Shredded
 1/2 c Spinach Chiffonade
 1/4c Basil Chiffonade
 Salt and Pepper to taste
Directions
1. In a large pot bring salted water to boil
2. Cook pasta for 5-6 minutes or until firm to the bite
3. Drain and rinse with cool water to stop the cooking
4. After nearly dry place into a mixing bowl
5. Add Mayo then the vegetables and greens
6. Taste and season with salt and pepper to your liking
7. Let stand in cooler for at least one hour for flavors to come together
Nutrition Facts
Per ¼ cup salad
Calories
71
Phe (mg)
6
28
Met (mg)
3
Protein (grams)
0.2
Orzo Salad – all
Makes 3 cups (12 servings)
Serving Size: ¼ cup
Ingredients
 1 cup LP rice (or any small PKU friendly pasta)
 1 can black olives (4oz), chopped
 1/2 cup Orrington Farms Chicken Flavored Broth
 1 tablespoon red wine vinegar
 2 cloves garlic, chopped
 1 teaspoon dried oregano
 1 cups giardiniera garden vegetable mix, drained
 1 cup zucchini or yellow squash chopped
 1/4 cup chopped fresh basil leaves
 Salt and freshly ground black pepper
Directions
1. Cook the pasta according to the package directions
2. Drain and transfer to a large bowl
3. Meanwhile, in a blender or food processor, combine the tomatoes, broth, vinegar,
garlic, and oregano and process until smooth
4. Add this to the pasta and toss to combine
5. Stir in the giardiniera, squash, and basil and toss to combine
6. Season with salt and pepper
7. Serve warm, at room temperature, or chilled
Nutrition Facts
Per ¼ cup salad
Calories
50
Phe (mg)
26
29
Met (mg)
9
Protein (grams)
0.7
Connor’s Potato Wedgies - all
Makes (about) 8 servings
Serving size: 5 wedges
Ingredients
 2 Sweet Potatoes
 2 Baking Potatoes
 2T Canola Oil
 1T Southwestern Spice Mix (chili powder, cayenne, onion powder and salt)
Directions
1. Slice potatoes lengthwise into wedges (approx. ½ thick)
2. Toss in oil
3. Coat with seasoning
4. Bake in preheated 400 until golden brown
5. You may flip if browning on pan down side faster (if so, turn oven back to 350 degs for
another 15 minutes)
Nutrition Facts
Per 5 wedges
Calories
95
Phe (mg)
65
30
Met (mg)
23
Protein (grams)
1.5
Dinner
Spaghetti Sauce Bolognaise – all
Makes 5 cups (10 servings)
Serving Size: ½ cup
Ingredients
 2 tablespoons unsalted butter
 1 tablespoon olive oil
 25 gm onion (1/4 small), minced
 25 gm carrot (1/2), minced
 25 gm celery (1/4 stalk), minced
 9 gm garlic (3 cloves), minced
 1/2 teaspoon dried oregano
 1/4 teaspoon Italian seasoning
 1/4 teaspoon crushed red pepper
 140 gm mushrooms (2), medium diced (1/4 inch)
 120 gm red wine (1/2 cup)
 1 (28 oz) can diced tomatoes
 1 teaspoon salt
 10 gm fresh basil, cut into strips
Directions
1. Heat butter and olive oil in a medium sized skillet over medium heat
2. Add onion, carrot, and celery and sautè until softened but not browned, about 6
minutes
3. Add garlic, oregano, sausage seasoning and crushed red pepper; cook until fragrant
about 30 seconds
4. Increase heat to medium-high; add the mushrooms
5. Cook until liquid is released and the mushrooms start to brown, about 8 minutes
6. Reduce heat to medium
7. Add red wine and deglaze the pan
8. Simmer until the wine evaporates, about 10 minutes
9. Add the tomatoes and their juices and bring to a simmer
10. Reduce heat to low, and simmer for 30 minutes
11. Remove from heat, add salt and pepper to taste and fresh basil
12. Meanwhile, bring two large pots with 4 quarts water to boil
13. Add 1 tablespoon salt to each pot and the spaghettis
14. Cook until just shy of al dente, about 6 minutes
15. Drain pasta, reserving 1/4 cup cooking water, and transfer pasta back to the pot
16. Add sauce to both pastas
31
17. Toss over medium heat until pasta absorbs some of sauce, 1 to 2 minutes, adding
reserved cooking water if sauce is too thick
18. Serve immediately
Nutrition Facts
Per ½ cup sauce
Calories
73
Phe (mg)
51
32
Met (mg)
18
Protein (grams)
1.9
Mean Green Meatballs – Low Pro
Makes 12 meatballs
Serving Size: 1 meatball
Ingredients:
 1c Very fine chop broccoli
 1/4c fine chop onion
 1/2c low protein bread crumbs. (Use Cambrooke Artisan Loaf 2 slices)
 1/4t salt
 1 1/2T Ketchup
 1T water
Directions:
1. Combine all in food processor into a dough; add more crumbs if mixture is wet.
2. Shape into 1 inch diameter balls.
3. Fry in hot pan with vegetable oil.
Nutrition Facts
Per meatball
(w/o shaker cheese)
Calories
Phe (mg)
Met (mg)
Protein (grams)
12.3
11
4
0.3
Serve with Cambrooke Shaker Cheese
33
Meatballs – high pro
Makes 20 meatballs
Serving Size: 2 meatballs
Ingredients
 1/2 pound ground pork
 1/2 pound ground turkey
 1/2 pound ground round
 5 ounces frozen spinach, thawed and drained thoroughly
 1/2 cup finely grated Parmesan
 1 whole egg
 1 1/2 teaspoons dried basil
 1 1/2 teaspoons dried parsley
 1 teaspoon garlic powder
 1 teaspoon kosher salt
 1/2 teaspoon red pepper flakes
 1/2 cup bread crumbs, divided
Directions
1. Preheat the oven to 400 degrees F
2. In a large mixing bowl, combine the pork, turkey, ground round, spinach, cheese, egg,
basil, parsley, garlic powder, salt, red pepper flakes, and 1/4 cup of the bread crumbs
3. Using your hands, mix all ingredients until well incorporated
4. Use immediately or place in refrigerator for up to 24 hours
5. Place the remaining 1/4 cup of bread crumbs into a small bowl
6. Using a scale, weigh meatballs into 1.5-ounce portions and place on a sheet pan
7. Using your hands, shape the meatballs into rounds, roll in the bread crumbs and place
the meatballs in individual, miniature muffin tin cups
8. Bake for 20 minutes or until golden and cooked through.
Nutrition Facts
Per 2 meatballs
(without parmesan)
Calories
Phe (mg)
176
Met (mg)
Protein (grams)
20.3
Serve with grated parmesan cheese
34
Bread Sticks – low pro
Makes 24 breadsticks
Serving Size: 1 breadstick
Ingredients
 3c+2T Wheat Starch (250g)
 1pkg Instant Dry Yeast
 1/3c Unflavored Coarse Metamucil (53g)
 1T Baking Powder
 2T Sugar
 1/2c coffemate non dairy creamer
 1 1/4c Warm Water (110 degs)
 2T Veg Oil
Directions
1. Warm Oven then turn off
2. Mix dry ingredients in a bowl
3. Mix liquid ingredients in a separate bowl
4. Add dry ingredients into the liquid and mix well
5. Cover bowl, place in warm oven for 10 mins to rise.
6. Remove from oven and spread onto a greased sheet pan.
7. Preheat oven to 400
8. Dock the dough with a fork
9. Par bake dough for 20 mins @ 400
10. Remove when light brown
11. Cut into strips
Nutrition Facts
Per breadstick
Calories
66
Phe (mg)
8
35
Met (mg)
2
Protein (grams)
0.2
Roasted Italian Vegetables - all
Makes 4 cups (16 servings)
Serving Size: ¼ cup
Ingredients
 2 large carrots, peeled and cut on the diagonal into 1/2-inch thick slices
 1/2 pound red onions, each halved and cut into 6 or 8 wedges through the root end
 1 fennel bulb, halved lengthwise and cut into 1/2-inch wide wedges through the core
 2 zucchini halved lengthwise, and cut on the diagonal into 1/2-inch thick slices
 1/2 cup extra -virgin olive oil, divided
 1 tablespoon fennel seed, crushed in a mortar or spice grinder
 6 to 8 cloves garlic
 Sea salt, preferably gray salt
Directions
1. Preheat oven to 425 degrees F
2. Prepare all vegetables and place in a large bowl
3. Cover generously with olive oil and Fennel Spice Rub
4. Cover and toss well to combine
5. Heat a very large ovenproof skillet over high heat
6. Add 1/4 cup of the olive oil
7. When the oil is hot, add the carrots and cook for about 1 minute, then add the onions
and cook, turning occasionally with tongs, until the vegetables are nicely browned,
about 10 minutes
8. Reduce the heat if needed to keep them from burning
9. Add the fennel bulb, zucchini, additional Fennel Spice Rub or crushed fennel seed, and
salt, to taste
10. Toss well to distribute the seasoning
11. Drizzle with the remaining 1 tablespoon oil and toss again
12. Transfer the skillet to the oven and roast until the vegetables are deeply caramelized, 20
to 25 minutes, stirring them occasionally so they cook evenly
13. Serve immediately
Nutrition Facts
Per ¼ cup vegetables
Calories
83
Phe (mg)
31
36
Met (mg)
11
Protein (grams)
1.0
SUNDAY
Breakfast
Low Pro – Breakfast Burrito
Makes 5 burritos
Serving Size: 1 burrito
Ingredients
 1c Country Sunrise Egg Mix
 1/4c oil + 2T
 1-1/4c water
 1 onion diced fine
 1 red pepper diced fine
 5 Cambrooke Tortillas
Directions
1. Place 2T oil in a sauté pan and lightly cook onion and pepper dice on low heat
2. While cooking prepare egg mixture from Country Sunrise Packaging
3. Pour egg batter into sauté pan with onion and pepper
4. Scramble egg
5. Place 2 Egg portions in each burrito shell
6. Leave open for topping bar
Nutrition Facts
Per burrito
Calories
432
Phe (mg)
37
37
Met (mg)
6
Protein (grams)
1.0
High Pro - Breakfast Burrito
Makes 5 burritos
Serving Size: ½ burrito
Ingredients
 10 eggs, scrambled
 1 onion diced fine
 1 red pepper diced fine
 5 Regular Tortillas
 2T Oil
Directions
1. Place 2T oil in a sauté pan and lightly cook onion and pepper dice on low heat
2. Pour scrambled egg into sauté pan with onion and pepper
3. Scramble egg
4. Place 2 Egg portions in each burrito shell
5. Leave open for topping bar
Nutrition Facts
Per ½ burrito
Calories
423
Phe (mg)
Met (mg)
Protein (grams)
9.4
Guacamole - all
Makes 10 Tablespoons (about ½ cup)
Serving size: 1 Tbsp
Ingredients
 1 medium avocado mashed (about 2/3c)
 2t lemon juice
 1T Carlita Medium Chipotle Salsa
 2t grated onion
 1/4t salt
Directions
1. Mash avocado with lemon juice, taco sauce, onion, salsa and salt
2. Serve Immediately
Nutrition Facts
Per 1 Tbsp guacamole
Calories
26
Phe (mg)
15
38
Met (mg)
6
Protein (grams)
0.3
Potatoes O’Brien - all
Makes 9 cups (36 servings)
Serving Size: ¼ cup
Ingredients
 3 large white potatoes, diced into 1-inch cubes
 2 tablespoons canola oil
 1 red bell pepper, stem and seeds removed and diced
 1 green bell pepper, stem and seeds removed and diced
 1 large white onion, diced
 Salt and freshly ground black pepper
 1 tablespoon minced fresh parsley leaves
Directions
1. Bring a pot of water to boil for the potatoes and boil until just tender, but not mushy
2. Drain well, cover and set aside
3. Heat the oil in a large saute pan and saute the red and green bell peppers until they
begin to soften
4. Add the onion and saute until translucent
5. Stir in the drained potatoes and season with salt and pepper
6. Garnish with fresh parsley
Nutrition Facts
Per ¼ cup potatoes
Calories
26
Phe (mg)
22
39
Met (mg)
7
Protein (grams)
0.5
Fruit Salad – all
Makes 5 cups
Serving size: ¼ cup serving
Ingredients
 1 papaya or mango
 1 cup strawberries
 2 kiwis
 1 banana
 2 navel oranges
 3 tablespoons honey
 3 to 5 sprigs fresh mint
 1 cup raspberries or blueberries
Directions
1. Peel and dice the mango or papaya, and put in a medium bowl
2. Trim the strawberries' stems and half or quarter (if large) and add to the bowl of fruit
3. Peel and dice the kiwi, add to bowl
4. Peel and slice the bananas, add to bowl
5. Cut the top and bottom off the oranges just deep enough to expose the inner fruit
6. Following the curve of the fruit cut the skin and pith off the orange in panels
7. Holding the orange over the bowl cut between the membranes to free the citrus
segments
8. Let them fall into the bowl as they are cut free
9. By hand, squeeze all the juice from the remaining membrane over the fruit, then discard
10. Repeat with the other orange
11. Lightly stir the honey into the fruit
12. Strip the mint leaves off the stem, tear, or chop into smaller pieces, and stir into the
fruit salad
13. Add the berries and set aside for 10 minutes or up to 2 hours
Nutrition Facts
Per ¼ cup salad
Calories
37
Phe (mg)
13
40
Met (mg)
4
Protein (grams)
0.4