Allergy friendly pork and broccoli slice

An allergy friendly lunch which can be prepared in advance to help you save time.
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Three pieces of pork and broccoli slice
SF Soy free NF Nut free LF Lactose free GF Gluten free EF Egg free DF Dairy free Allergy Friendly Main meal
Ingredients
Serves
people
Method
  1. Preheat oven to 180°C.
  2. Peel and chop potato into small pieces. Steam for 20 minutes or until tender.
  3. Heat oil in pan. Add onion and pork. Cook, gently stirring, until pork is cooked through.
  4. Add broccoli and corn. Gently stir to heat through.
  5. Mash potato with lemon juice until smooth.
  6. Combine egg replacer and water as per instructions on egg replacer package.
  7. Combine potato, pork mixture, rice and egg replacer mixture.
  8. Line baking tray with non-stick baking paper.
  9. Press potato mixture into baking tray.
  10. Bake in oven for 30 minutes or until golden.
  11. Serve with gluten free bread and lettuce, sliced tomato and cucumber.

Options include

  • Canned tuna, beef or chicken mince can be used instead of pork. Tuna should only be used if no children require fish free meals.
  • This recipe can be served with cooked vegetables instead of salad.

Recipe tip

  • Gluten free bread often contains soy and egg. This should be checked for children who are allergic to soy and egg.
  • Serve with regular bread for children who are not allergic to wheat and who do not have coeliac disease.

Each serve provides

Food group Children’s serves
Meat/alternatives 1 children’s serve
Vegetables 1 children’s serve
Grains 1 children’s serve
Children’s serve as per the Australian Dietary Guidelines. For full guidelines, see below.
The nutritional information provided is based on the exact ingredients and method as shown. Any variation/s to the ingredients or method may alter the nutritional outcome.

Allergy information

This recipe does not account for potential contamination that may occur through manufacturing and processing. Ingredients in this recipe may still have precautionary allergen food labelling (e.g. “may contain traces of”).

When preparing this recipe, it is important to:

  • double-check the label of ingredients every time you make it
  • prevent any contamination during preparation, cooking and serving.

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Recipe adapted from Get Up and Grow: Cooking for Children with permission of the Australian Government.

Written and reviewed by dietitians and nutritionists at Nutrition Australia, with support from the Victorian Government.

 
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