Adapted from Tasty.co
Printable Portobello Fajita Bowl Recipe – Click here for PDF Download
This is a healthy PKU meal that is super easy to batch cook for your week ahead. It’s also easy to make this suitable for those not on a protein restricted diet by adding high protein foods such as chicken or one cup of drained black beans and using brown rice. You can adjust the amounts or even types of spices you use depending on your taste. You can use different vegetables to make this PKU exchange free. It’s important to stick to your daily exchange allowance, so make sure you weigh out your vegetables when serving, and use appropriate amounts for your individual allowance.
Serves 4
Ingredients
1 yellow pepper
1 red pepper
1 green pepper
1tsp salt, divided into two
1tsp smoked paprika, divided
0.5tsp cumin, divided
1.5tsp chilli powder, divided
1tsp chilli flakes, divided
4 portobello mushrooms
1tbsp olive oil
1 large white onion
3 cloves of garlic, minced
3 cups of low protein rice, cooked
1 cup of salsa
1 cup of cauliflower florets
1 cup of chopped green beans
1 tin of corn kernels
1 cup of grated Violife cheese
1 avocado, sliced
1 lime, sliced into wedges
Fresh coriander, for garnish
Method
- Wash the cauliflower and break into florets. Spread the cauliflower over a baking tray and place in an oven pre-heated to 180 degrees C. Roast for about 15 minutes, until soft and starting to brown. Boil or steam the green beans and set aside.
- De-seed and slice the peppers, and transfer into a large bowl Add half of the spices, tossing the peppers to ensure they are coated evenly. Set aside
- Remove the stems from the mushrooms and slice into 1 inch wide pieces, then transfer to a large bowl. Drizzle or spray with a little oil. Add the remaining spices and toss to ensure the mushroom pieces are well coated. set aside.
- Thinly slice the onion then heat the oil in a large pan over a medium-high heat. Add the onion and cook, stirring occasionally, until translucent (about 3 minutes). Add the garlic and peppers, and cook for about 5 minutes, stirring constantly until the peppers are tender. Remove the pepper and onion mixture from the pan and set aside.
- Add the mushrooms to the pan and cook until tender, stirring constantly. Drizzle with a little more oil if needed.
- Divide the rice between four food storage containers and top with the salsa, green beans, cauliflower, corn, peppers and onions, mushrooms and grated cheese. Garnish with slices of avocado, fresh coriander and a wedge of lime (make sure you squeeze extra lime juice over any avocado you’re not planning to eat immediately. This stops it from going brown).
This recipe stores well in the fridge for up to 4 days. If your rice goes hard you can also use this mixture to top jacket potatoes, eat alone with a salad or even on top of toast.
