Dinnertime dishes loaded with nutrients support maintain liked types connected even though refueling just after hectic days put in at get the job done and school. Dairy foods – crucial elements in lots of at-household meals – provide nutrition for folks of all ages to grow and keep stronger bodies and minds.
On the other hand, some bodies are unable to crack down the sugar found in milk, regarded as lactose, which will cause an upset stomach and a heavy, bloated sensation. Relatively than averting dairy and lacking out on valuable nutrients, folks with lactose intolerance can delight in authentic dairy products and solutions that are by natural means lower in or really do not consist of lactose without having the stomachache with meals like:
- Lactose-cost-free milk, which is serious milk with the same 13 vital nutrients as regular milk
- Challenging and aged cheeses, these types of as cheddar, colby, Monterey Jack, Parmesan and Swiss
- Yogurt with stay and active cultures, which enable split down lactose, producing it less complicated to digest
These uncomplicated-to-make foods offer you lactose intolerance-pleasant possibilities for households looking for to keep milk on the menu. Due to the fact they all have to have an hour or fewer in the kitchen, they provide quick answers for all those hectic schedules without having sacrificing taste or nutrition.
Check out MilkMeansMore.org to uncover far more scrumptious dishes that healthy a lactose intolerant food program.
Chicken Cordon Bleu Kebabs
Recipe courtesy of Rachel Gurk of “Rachel Cooks” on behalf of Milk Implies More
2 rooster breasts (6 ounces every single), cubed
1 ham steak (6 ounces), cubed
6 bamboo skewers (8 inches)
1 tablespoon Dijon mustard
1 teaspoon pure maple syrup
1/4 teaspoon ground black pepper
1 teaspoon more-virgin olive oil
1 cup lactose-cost-free 2% milk
1 cup shredded Swiss cheese
salt, to flavor (optional)
pepper, to taste (optional)
To make skewers: Preheat broiler to 500 degrees farenheit. Line broiler pan with foil and spray with nonstick cooking spray.
Thread cubed hen parts and cubed ham items onto skewers.
In modest bowl, incorporate Dijon mustard, maple syrup, black pepper, paprika and oil.
Brush mustard mixture on skewers.
Broil about 5 minutes, flip and prepare dinner 5 minutes, or until finally chicken is cooked by way of.
To make sauce: In little saucepan in excess of medium heat, soften butter. Whisk in flour and cook 1 moment, whisking consistently. Gradually include milk, whisking continually. Insert Dijon mustard. Carry on cooking 5 minutes, or right up until thick. Reduce heat to lower and stir in cheese, whisking until finally melted.
Insert salt and pepper, to taste, if ideal.
Serve rooster and ham kebabs with sauce.
Chicken, Spinach and Feta Casserole
Recipe courtesy of Marcia Stanley, MS, RDN, on behalf of Milk Means Extra
1 package deal (10 ounces) frozen chopped spinach, thawed
1 1/2 cups chopped cooked rooster
3/4 cup crumbled feta cheese
3 tablespoons all-intent flour
2 tablespoons butter, melted
2 teaspoons dried minced onion
1 teaspoon dried oregano leaves
Preheat oven to 350 degrees farenheit.
Place spinach in colander. Use again of huge spoon or rubber spatula to press dampness from spinach.
In substantial bowl, blend spinach, eggs, cottage cheese, chicken, feta cheese, flour, butter, onion, oregano, salt and pepper.
Spoon into greased 1 ½-quart casserole dish. Bake, uncovered, 45-50 minutes, or right up until set in close proximity to heart (160 degrees). Allow stand 5 minutes before serving.