The Everything Lactose Free Cookbook

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The Everything Lactose Free Cookbook Page 10

by Jan McCracken


  ¾ cup soy milk

  Grated lemon zest for garnish (optional)

  Split Pea Soup

  Lots of people love split pea soup but have a notion that it's difficult to create. The creamy texture of this soup is sure to satisfy your yearning for “creamy stuff,” and it's totally lactose free!

  Sort and wash dried peas. Place peas in a large heavy saucepan.

  Add remaining ingredients. Bring to a boil. Reduce heat, cover and simmer until peas are tender, about 1 hour.

  Process half the mixture at a time in a blender until smooth. Serve hot.

  Serves 4; Serving size 1¼ cup

  Calories: 240.86

  Fat: 2.19 grams

  Saturated Fat: 0.58 grams

  Carbohydrates: 39.19 grams

  Calcium: 44.29 mg

  Lactose: 0.0 grams

  ½ pound dried split peas

  4 cups water

  ¾ cup chopped onion

  ½ cup chopped carrots

  ½ cup chopped lean ham

  ½ teaspoon ground celery seeds

  ¼ teaspoon salt

  ¼ teaspoon freshly ground pepper

  ¼ teaspoon dried whole marjoram, crushed

  ⅛ teaspoon dried whole thyme

  Chinese Chicken Soup

  Use this flavorful twist on chicken noodle soup to help get over a cold.

  Cut chicken into strips. Coat a heavy medium saucepan with cooking spray. Add oil and place over medium-high heat.

  Add chicken strips and mushrooms. Sauté, stirring occasionally. Be sure chicken is no longer pink. Add chicken broth and bring to a boil.

  In a small bowl, combine cornstarch, water, and soy sauce. Stir until well-blended, then stir into mixture in saucepan. Reduce heat and simmer for 5 minutes.

  Remove from heat. Stir in lemon juice. Serve while hot. Garnish each bowl with a lemon slice.

  Serves 4

  Calories: 177.70

  Fat: 4.81 grams

  Saturated Fat: 1.17 grams

  Carbohydrates: 5.21 grams

  Calcium: 21.59 mg

  Lactose: 0.0 grams

  3 boneless, skinless chicken breasts

  Nonstick cooking spray

  1 teaspoon olive oil

  8 large fresh mushrooms, sliced

  4 cups chicken broth

  1 tablespoon cornstarch

  2 tablespoons water

  1 tablespoon soy sauce

  2 tablespoons lemon juice

  Lemon slices for garnish (optionalchapter )

  Bean, Barley, and Mushroom Soup

  This easy-to-make recipe warms your house and fills it with tantalizing aromas for hours leading up to dinner time.

  Soak dried lima beans and barley overnight. Rinse and drain.

  In a large soup pot, combine beans, barley, onions, celery, carrot, parsley, and water. Cover and cook over low heat until beans are tender, approximately 2½ hours.

  Add mushrooms. Salt and pepper to taste. Cook for an additional 10 minutes.

  Serves 6

  Calories: 171.26

  Fat: 0.68 grams

  Saturated Fat: 0.18 grams

  Carbohydrates: 33.89 grams

  Calcium: 80.89 mg

  Lactose: 0.01 grams

  1 cup dried lima beans

  4 tablespoons pearl barley

  2 large onions, chopped

  2 ribs celery, chopped

  1 medium carrot, chopped

  2 tablespoons fresh parsley, chopped

  8 cups water

  ½ pound fresh mushrooms, sliced

  1½ teaspoons salt

  ½ teaspoon freshly ground black pepper

  Ruby Red Borscht

  Borscht is usually served cold; however, some people prefer it hot. Try it both ways and see which gets your vote!

  In a large soup pot, combine beets, onion, and broth. Cover and bring to a boil.

  Reduce heat and simmer for 45 minutes. Add lemon juice, sugar, and pepper. Simmer an additional 15 minutes.

  Remove from heat. Gradually stir about one-fourth of hot mixture into beaten eggs. Add to remaining hot mixture, stirring constantly.

  Chill thoroughly. Garnish with fresh dill, if desired.

  Serves 4

  Calories: 190.61

  Fat: 4.84 grams

  Saturated Fat: 1.41 grams

  Carbohydrates: 23.70 grams

  Calcium: 68.48 mg

  Lactose: 0.04 grams

  5 large beets, peeled and grated

  2 medium onions, finely chopped

  6 cups chicken broth

  1 tablespoon lemon juice

  ¼ teaspoon sugar

  ¼ teaspoon pepper

  2 eggs, slightly beaten

  Fresh dill (optional)

  Potato Leek Soup

  The white and pale green sections of the leeks are the most tender and flavorful parts on this onion-like veggie.

  Using the white and pale green part of the leek only, slice in 1" thick pieces. Peel potatoes and cut into 2" pieces.

  Melt margarine over medium-high heat in a large soup pot. Add the pieces of leek. Sauté until soft, not allowing to brown, about 3 minutes. Add chicken broth, potatoes, salt, and pepper. Bring to a boil. Reduce heat to low, cover, and simmer until the vegetables are fork-tender, about 20 minutes. Remove from heat.

  Divide soup in half. Place in blender, adding ¾cup of soy milk. Purée until smooth. Empty soup into a large bowl. Repeat with remaining soup, adding ½ cup soy milk.

  Place puréed soup back in soup pot. If necessary, thin the soup by adding more soy milk, a little at a time, until desired consistency. Reheat soup over low heat, stirring occasionally. Take care not to boil soup. Serve hot with fresh chives for garnish if desired.

  Serves 6

  Calories: 226.95

  Fat: 7.52 grams

  Saturated Fat: 1.26 grams

  Carbohydrates: 34.05 grams

  Calcium: 69.59 mg

  Lactose: 0.0 grams

  4 medium leeks

  1½ pounds potatoes, peeled and cut into 2″ pieces

  3 tablespoons margarine

  2½ cups chicken both

  ½ teaspoon salt

  ⅛ teaspoon ground white pepper

  1¼ cups soy milk

  Fresh chopped chives for garnish (optional)

  Pasta and Fava Bean Soup

  Dried fava beans require overnight soaking and longer cooking than canned favas. The flavor and heartiness of this soup can be attained whether you use dried fava beans or canned.

  Soak fava beans overnight unless using canned beans. Heat oil over medium heat in a stockpot. Add garlic, carrots, onion, and celery. Sauté for 5 minutes.

  Add chopped tomatoes, chicken stock, beans, parsley, oregano, rosemary, thyme, and bay leaf. Bring to a boil. Allow to boil rapidly for 10 minutes.

  Reduce heat, cover, and simmer until beans are tender, about 45 minutes.

  Add pasta and continue cooking for another 10 minutes. Pasta should be soft but not mushy. Season to taste.

  Fava Bean Facts

  You may hear fava beans called by other names: broad bean, English bean, horse bean, Scotch bean, Silkworm bean, and Windsor bean. You may be surprised to learn that the fava bean can be used as a coffee extender when roasted and ground!

  Serves 6

  Calories: 270.16

  Fat: 13.46 grams

  Saturated Fat: 2.11 grams

  Carbohydrates: 27.02 grams

  Calcium: 57.28 mg

  Lactose: 0.0 grams

  1 cup fava beans

  5 tablespoons olive oil

  2 cloves garlic, chopped

  2 large carrots, peeled and diced

  1 large onion, cubed

  2 stalks celery, diced

  1 14-ounce can chopped tomatoes

  7 cups chicken stock

  4 tablespoons freshly chopped parsley

  1 tablespoon freshly chopped oregano

  ½ teaspoon rosemary

  ½ teaspoon thyme />
  1 bay leaf

  1¼ cups macaroni or bow tie pasta

  Salt and pepper to taste

  Tortilla Soup

  Tortilla soup has become a favorite in restaurants. Add more hot sauce to this easy recipe for added zing.

  Coat a medium, heavy-bottom saucepan with cooking spray. Place over medium heat until hot. Add onion, chilies, and garlic. Cook until onion is tender, stirring frequently.

  Add water, tomato juice, tomato, bouillon granules, cumin, chili powder, Worcestershire sauce, pepper, and hot sauce, stirring well. Bring to a boil. Reduce heat, cover, and simmer one hour.

  Cut tortillas into ½″ strips. Add to soup mixture. Cover and simmer 10 minutes.

  Serve steaming hot. Sprinkle cheese over each. Garnish with a fresh cilantro sprig.

  Serves 4

  Calories: 133.69

  Fat: 4.98 grams

  Saturated Fat: 2.80 grams

  Carbohydrates: 18.08 grams

  Calcium: 169.03 mg

  Lactose: 0.0 grams

  Nonstick cooking spray

  ½ cup chopped onion

  1 4-ounce can chopped green chilies, undrained

  2 cloves garlic, crushed

  3¾ cups water

  1½ cups tomato juice

  1 medium tomato, peeled and chopped

  1 teaspoon beef-flavored bouillon granules

  1 teaspoon ground cumin

  1 teaspoon chili powder

  1 teaspoon Worcestershire sauce

  ¼ teaspoon pepper

  3 drops hot sauce or to taste

  3 6″ corn tortillas

  ½ cup shredded Monterey Jack cheese

  Fresh cilantro sprigs

  Cioppino

  Talk about yummy! This bouillabaisse fish stew known as cioppino is truly a seafood lover's delight. You can add squid, other types of fish, lobster — the bigger the pot, the better the stew!

  Clean clams, cut cod fillets into 1″ pieces, and cut scallops in half. Rinse shrimp and crab legs. Combine green pepper, onion, garlic, tomatoes, and clam juice in a large soup pot. Bring to a boil.

  Add wine. Reduce heat, cover, and simmer until onion and pepper are tender, about 10 minutes. Stir in remaining ingredients. Bring to a boil. Reduce heat, cover, and simmer another 8 minutes. Fish will flake easily and clams will open when soup is done. Be sure not to overcook. Serve hot. Sprinkle with freshly grated Parmesan cheese, if desired.

  More Than Just Fish Stew

  The base of this delightful and fresh treat can be made ahead of time. Heat the prepared base and add the fresh seafood, which will cook in just a matter of minutes! Keep in mind that cioppino is another one of those dishes that is best when you eat the whole thing because it's not as good the next day!

  Yields 6 cups

  Calories: 292.85

  Fat: 3.17 grams

  Saturated Fat: 0.38 grams

  Carbohydrates: 17.34 grams

  Calcium: 127.27 mg

  Lactose: 0.0 grams

  9 littleneck clams, cleaned

  ½ pound fresh cod fillets

  ½ pound scallops

  ½ pound medium peeled shrimp

  4 crab legs

  1 medium-sized green pepper, seeded and diced

  1 small onion, diced

  1 clove garlic, minced

  1 16-ounce can whole tomatoes, undrained and chopped

  1 8-ounce can whole tomatoes, undrained and chopped

  ½ cup clam juice

  ½ cup red wine

  2 tablespoons minced fresh parsley

  1 tablespoon chopped fresh basil

  ¼ teaspoon pepper ¼ teaspoon red pepper flakes ⅛ teaspoon rubbed sage ¼ teaspoon oregano Fresh Parmesan cheese (optional)

  Tofu Eggplant Gumbo

  If you're not a tofu fan, this gumbo will ease you into it! There are so many flavors mingled in this stew that you won' even notice the tofu.

  Cut tofu in 1″ cubes. Heat ⅔ teaspoon oil in a medium nonstick sauté pan. Stir in ½ teaspoon Worcestershire sauce and celery salt. Add tofu and stir-fry until crusted and golden brown on all sides.

  Heat remaining oil in another nonstick pan. Place onion, green onion, green peppers, celery, tomato, and eggplant in pan. Sprinkle with remaining Worcestershire sauce and spices.

  Cook vegetables until fork tender. Add okra and beef stock. Continue cooking until liquid thickens. Top with tofu at serving time.

  Serves 4

  Calories: 155.20

  Fat: 6.80 grams

  Saturated Fat: 0.75 grams

  Carbohydrates: 14.14 grams

  Calcium: 210.05 mg

  Lactose: 0.0 grams

  12 ounces extra-firm tofu

  1⅓ teaspoons olive oil, divided

  2 teaspoons Worcestershire sauce, divided

  ⅛ teaspoon celery salt

  ½ cup onion, chopped

  ½ cup green onion, chopped

  1¼ cups green pepper, chopped

  1 cup celery, sliced

  1¼ cups tomato, crushed

  ¾ cup eggplant, diced

  2 teaspoons garlic, chopped

  ½ teaspoon dried thyme

  ⅛ teaspoon cayenne pepper

  ¼ cup fresh parsley, chopped

  ¾ cup okra, sliced

  2 cups beef stock

  Cold Blueberry Soup

  Cold fruit soups are great for a summer brunch or a special occasion.

  Combine blueberries, grape juice, 1 cup water, cinnamon, and sugar in a medium saucepan. Bring to a boil. Reduce heat, cover, and simmer 5 minutes.

  Combine cornstarch and ¼ cup water. Stir until well blended. Add cardamom to cornstarch mixture. Stir mixture into soup, stirring constantly.

  When mixture begins to thicken, remove from heat. Let cool to room temperature. Cover and refrigerate until thoroughly chilled. Remove cinnamon stick before serving. Garnish with a sprinkling of whole blueberries on top.

  Serves 4

  Calories: 94.90

  Fat: 0.24 grams

  Saturated Fat: 0.04 grams

  Carbohydrates: 23.62 grams

  Calcium: 10.44 mg

  Lactose: 0.0 grams

  1½ cups fresh blueberries

  1¼ cups unsweetened grape juice

  1 cup water

  1 3″ stick cinnamon

  2 teaspoons sugar

  1 tablespoon cornstarch

  ¼ cup water

  ¼ teaspoon ground cardamom

  Extra blueberries for garnish (optional)

  Cold Apricot Soup

  Fresh is the word! Serve this in crystal stemmed glasses with a fresh apricot slice on the side, a shortbread cookie, and a cup of tea.

  Combine chopped apricots, wine, and preserves in blender. Purée until smooth.

  Place apricot mixture in a large bowl. Add yogurt and whisk until smooth. If necessary, add soy milk to thin.

  Cover and refrigerate about an hour. Chill soup bowls or crystal stemmed glasses while soup is getting cold. Garnish with apricot slices.

  Serves 4

  Calories: 240.03

  Fat: 4.47 grams

  Saturated Fat: 2.60 grams

  Carbohydrates: 30.59 grams

  Calcium: 174.28 mg

  Lactose: 0.0 grams

  3 cups fresh apricots, pitted and chopped

  1½ cups fruity white wine

  3 tablespoons apricot preserves

  1 pint plain yogurt

  Soy milk (optional)

  Apricot slices for garnish

  8

  Slaws and Salads

  Overnight Coleslaw

  Chinese Coleslaw

  Black Bean Slaw

  Veggie Slaw

  Tangy Horseradish Coleslaw

  Picnic Coleslaw

  Carrot and Cabbage Slaw

  Oriental Spinach Salad

  Spinach Radicchio Salad

  Tofu Tossed Salad

  Fresh Greens and Red Pepper Dressing

  Tofu Garden Salad with Sesame Dressing
/>   Papaya Salad

  Cool-As-a-Cucumber Salad

  Marinated Avocado and Mushroom Salad

  Zucchini Macaroni Salad

  New Potato Salad

  Strawberry Spinach Salad

  Cauliflower Salad

  Wild Rice Cranberry Salad

  Overnight Coleslaw

  This is a perfect dish to take to a barbecue or party. Prepare it the night before and just grab it out of the fridge when you're ready to go!

  Serves 8

  Calories: 34.14

  Fat: 0.20 grams

  Saturated Fat: 0.02 grams

  Carbohydrates: 7.96 grams

  Calcium: 34.21 mg

  Lactose: 0.0 grams

  4 cups shredded cabbage

  2 cups shredded carrots

  ¾ cup thinly sliced green onions

  ¾ cup unsweetened apple juice

  ⅔ cup cider vinegar

  1 tablespoon prepared mustard

  1½ teaspoons paprika

  1 teaspoon mustard seeds ½ teaspoon garlic salt

  ½ teaspoon celery seeds ½ teaspoon pepper

 

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