The Everything Lactose Free Cookbook
Page 18
Kidney Bean Shapes
True to their name, these popular beans are kidney shaped and are especially good in dishes that are simmered, where they absorb the flavors of seasonings of the other foods with which they are cooked.
Serves 4
Calories: 318.93
Fat: 9.94 grams
Saturated Fat: 3.09 grams
Carbohydrates: 41.77 grams
Calcium: 131.49 mg
Lactose: 0.06 grams
1 pound red potatoes
1 15-ounce can red kidney beans
1 tablespoon margarine
1 small red onion, slivered
1 teaspoon chili powder
¼ cup plus
2 tablespoons water
1 large tomato, chopped
¾ teaspoon chopped fresh sage
4 large eggs
⅓ cup lightly packed cilantro leaves
¾ cup plain yogurt
Edamame and Veggie Salad
Give edamame a try. Boil some frozen edamame beans, add a little Himalayan sea salt for flavor, and eat it as a snack.
Cook edamame according to package directions; drain and chill.
In a large bowl, combine edamame, cucumber, onion, green pepper, carrots, cabbage, and broccoli. Toss until veggies are well mixed. Set aside.
Combine vinegar, garlic, olive oil, salt, and oregano in a blender. Process at high speed until well blended. Pour dressing over veggies.
Toss until veggies are well coated. Chill for at least two hours before serving.
Edamame
Edamame is a green vegetable soy bean, harvested at the peak of ripening just before it dries and hardens. It can be eaten as a snack, a side dish, or added to your favorite recipes. Edamame scores high on phyto-chemicals, which are special compounds produced by plants that may help prevent disease.
Serves 4
Calories: 386.22
Fat: 31.07 grams
Saturated Fat: 4.22 grams
Carbohydrates: 20.76 grams
Calcium: 142.93 mg
Lactose: 0.05 grams
½ pound frozen edamame
1 cucumber, sliced thinly
1 medium onion, diced
1 green pepper, diced
3 carrots, shredded
1 cup cabbage, shredded
1 cup broccoli, chopped
¼ cup apple cider vinegar
2 cloves garlic
½ cup olive oil
Salt to taste
Pinch of oregano
New Potatoes and Beans
The flavor of new, small red potatoes just can' be beat. This is a good barbeque dish that makes a very colorful presentation and brings folks back for a second helping!
Bring water to boil in 3-quart saucepan over high heat.
Add potatoes, onion, bouillon, and garlic to boiling water. Return to boil.
Reduce heat to low and cover. Cook for about 10 minutes until potatoes are crisp-tender. Drain.
Rinse and drain red kidney beans. Cut green and red pepper into 1/4 inch strips. Add kidney beans, pepper strips, olive oil, vinegar, parsley flakes, and rosemary leaves to potato mixture. Stir well to combine all ingredients. Return to medium heat.
Cook, uncovered, about 3 minutes or until hot. Stir occasionally to prevent sticking. Remove from heat and cover. Let stand for 5 minutes before serving.
Serves 6
Calories: 145.65
Fat: 2.67 grams
Saturated Fat: 0.40 grams
Carbohydrates: 25.57 grams
Calcium: 30.64 mg
Lactose: 0.0 grams
2 cups water
3 cups sliced new red potatoes
¼ cup chopped onion
2 teaspoons instant chicken bouillon granules
1 clove garlic, minced
1 15-ounce can red kidney beans
¼ cup green pepper strips
¼ cup red pepper strips
1 tablespoon olive oil
1 tablespoon red wine vinegar
2 teaspoons dried parsley flakes
¼ teaspoon dried rosemary leaves, crushed
Tortillas and Black Beans
This is a very satisfying and filling dish with high calcium scores, low lactose scores, and great flavor and taste!
Cook rice according to package directions. While rice is cooking, prepare the rest of the recipe. Rinse black beans and set aside.
Heat olive oil in a large skillet or wok. Add onion and sauté for one minute.
Add garlic and sauté another 2 minutes. Add bell pepper to skillet and continue sautéing another 2 minutes. Add jalapeño pepper, chopped tomato, cumin, beans, and cooked rice. Keep mixture warm.
Heat tortillas in oven or microwave according to package directions. Fill your warm tortilla with mixture.
Garnish with condiments of your choice such as sour cream, chopped green onions, and salsa.
Serves 8
Calories: 379.75
Fat: 6.63 grams
Saturated Fat: 1.44 grams
Carbohydrates: 66.68 grams
Calcium: 120.53 mg
Lactose: 0.0 grams
1 cup basmati rice
2 15-ounce cans black beans
1 tablespoon olive oil
1 medium yellow onion, chopped
1 large clove garlic, minced
1 bell pepper, chopped
1 jalapeño pepper, chopped
1 Roma tomato, chopped
1 teaspoon cumin
1 package 8″ flour tortillas
Chopped avocado, fresh cilantro, hot sauce, yogurt or sour cream, grated cheese (optional)
No-Guilt Refried Beans
Just a little note on pinto beans: You can find them in the freezer section and make an awesome bean soup with them.
Drain and rinse pinto beans.
Combine beans, salsa, onion and garlic powder in a heavy 2-quart saucepan over medium-high heat. Bring mixture to a boil, stirring occasionally.
Reduce heat to medium-low and simmer until onion is translucent, about 8 minutes. Stir occasionally to prevent sticking. Add margarine and stir until melted.
Remove from heat and allow mixture to cool slightly.
Pour mixture into blender. Process until smooth.
Serves 4
Calories: 125.17
Fat: 3.76 grams
Saturated Fat: 0.65 grams
Carbohydrates: 18.00 grams
Calcium: 51.07 mg
Lactose: 0.0 grams
1 15-ounce can pinto beans
¼ cup thick and chunky salsa
2 tablespoons finely chopped onion
⅛ teaspoon garlic powder
1 tablespoon margarine
Triple Bean Bake
If you like a little sweetness in your beans, then go for the addition of the light molasses. If you opt out of the molasses, the dry mustard combined with the apple juice concentrate will give the flavor a new twist!
Preheat oven to 375°F. Drain and rinse all beans.
Put oil in a 10-inch nonstick skillet over medium heat. Add onion and celery. Cook until tender, about 6 minutes, stirring occasionally.
Add pinto beans, butter beans, garbanzo beans, tomato sauce, apple juice, dry mustard, and molasses, if desired. Stir until combined.
Spoon mixture into 2-quart casserole. Bake covered until hot and bubbly, about 30 minutes.
Serves 8
Calories: 185.46
Fat: 1.87 grams
Saturated Fat: 0.28 grams
Carbohydrates: 35.40 grams
Calcium: 70.60 mg
Lactose: 0.0 grams
1 cup thinly sliced onion
½ cup thinly sliced celery
1 teaspoon light olive oil
1 15-ounce can pinto beans
1 15-ounce can butter beans
1 15-ounce can garbanzo beans
1 8-ounce can tomato sauce
¼ cup frozen apple juice concentrate, defrosted
½ teaspoon dry mustard
Lentil Stew
This stew will literally warm your very soul on a cold winter day!
Combine all ingredients in a large soup pot. Bring to a boil.
Reduce heat and cover.
Simmer over low heat until lentils are tender, about 45 minutes.
Serve piping hot!
Liturgy of Lentils
Lentils, also referred to as “ dal,” is the staple food in every home in India. Dal is India's comfort food! A variety of lentils exist with colors that range from yellow to red-orange to green, brown, and black.
Serves 8
Calories: 169.25
Fat: 1.56 grams
Saturated Fat: 0.36 grams
Carbohydrates: 28.63 grams
Calcium: 46.37 mg
Lactose: 0.0 grams
2 large onions, chopped
2 medium carrots, chopped
1 cup dry lentils
½ cup chopped fresh parsley
1 16-ounce can whole tomatoes, undrained and coarsely chopped
3 cups chicken broth
¼ cup dry sherry
½ teaspoon dried whole thyme
½ teaspoon dried whole marjoram
½ teaspoon pepper
Lentil Salad
The colors of the lentils in this salad make it very inviting. The combination of lentils with spinach torn in small pieces gets very high ratings on the healthy scale!
Cook the lentils according to package directions. Drain and chill the lentils.
In a small bowl, combine onion, salsa, chili powder, oregano, and lemon juice. Set aside.
Put chopped spinach and salsa mixture in a medium bowl. Toss until mixed well.
Fold in lentils.
Place whole spinach leaves on 4 salad plates. Mound salad on top.
Serves 4
Calories: 106.44
Fat: 0.34 grams
Saturated Fat: 0.04 grams
Carbohydrates: 24.28 grams
Calcium: 33.97 mg
Lactose: 0.0 grams
½ cup mild onion, finely chopped
½ cup mild salsa
2 teaspoons chili powder
½ teaspoon dried oregano
2 tablespoons lemon juice
1 cup fresh spinach, torn
½ cup red lentils, cooked, drained, and chilled
½ cup yellow lentils, drained and chilled
Whole spinach leaves (optional)
Lentils and Rice
If you're accustomed to using veggie broth in your cooking, use it in this recipe as well. Veggie broth enhances the flavor of this dish.
Heat margarine and oil together until margarine melts in a large, heavy skillet over low heat. Add onion slices. Cook slowly, stirring.
Place water and lentils in a large stockpot, and bring to a boil over medium-high heat. Reduce heat and simmer, covered, for 20 minutes.
Drain lentils and place in a large, heavy saucepan. Add broth, rice, salt, cumin, and pepper.
Set aside ⅓ cup of the onions. Add the remainder of the onions to the lentil mixture. Bring to a boil. Reduce heat and cook, covered, until rice is tender, about 25 minutes.
Sprinkle the reserved onions over the top and serve immediately.
Serves 6
Calories: 282.65
Fat: 8.66 grams
Saturated Fat: 1.48 grams
Carbohydrates: 39.39 grams
Calcium: 30.22 mg
Lactose: 0.0 grams
1 tablespoon margarine
2 tablespoons olive oil
2 cups sliced onions
1 cup lentils, rinsed
5 cups water
3 cups chicken or vegetable broth
½ cup long grain rice
¾ teaspoon salt
1 teaspoon ground cumin Freshly ground black pepper to taste
14
Chicken Entrées
Chicken with Blackberry Mustard
Spicy Chicken with Mango Sauce
Oven-Fried Sesame Chicken
Lemon Chicken with Broccoli
Grilled Balsamic Chicken
Pecan Chicken Breasts
Paprika Yogurt Chicken
Baked Lemon Pepper Chicken
Berried Chicken
Basil Orange Chicken
Chicken with Blackberry Mustard
Blackberry mustard is tantalizing to your taste buds! Be sure to check the label on the prepared mustard that you choose to buy for any lurking lactose.
Cut chicken breasts into small, 1" cubes. Set aside in refrigerator until ready to use.
In a small bowl, combine paprika, salt, sage, pepper, and onion powder to make spice mix. Stir well. Dust chicken cubes with the spice mixture and allow to stand for 15 minutes.
Heat the olive oil in a large, heavy skillet over medium heat. Sauté the chicken until done. Set aside and keep warm.
Combine blackberry jam and Dijon mustard in the skillet over medium heat. Stir until well combined and warm.
Sprinkle chicken with chopped fresh parsley. Serve with blackberry mustard.
Blackberry Bramble
Wild blackberries grow on bramble bushes. These sweet and juicy little berries are high in fiber and pack a powerful antioxidant punch in addition to being a good source of vitamins C and E, iron, and calcium. Add fresh blackberries to your choice of yogurt for a great LI snack!
Serves 5
Calories: 498.81
Fat: 9.49 grams
Saturated Fat: 1.75 grams
Carbohydrates: 67.70 grams
Calcium: 52.54 mg
Lactose: 0.0 grams
5 4-ounce boneless, skinless chicken breasts
1 teaspoon paprika
1 teaspoon coarse salt
⅛ teaspoon ground sage
1 teaspoon pepper
1 tablespoon onion powder
2 tablespoons olive oil
1½ cups blackberry jam
6 tablespoons Dijon mustard
¼ cup chopped fresh parsley
Spicy Chicken with Mango Sauce
The mango sauce is the star of this dish, and the chile provides a trace of kick.
Peel the mango, cutting fruit away from the seed in wide strips. Drizzle mango strips with lemon juice.
In a blender, finely purée one-third of the mango pieces with the yogurt until well combined and smooth. Cover and place in refrigerator until serving time.
Tear lettuce leaves into large pieces. Slit open the chile. Trim and cut into thin rings. Rinse chicken and pat dry with paper towels. Cut into finger-width strips.
Heat oil in a nonstick skillet over medium-high heat. Add chicken strips and chile when oil is hot. Sauté on all sides for about 4 minutes until golden brown. Make sure chicken is cooked thoroughly. Season with salt to taste.
Arrange the chicken and chile mixture on the lettuce on plates. Garnish with the mango pieces and drizzle with the mango sauce.
Mango Madness
Mangoes are an extremely versatile fruit. You can eat them for breakfast, lunch, dinner, snacks, and desserts — and when they're in season, it may be difficult to resist doing just that! Blend them into a smoothie for breakfast, use them to flavor your salad dressing for lunch, top your dinner with mango salsa, and eat it with a sorbet for dessert.
Serves 2
Calories: 342.84
Fat: 16.22 grams
Saturated Fat: 2.91 grams
Carbohydrates: 22.48 grams
Calcium: 64.81 mg
Lactose: 0.0 grams
1 ripe mango
2 tablespoons fresh lemon juice
2 ounces plain yogurt
4 leaves leaf lettuce
2 tablespoons olive oil
1 red chile or to taste
8 ounces boneless, skinless chicken breasts Salt to taste
Oven-Fried Sesame Chicken
There are ways to satisfy your hunger for fried foods in a healthy way. This oven-fried sesame chicken is sure to ple
ase that hankerin' for fried chicken!
Preheat oven to 400°F.
In a small, flat bowl, combine sesame seeds, flour, and pepper.
Pour soy sauce in a saucer. Dip chicken into soy sauce, then dredge in sesame seed mixture.
Arrange chicken, bone side down, in a large, shallow baking dish. Melt margarine and drizzle over chicken.
Bake for 45 minutes or until chicken is tender.
Serves 4
Calories: 262.29
Fat: 11.15 grams
Saturated Fat: 2.00 grams
Carbohydrates: 4.44 grams
Calcium: 22.34 mg
Lactose: 0.0 grams
3 tablespoons toasted sesame seeds
2 tablespoons all-purpose flour
¼ teaspoon pepper
2 tablespoons soy sauce
4 4-ounce chicken breast halves, skinned
2 tablespoons margarine, melted