The Everything Lactose Free Cookbook
Page 19
Lemon Chicken with Broccoli
You just can' beat combining fresh broccoli with freshly squeezed lemon juice. If you're watching your weight, this recipe is great without the rice.
Dice chicken into bite-sized pieces. Heat oil in a large heavy skillet or wok. Stir-fry until chicken is done and no longer pink.
Break broccoli into florets and steam until crisp-tender. Add broccoli to chicken.
In a small saucepan, stir together salt, sugar, lemon juice, water, and cornstarch. Heat over medium heat, stirring constantly until sauce thickens.
Pour sauce over chicken and broccoli. Heat through. Serve over steamed rice.
Serves 4
Calories: 243.11
Fat: 4.98 grams
Saturated Fat: 0.87 grams
Carbohydrates: 21.44 grams
Calcium: 40.37 mg
Lactose: 0.0 grams
4 4-ounce boneless, skinless chicken breasts
1 tablespoon olive oil
½ pound broccoli crowns
1 teaspoon salt
¼ cup sugar
1½ tablespoons fresh lemon juice
¾ cup water
3 tablespoons cornstarch
2 cups prepared steamed rice (optional)
Grilled Balsamic Chicken
Balsamic vinegar is sweet yet simultaneously tart. It blends deliciously with chicken.
Rinse chicken pieces and pat dry. Arrange chicken in shallow baking dish.
Combine remaining ingredients in a small bowl and whisk to blend well. Pour marinade over chicken. Cover and refrigerate for at least 24 hours, turning occasionally.
Preheat oven to 325°F or prepare grill for cooking.
Oven instructions: Bring chicken and marinade to room temperature. (Don' let it sit out longer than 1½ hours to 2 hours at the most.) Bake for 30 to 40 minutes or until chicken is done.
Grilling instructions: Remove chicken from marinade. Place on grill until chicken is done (this will vary according to size of chicken quarters). Turn chicken only once during grilling.
Vinegar Trivia
Vinegar was a byproduct of wine for many years. The word vinegar comes from the French word vinaigre, which means sour wine. You can choose from a whole rainbow of vinegars at your local market — white wine vinegar, red wine vinegar, apple cider vinegar — the list goes on, but none is quite so pleasing as rich, dark balsamic vinegar with its mild flavor.
Serves 8
Calories: 419.16
Fat: 23.27 grams
Saturated Fat: 6.46 grams
Carbohydrates: 2.80 grams
Calcium: 35.22 mg
Lactose: 0.0 grams
1 3-pound chicken, quartered
¼ cup chicken broth
½ cup balsamic vinegar
⅓ cup green onions, chopped
2 tablespoons Dijon mustard
1 tablespoon garlic, minced
1 tablespoon sugar
2 teaspoons Worcestershire sauce
1 teaspoon dry mustard
1 teaspoon cracked black pepper
Pecan Chicken Breasts
Pecans provide a subtle crunch to a naturally soft bird. The texture and the taste blend for a startlingly exciting dish.
Mix bread crumbs and pecans in a flat dish. Sprinkle flour in a shallow dish or glass pie plate. Season with salt and pepper.
Beat the egg substitute, water, and Tabasco sauce in a medium bowl.
Dip chicken breasts first in the flour, then in the egg mixture, then in the bread crumb mixture. Place on a plate. Cover and refrigerate for at least 30 minutes.
Coat a large skillet with cooking spray. Melt margarine over medium heat.
Add chicken breasts. Cook for about 30 minutes, making sure to brown evenly on all sides.
Pecan Prattle
Pecans are delicious and nutritious! The fat found in pecans contains no cholesterol and is mostly monounsaturated fat (60 percent monounsaturated, 30 percent polyunsaturated). Pecans bless you with vitamins A, B, and C, plus potassium, phosphorous, iron, and calcium. They are also a good source of protein and fiber — hard to believe a little nut can hold all that nutrition!
Serves 4
Calories: 449.72
Fat: 18.54 grams
Saturated Fat: 2.79 grams
Carbohydrates: 33.64 grams
Calcium: 94.80 mg
Lactose: 0.0 grams
1 cup bread crumbs
¼ cup finely chopped pecans
½ cup flour Salt to taste
¼ teaspoon black pepper
½ cup egg substitute
1 tablespoon water
2 dashes Tabasco sauce or to taste
4 4-ounce boneless, skinless chicken breasts
Nonstick cooking spray
2 tablespoons margarine
Paprika Yogurt Chicken
This dish's unique blend of tastes will please your palate even as your brain struggles to identify all the different flavors. Cooking with yogurt allows you to enjoy “creamy” and low lactose all at the same time!
Heat olive oil in a heavy 10" skillet.
Cook onion, ginger, and garlic together.
Add paprika, salt, cayenne pepper, sugar, mushrooms, tomatoes, and yogurt. Cook for about 5 minutes.
Add chicken and cook until thoroughly done.
Serve immediately.
Serves 4
Calories: 231.26
Fat: 6.65 grams
Saturated Fat: 1.64 grams
Carbohydrates: 13.33 grams
Calcium: 77.68 mg
Lactose: 0.0 grams
1 tablespoon olive oil
1 onion, finely chopped
1 tablespoon minced fresh ginger
2 cloves garlic, minced
2 tablespoons paprika
Salt to taste
Cayenne pepper to taste
Pinch of sugar
½ pound sliced fresh mushrooms
2 tomatoes, coarsely chopped
½ cup plain yogurt
1 pound boneless, skinless chicken breasts
Baked Lemon Pepper Chicken
This is a super easy recipe that is absolutely yummy in your LI tummy! If your tummy doesn' like Parmesan cheese, please substitute with a cheese that does.
Preheat oven to 400°F.
Spray a casserole dish with nonstick cooking spray; spread onions all over bottom. Place chicken breasts on top, bone side down.
Sprinkle with lemon pepper, Parmesan cheese, and basil.
Bake, uncovered, about 60 minutes. Make sure chicken is cooked through with no “pink” liquid running when fork tested.
Pink Chicken
It's very important to make sure any chicken that you are preparing has no pink juices running from it before you serve it. The most reliable way to test for doneness of chicken is to use a meat thermometer; however, you can prick the chicken and let the juices flow. If they're clear, you're in the clear and it's time to eat!
Serves 4
Calories: 205.39
Fat: 4.52 grams
Saturated Fat: 1.42 grams
Carbohydrates: 2.84 grams
Calcium: 40.39 mg
Lactose: 0.01 grams
Nonstick cooking spray
1 medium onion, thinly sliced
4 skinless, bone-in chicken breast halves
1 teaspoon lemon pepper
1 tablespoon grated Parmesan cheese
1 teaspoon dried basil
Berried Chicken
Berry, berry good! This colorful recipe is a fun variation for chicken.
Heat oil over medium-high heat in a large skillet or wok. Add garlic and slightly cook, stirring to mingle with hot oil. Remove garlic from skillet. Add chicken, browning on all sides. Sprinkle with salt if desired.
Combine cranberry sauce, vinegar, orange zest, and orange juice in a small bowl. Whisk to blend well. Pour over chicken in skillet. Reduce heat to low. Cover and simmer about 35 minutes or until chicken is fork tender.
Seed and rinse gree
n pepper. Cut in strips, crosswise. Add green pepper and onion to skillet combination.
Combine cornstarch, water, and soy sauce in a screw top jar. Shake until lumps disappear. Add cornstarch mixture to chicken, stirring constantly to combine smoothly.
Simmer until mixture is clear and thickened. Cook only until veggies are crisp-tender. Don' overcook! Serve over hot rice if desired.
Serves 8
Calories: 296.36
Fat: 6.77 grams
Saturated Fat: 1.15 grams
Carbohydrates: 27.20 grams
Calcium: 22.37 mg
Lactose: 0.0 grams
2 tablespoons oil
1 clove minced garlic
2 pounds boneless chicken breast strips
1 teaspoon salt
1 16-ounce can whole cranberry sauce
½ cup cider vinegar
Zest and juice of ½ orange
2 tablespoons cornstarch
¾ cup water
1½ tablespoons soy sauce
1 large green pepper
½ cup thinly sliced onion
Cooked rice (optional)
Basil Orange Chicken
Fresh basil and fresh ginger blended with the balsamic vinegar produce a sweet yet slightly tart flavor in this recipe.
In a medium bowl, combine chopped basil, vinegar, orange marmalade, ⅓ cup of orange juice, oil, ginger, and salt. Whisk until well blended. Pour two-thirds of the mixture into a medium-sized flat glass dish. Set aside remaining orange mixture in bowl.
Thoroughly coat chicken breasts in orange mixture by placing in dish and turning several times. Place chicken in dish in refrigerator for at least 30 minutes to marinate. Peel and section oranges. Set aside.
Preheat broiler. Place chicken on broiler rack. Spoon orange marinade on top of chicken. Broil about 6–8 inches from heat for 5 minutes. Turn chicken breasts over and spoon on the rest of the orange marinade. Return chicken to broiler and broil for another 5 minutes until chicken is golden. Make sure liquid running from chicken is clear and chicken is cooked completely through.
While chicken is broiling, pour basil-orange mixture from bowl into a small saucepan. Bring to a boil over medium heat. Add cornstarch and cook until mixture begins to thicken, stirring constantly. Add orange sections and gently stir to combine with basil-orange sauce.
Place each chicken breast on a warmed plate. Spoon sauce over chicken breasts and serve immediately.
Serves 4
Calories: 263.69
Fat: 2.82 grams
Saturated Fat: 0.57 grams
Carbohydrates: 31.66 grams
Calcium: 60.92 mg
Lactose: 0.0 grams
3 tablespoons fresh chopped basil
2 tablespoons balsamic vinegar
⅓ cup orange marmalade
⅔ cup orange juice
1 teaspoon olive oil
¼ teaspoon fresh ginger, minced
½ teaspoon salt
4 boneless, skinless chicken breasts
2 oranges 1½ teaspoons cornstarch
15
Beef and Lamb Entrées
Stuffed Steak with Red Gravy
Beef Teriyaki
Beef Stroganoff
Curry Slurry
Old-Fashioned Meatloaf Heart Smart
Meatballs and Sauerkraut
Herbed Lamb Chops
Skillet Lemony Lamb Chops
Grecian Shish Kabobs
Lamb with Fruit and Nut Sauce
Stuffed Steak with Red Gravy
Who says gravies have to be made with milk? This hearty recipe takes a little time to prepare but is so worth it!
Place steak on large cutting board. Cover with plastic wrap. Pound with side of meat mallet into large rectangle. Season to taste with salt and cayenne pepper. Refrigerate until ready to stuff.
In a medium saucepan, bring water to a boil. Add rice. Reduce heat and cover. Allow to simmer for about 20 minutes or until tender. Drain well. Place rice in a medium bowl and set aside.
Squeeze thawed spinach dry. Season spinach with salt and pepper. Remove steak from refrigerator. Using spatula, spread spinach in a flat layer about 4" wide across center of steak.
Add ½ teaspoon basil and egg to rice, mixing well. Spoon rice mixture on top of spinach. Spread evenly with spatula. Add salt, pepper, and remaining basil to shredded carrots; mix well. Spoon carrot mixture over rice, patting evenly.
Bring both ends of steak over filling, overlapping slightly. Secure with wooden picks. Place onion slices, carrot slices, and celery slices in bottom of large Dutch oven. Place rolled steak in pot, seam side down. Pour tomato juice around the bottom of the pan. Bring to a boil.
Cover, reduce heat, and simmer about 2 hours or until meat is tender, basting occasionally with pan drippings. Place meat on a large serving platter. Mix cornstarch and cold water in a small screw top jar. Pour over pan drippings. Cook over medium heat until thickened, stirring frequently. Serve immediately.
Serves 8
Calories: 328.88
Fat: 8.05 grams
Saturated Fat: 2.78 grams
Carbohydrates: 21.11 grams
Calcium: 145.54 mg
Lactose: 0.01 grams
2 pounds round steak
Salt and cayenne pepper to taste
2 cups water
½ cup long-grain rice, uncooked
2 10-ounce packages frozen chopped spinach, thawed
Salt and freshly ground pepper to taste
1 teaspoon dried basil
1 egg, lightly beaten
4 large carrots,
3 shredded and
1 sliced
1 medium onion, sliced
1 stalk celery, sliced
1½ cups tomato juice
2 tablespoons cornstarch
¼ cup cold water
Beef Teriyaki
A good beef teriyaki recipe can be used in a variety of ways and doesn' always have to be served over rice. Toss the beef with a variety of freshly steamed veggies.
Cut slightly frozen beef into ⅛″ thick strips.
In a medium bowl, mix soy sauce, sherry, sugar, ginger, and garlic powder. Stir in meat. Allow to marinate for 15 minutes.
Thread beef on skewers. Preheat broiler or prepare grill.
Broil 4" from heat for 2 minutes on each side or until done as desired. Serve on hot cooked rice.
Rice Spells “Variety”!
There are so many different varieties of rice. Be experimental with your rice choices. Read the labels and familiarize yourself with the nutritional values of rice, then take them home and cook with them to see which ones you like the best.
Serves 4
Calories: 166.48
Fat: 4.27 grams
Saturated Fat: 1.49 grams
Carbohydrates: 1.39 grams
Calcium: 6.19 mg
Lactose: 0.0 grams
1 pound beef round steak
¼ cup soy sauce
1 tablespoon dry sherry
1 tablespoon sugar
½ teaspoon grated fresh ginger
¼ teaspoon garlic powder
Cooked rice (optional)
Beef Stroganoff
Serve this to guests and they'll think they're dining in a fine restaurant instead of your home! Be sure to use “unsweetened” soy milk for this recipe or substitute your favorite lactose-free milk.
In a small bowl, combine soy milk and vinegar. Allow to stand for 15 minutes. Meanwhile, cut beef across grain into thin slices.
In a large skillet, heat one tablespoon oil over high heat. Add beef. Stir-fry for one minute. Remove beef from skillet.
Add remaining 2 tablespoons oil to skillet and heat. Add onion and mushrooms. Stir-fry 4 minutes. Reduce heat to medium.
In a small bowl, blend flour, soy sauce, garlic, and ¼ cup water. Add to skillet, stirring constantly. Bring to a boil. Stir constantly and cook for one minute.
Gradually add soy milk mixture. Add beef and parsley, continuing to st
ir constantly. Cook until just heated through. Serve over cooked noodles.
Serves 4
Calories: 325.59
Fat: 17.53 grams
Saturated Fat: 3.73 grams
Carbohydrates: 12.10 grams
Calcium: 46.29 mg
Lactose: 0.0 grams
1 cup unsweetened soy milk
1 tablespoon white vinegar
1 pound boneless tender beef steak
3 tablespoons olive oil
1 small onion, thinly sliced
½ pound fresh mushrooms, sliced
2½ tablespoons all-purpose flour
¼ cup soy sauce
1 clove garlic, pressed
¼ cup water
⅓ cup minced fresh parsley
Wide egg noodles, cooked
Curry Slurry
Your hand is rockin' the curry measurement. If you're a curry fan, go for it! Curry is lactose free!
Spray large skillet with cooking spray. Heat margarine in skillet over medium-high heat.