The Everything Lactose Free Cookbook

by Jan McCracken

  Sauté onion and push to one side of skillet.

  Shape ground beef into a large patty. Brown about 5 minutes on each side. Break meat into chunks.

  Add all remaining ingredients to meat and onion mixture. Reduce heat and simmer for 30 minutes.

  Serve over cooked rice if desired.

  Serves 6

  Calories: 227.57

  Fat: 11.38 grams

  Saturated Fat: 3.43 grams

  Carbohydrates: 8.16 grams

  Calcium: 28.73 mg

  Lactose: 0.0 grams

  Nonstick cooking spray

  3 tablespoons margarine

  1 pound lean ground beef

  1 large yellow onion, finely chopped

  1 tablespoon curry powder (or to taste)

  2 Roma tomatoes, cut in chunks

  1 9-ounce can peas, undrained

  ½ teaspoon chili powder

  1 teaspoon paprika

  1 teaspoon salt

  Cooked rice (optional)

  Old-Fashioned Meatloaf Heart Smart

  Meatloaf is good for a hot entrée, and it makes great sandwiches the next day. In fact, some say the true test of meatloaf is whether it makes good sandwiches! Just remember to read labels on your store-bought condiment ingredients to check for any nasty lactose lurkers that will make your tummy not like the meatloaf.

  Preheat oven to 350°F.

  Combine all ingredients except the tomato sauce. Thoroughly mix with your hands. Shape into a loaf.

  Place in a 9″ × 5″ pan. Spoon tomato sauce over top of loaf.

  Bake for 1 hour. Drain fat and juices.

  Let stand for 5 minutes before slicing and serving.

  Leaner Than Lean

  Do you know what those “lean” labels on ground beef really mean? Let's say you need one pound of ground beef. If the label reads that the ground beef is 95 percent lean, it has 23 grams of fat (before cooking). Compare that to one pound of ground beef that is 80 percent lean, which has 91 grams of fat.

  Serves 6

  Calories: 295.27

  Fat: 7.65 grams

  Saturated Fat: 2.92 grams

  Carbohydrates: 26.10 grams

  Calcium: 49.77 mg

  Lactose: 0.0 grams

  1½ pounds extra-lean ground beef

  ½ cup chopped onion

  ¼ green pepper, finely chopped

  ¾ cup oatmeal, quick or old-fashioned

  ¼ cup egg substitute

  1 tablespoon prepared horseradish

  1 teaspoon dry mustard

  ¼ cup catsup

  ¼ cup tomato juice

  1 teaspoon Worcestershire sauce

  ½ teaspoon salt (optional)

  ¼ teaspoon pepper

  1 cup tomato sauce

  Meatballs and Sauerkraut

  This easy recipe is sure to be a hit at your next party. Use your slow cooker instead of stovetop cooking, and set it on the table for serving.

  Preheat oven to 350°F. Place ground beef in a medium bowl. Salt and pepper to taste.

  Shape meat into balls about the size of large walnuts. Place in a shallow baking pan on middle rack in oven. Bake for 30 minutes, uncovered, until meatballs are nicely browned.

  Sprinkle onions in the bottom of a large saucepan. Add ½ cup of tomato juice. Cook over low heat until onions are tender. Add more tomato juice if necessary.

  Begin layering meatballs and sauerkraut on top of onion and tomato mixture, beginning with meatballs. Alternate layers.

  Add lemon juice and sugar to tomato juice. Stir to blend. Pour over meatballs and sauerkraut. Reduce heat to low; cover and simmer for one hour.

  Sauerkraut's in a Pickle!

  Sauerkraut only has 20 calories per half-cup serving. It also provides iron, vitamins C and B, potassium, calcium, and fiber. But beware of the sodium content. Read the labels. To reduce the sodium content, drain, rinse, and drain sauerkraut again before using.

  Serves 6

  Calories: 370.37

  Fat: 11.65 grams

  Saturated Fat: 4.67 grams

  Carbohydrates: 16.95 grams

  Calcium: 81.22 mg

  Lactose: 0.0 grams

  1½ pounds lean ground beef

  Salt and pepper to taste

  1 cup diced onions

  4 cups tomato juice

  2 1-pound cans sauerkraut

  1 tablespoon fresh lemon juice

  1 teaspoon sugar

  Herbed Lamb Chops

  Turn this delightful entrée into an elegant dish. Serve it with Bordelaise Sauce (page 155) and garnish with fresh mint.

  In a shallow 1-quart casserole dish, combine vinegar, water, onion, soy sauce, garlic, rosemary, thyme, and pepper. Add lamb chops to marinade and turn until well coated. Cover and refrigerate for at least 4 hours.

  Drain lamb chops. Reserve marinade.

  Preheat broiler or prepare grill.

  Broil 5 inches from heating element (or pop on the grill) for about 5 minutes on each side, depending on your choice of doneness. Baste frequently with marinade.

  Serve warm.

  Serves 2

  Calories: 221.78

  Fat: 8.86 grams

  Saturated Fat: 3.58 grams

  Carbohydrates: 1.30 grams

  Calcium: 19.38 mg

  Lactose: 0.0 grams

  2 tablespoons red wine vinegar

  1 tablespoon water

  2 teaspoons minced onion

  2 teaspoons soy sauce

  1 clove garlic, minced

  ¼ teaspoon dried whole rosemary, crushed

  ⅛ teaspoon dried whole thyme, crushed

  Pepper to taste

  2 5-ounce lamb chops, 1″ thick

  Skillet Lemony Lamb Chops

  No muss, no fuss — a skillet meal that is quick and easy that tastes like you've been slaving over a hot stove for hours!

  Preheat broiler. Place lamb chops on broiler rack under broiler. Broil until brown on both sides.

  Place chops in a medium nonstick skillet.

  In a small bowl, combine water, lemon zest, Worcestershire sauce, salt, oregano, rosemary, and freshly ground pepper. Whisk until well blended. Pour mixture over lamb chops in skillet.

  Cover and cook over medium-low heat about 30 minutes or until chops are tender.

  Serves 2

  Calories: 288.55

  Fat: 13.64 grams

  Saturated Fat: 5.73 grams

  Carbohydrates: 1.10 grams

  Calcium: 28.73 mg

  Lactose: 0.0 grams

  2 6-ounce lamb chops ¾″ thick

  3 tablespoons water

  ⅛ teaspoon lemon zest

  2 teaspoons Worcestershire sauce

  ¼ teaspoon salt

  ⅛ teaspoon dried oregano

  ⅛ teaspoon dried rosemary, crushed

  Freshly ground pepper to taste

  Grecian Shish Kabobs

  These kebabs taste excellent grilled. Soak wooden kebab skewers in water to avoid any unwanted grill fires.

  Cut lamb into 1″ cubes.

  In a small bowl, combine vinegar, water, sherry, parsley, sugar, rosemary, garlic salt, and pepper in a small bowl. Stir until well blended. Add cubed lamb. Stir until lamb is well coated. Cover and refrigerate overnight.

  Seed green pepper and cut into 8 pieces. Place green pepper on a microwave-safe plate. Cover and microwave on high for 2 minutes.

  Drain lamb. Discard marinade.

  Alternate lamb and vegetables on four 10" wooden skewers. Place skewers on a microwave-safe roasting rack. Cover with waxed paper. Microwave on 50 percent power for 5–6 minutes.

  Rearrange kabobs and microwave another 5 minutes or until desired degree of doneness. Note: If you're a grill master, these are awesome prepared on the grill. Just watch them closely so they don' burn!

  Score Points for Lamb!

  When you're talking nutrition and red meat, lamb scores points in high nutritional values! An excellent source of protein and much easier to digest than other me
ats, lamb is also a rich source of iron, calcium, potassium, phosphorus, and B-complex vitamins. Buy lean lamb so your kebabs don' turn out greasy.

  Serves 2

  Calories: 253.38

  Fat: 12.46 grams

  Saturated Fat: 5.59 grams

  Carbohydrates: 6.92 grams

  Calcium: 30.46 mg

  Lactose: 0.0 grams

  ½ pound lean boneless lamb

  2 tablespoons white wine vinegar

  2 tablespoons water

  1 tablespoon dry sherry

  2 teaspoons chopped fresh parsley

  1 teaspoon sugar

  ¾ teaspoon dried whole rosemary, crushed

  ⅛ teaspoon garlic salt

  ⅛ teaspoon pepper

  1 small green pepper

  6 medium-sized fresh mushrooms

  4 cherry tomatoes

  Lamb with Fruit and Nut Sauce

  This is a beautiful entrée to serve for special occasions. Serve it for a holiday entrée and you'll probably start a tradition!

  In a small bowl, combine apricots, beef broth, currants, and brandy, stirring well. Cover and refrigerate at least 8 hours.

  Place lamb between two sheets of heavy-duty plastic wrap. Using a meat mallet, flatten to ½″ thickness. Dredge in flour.

  Coat a skillet with cooking spray. Add oil and place over medium-high heat until hot. Add lamb. Cook 5 minutes on each side until lightly browned.

  Add apricot mixture and pecans. Cover, reduce heat, and simmer until lamb is tender, about 15 minutes.

  Place lamb on 4 individual plates and spoon apricot mixture over lamb. Serve immediately.

  Serves 4

  Calories: 318.98

  Fat: 10.08 grams

  Saturated Fat: 2.92 grams

  Carbohydrates: 24.62 grams

  Calcium: 31.13 mg

  Lactose: 0.0 grams

  8 dried apricots, cut into strips

  ½ cup beef broth

  ¼ cup currants

  ¼ cup brandy

  4 4-ounce slices lean boneless leg of lamb

  2 tablespoons flour

  Nonstick cooking spray

  2 teaspoons oil

  1 tablespoon toasted chopped pecans

  16

  Fish and Seafood Entrées

  Salmon Cakes and Mustard Sauce

  Baked Salmon with Buttered Thyme Potatoes

  Sesame Ginger Salmon

  Poached Salmon and Yogurt Dill Sauce

  Grilled Salmon with Creamy Tarragon Sauce

  Snapper with Lemon Dill Spinach

  Herbed Flounder Pinwheels

  Baked Halibut with Artichoke Hearts

  Oven-Fried Trout

  Sole and Veggies En Papillote

  Blackened Bass

  Baked Sea Bass and Veggies

  Orange Marinated Swordfish

  Flaky Fish Tacos

  Catfish Gumbo

  Scallop Ceviche

  Oregano Scallop Medley

  Scallops in Tangerine Sauce

  Garlic Shrimp

  Mandarin Shrimp and Veggie Stir Fry

  Salmon Cakes and Mustard Sauce

  Salmon cakes' nutritional value hasn' changed in years, nor has their satisfying texture and flavor. Enjoy this old recipe made new!

  In a small bowl, combine salmon, bread crumbs, eggs, lemon juice, and pepper, mixing well. Set aside.

  Coat a large skillet with cooking spray. Heat skillet over medium heat. Add celery and green onions and sauté until tender. Add to salmon mixture in bowl, mixing well.

  Recoat skillet with cooking spray and reheat over medium-high heat.

  Spoon about ¼ cup mixture onto skillet for each salmon cake. Shape into a patty with a spatula.

  Cook until browned, about 2 minutes per side. Serve immediately with Mustard Sauce.

  Salmon Savvy

  Salmon is an excellent source of omega-3 fatty acids, vitamin D, and selenium. It is also a very good source of protein, niacin, vitamin B12, phosphorous, magnesium, and vitamin B6. Canned salmon is great for the LI lifestyle because it contains the bones, which adds points to the calcium score.

  Serves 4

  Calories: 220.81

  Fat: 10.12 grams

  Saturated Fat: 2.49 grams

  Carbohydrates: 6.54 grams

  Calcium: 273.07 mg

  Lactose: 0.03 grams

  1 14-ounce can salmon, drained and flaked

  ¼ cup fine, dry bread crumbs

  2 eggs, slightly beaten

  2 tablespoons lemon juice

  ¼ teaspoon pepper

  Nonstick cooking spray

  ½ cup finely chopped celery

  ⅓ cup finely chopped green onions

  Mustard Sauce (see page 156)

  *Note: Mustard sauce not included in nutritional information.

  Baked Salmon with Buttered Thyme Potatoes

  This dish certainly makes very different and attractive presentation — it's almost as impressive as the flavor.

  Preheat oven to 375°F. Slice potatoes into ¼″ slices.

  Using 1½ tablespoons of the margarine, coat the bottom of a large, heavy oven-proof skillet. Place half the potato slices so they overlap, covering a 5" by 5" area. Arrange the remaining potato slices in another cluster following the same overlapping arrangement.

  Sprinkle with salt, freshly ground pepper, and shallots. Top each cluster with remaining margarine and a fresh thyme sprig. Place a salmon fillet on top of each potato cluster with skin side up. Place skillet over medium-high heat. Cook for 5 minutes without disturbing.

  Transfer skillet to preheated oven. Bake for about 14 minutes, watching closely so potatoes don' scorch. Remove from oven when potatoes are golden and salmon is pale pink.

  At serving time, use a metal spatula to flip each salmon cluster over so potatoes are on top. Garnish with remaining thyme sprigs. Serve warm.

  Serves 2

  Calories: 565.19

  Fat: 30.13 grams

  Saturated Fat: 11.05 grams

  Carbohydrates: 35.31 grams

  Calcium: 35.31 mg

  Lactose: 0.0 grams

  2 baking potatoes, peeled

  2 tablespoons margarine softened, divided

  Salt and fresh ground pepper

  2 tablespoons minced shallots

  2 6-ounce salmon fillets

  4 sprigs fresh thyme

  Sesame Ginger Salmon

  Grill this salmon dish instead of broiling it for an even richer flavor.

  Combine sesame oil, brown sugar, teriyaki sauce, and ginger in blender. Process until well blended.

  Place salmon fillets in a plastic container. Pour half the marinade over them. Cover and refrigerate for 60 minutes. Reserve the other half of the marinade.

  Remove salmon from refrigerator. Discard marinade.

  Place fish in a shallow baking dish. Baste with reserved marinade.

  Coat broiler pan with cooking spray. Place salmon on broiler pan. Broil approximately 5 minutes per side until the outside is crispy and the inside is pale pink.

  Salmon: Pretty in Pink

  There are endless ways to prepare the lovely pink-hued salmon, which is an all-time favorite among fresh fish lovers. Even folks who don' care for fish are open to ordering fresh salmon when it's on the menu! Eating this incredibly nutritious pinkish fish helps keep your health in the pink as well!

  Serves 4

  Calories: 355.31

  Fat: 25.93 grams

  Saturated Fat: 4.41 grams

  Carbohydrates: 6.56 grams

  Calcium: 20.33 mg

  Lactose: 0.0 grams

  2 8-ounce salmon fillets

  ½ cup sesame oil

  3 tablespoons light brown sugar

  ¼ cup teriyaki sauce

  1½ teaspoons grated fresh ginger

  Nonstick cooking spray

  Poached Salmon and Yogurt Dill Sauce

  Dill sauce with salmon isn' a new way to cook fish; however, this dill sauce is made with yogurt and a
little bite of Dijon mustard so it comes up with zero lactose. You can decide for yourself if you prefer this recipe best hot or cold — it's a toss up!

  In large skillet combine water, wine, lemon, onion, bay leaves, peppercorn, dill, Tabasco, and salt. Bring to a boil.

  Reduce heat. Cover and simmer for 15 minutes.

  Add salmon to skillet. Simmer covered until fish flakes easily when fork tested, about 15 minutes.

  Serve warm or chilled with Yogurt Dill Sauce (page 156).

  Serves 8

  Calories: 207.40

  Fat: 12.30 grams

  Saturated Fat: 2.47 grams

  Carbohydrates: 0.0 grams

  Calcium: 13.60 mg

  Lactose: 0.0 grams

  2 cups water