The Everything Lactose Free Cookbook
Page 22
Serves 8
Calories: 357.09
Fat: 14.44 grams
Saturated Fat: 2.96 grams
Carbohydrates: 33.48 grams
Calcium: 79.93 mg
Lactose: 0.0 grams
1 cup celery, chopped
1 cup onion, chopped
1 cup green pepper, chopped
2 cloves garlic, minced
3 tablespoons olive oil
4 cups beef broth
1 16-ounce can whole tomatoes, cut up
1 bay leaf
1 teaspoon salt
½ teaspoon dried thyme
½ teaspoon ground red pepper
½ teaspoon dried oregano, crushed
2 pounds catfish fillets, cut into bite-sized pieces
1 10-ounce package frozen sliced okra
4 cups hot cooked rice
Scallop Ceviche
If this is your first time making ceviche you'll find it interesting that the lime juice brings about a chemical change similar to that produced by heat. The scallops will become opaque.
Place scallops in a shallow dish. Add enough lime juice to cover. Turn scallops to coat all sides.
Cover dish with plastic wrap and refrigerate for at least 4 hours. Scallops will become opaque. Drain scallops and discard juice.
In a medium bowl combine marinated scallops, chilies, tomatoes, onion, chopped dill, and olive oil. Salt to taste. Cover and refrigerate until ready to serve.
At serving time, peel and slice avocado. Brush avocado with lime juice to prevent it from discoloring.
Garnish scallop ceviche with avocado and fresh dill. Serve with crackers.
Ceviche Trivia
Ceviche isn' considered safe to eat unless the fish has been frozen to 31°F for 15 hours or unless you use sushi grade scallops. The acid doesn' cook the fish; it just denatures the protein. Seviche is a Mediterranean method of preserving raw fish. The Latin American Spanish word seviche comes from the Iberian Spanish escabeche , also called chebbeci in Sicily, a word that means “marinated fish.”
Serves 6
Calories: 301.58
Fat: 18.20 grams
Saturated Fat: 2.79 grams
Carbohydrates: 15.39 grams
Calcium: 51.06 mg
Lactose: 0.0 grams
1½ pounds scallops Juice of
6 limes or lemons
2 green chilies, seeded and finely sliced
3 large tomatoes, skinned, deseeded and diced
1 small red onion, finely chopped
6 tablespoons chopped dill
⅓ cup olive oil
1 avocado and a few sprigs of dill to garnish
Oregano Scallop Medley
Most seafood is versatile, and scallops are no exception. Couple the rich taste of scallops with oregano and you have a very different approach to serving bay scallops!
Rinse scallops with cold water and pat dry.
Coat a large skillet with cooking spray; add olive oil and place over medium heat until hot. Add scallops. Sauté for 3 minutes.
Remove scallops from skillet, discarding liquid. Add mushrooms, green onions, and oregano to skillet. Sauté together for 3 minutes.
Add reserved scallops and tomatoes to skillet. Sauté until thoroughly heated, about 1 minute.
Sprinkle with cheese, if desired. Serve immediately.
Serves 4
Calories: 147.62
Fat: 4.17 grams
Saturated Fat: 0.97 grams
Carbohydrates: 5.71 grams
Calcium: 71.16 mg
Lactose: 0.0 grams
1 pound fresh bay scallops Nonstick cooking spray
2 teaspoons olive oil
1 cup sliced fresh mushrooms
2 green onions with tops, sliced
1 tablespoon dried whole oregano
12 cherry tomatoes, cut in half
2 tablespoons grated Parmesan cheese (optional)
Scallops in Tangerine Sauce
If you're serving these scallops in tangerine sauce to guests, you might as well print out some recipe cards before they arrive!
In a small saucepan, combine clam juice, fresh parsley, lemon juice, thyme, basil, and pepper. Bring to a boil. Reduce heat and simmer for 10 minutes. Add scallops and cook until scallops are opaque, about 6 minutes.
Drain scallops and reserve ½ cup liquid. Set scallops aside, cover, and keep warm. Cook fettuccine according to package directions. Drain well and set aside, keeping warm.
In a small, heavy saucepan, combine reserved ½ cup liquid, tangerine juice, and 1 tablespoon lemon juice. Bring mixture to a boil over medium heat.
Combine cornstarch and water in a small screw top jar and shake until lumps are gone. Slowly add to juice mixture. Reduce heat and cook until mixture begins to bubble and is thickened, stirring constantly.
Transfer fettuccine to a warm serving platter. Place scallops on top and spoon tangerine sauce over scallops.
Scallop Tips
Bay scallops, sea scallops, and calico scallops are all mollusks that are full of nutrients, including those much sought after omega-3 fatty acids. Scallops are easy to cook. The only thing you need to look out for is overcooking them. Since scallops are of the mollusk family, they get very tough if they are overcooked, and that doesn' equal tasty!
Serves 4
Calories: 223.65
Fat: 1.60 grams
Saturated Fat: 0.24 grams
Carbohydrates: 28.47 grams
Calcium: 49.83 mg
Lactose: 0.0 grams
1 cup clam juice
2 tablespoons chopped fresh parsley
1 tablespoon lemon juice
1 teaspoon dried whole thyme
1 teaspoon dried whole basil
¼ teaspoon pepper
1 pound fresh bay scallops
4 ounces spinach fettuccine, uncooked
⅔ cup fresh squeezed tangerine juice
1 tablespoon lemon juice
1 tablespoon cornstarch
¼ cup water
Garlic Shrimp
A large helping of garlic can be good when preparing a shrimp dish like this. Use as much or as little garlic as you desire.
In a large stockpot, bring 6 cups water to a boil. Add shrimp and return to a boil. Reduce heat and simmer for about 4 minutes.
Drain shrimp well and rinse with cold water. Peel and de-vein shrimp.
Coat a large skillet with cooking spray and heat over medium heat. Add green onions and garlic to skillet. Sauté until green onions are tender.
Add shrimp, white wine, water, lemon juice, salt, and pepper. Cook over medium heat about 5 minutes or until shrimp turns light pink, stirring occasionally. Note: Be careful not to overcook shrimp as it will be rubbery. Stir in dill weed and parsley.
Serve over rice, if desired.
Serves 6
Calories: 170.70
Fat: 2.62 grams
Saturated Fat: 0.50 grams
Carbohydrates: 2.17 grams
Calcium: 83.59 mg
Lactose: 0.0 grams
6 cups water
2 pounds unpeeled large fresh shrimp
Nonstick cooking spray
¼ cup green onions
2 teaspoons minced garlic
¼ cup dry white wine
¼ cup water
1 teaspoon lemon juice
½ teaspoon salt
⅛ teaspoon coarsely ground black pepper
1 teaspoon dried whole dill weed
1 teaspoon chopped fresh parsley
3 cups hot cooked rice (optional)
Mandarin Shrimp and Veggie Stir Fry
Orange marmalade combined with fresh ginger and garlic with shrimp as the base of the recipe is bound to be a pleaser. This is a great dish on its own, but add rice to complement it.
Peel and de-vein shrimp. In a small bowl, combine orange marmalade, soy sauce, vinegar, Tabasco, and cornstarch. Stir well to dissolve cornstarch. Set aside.
Place a large skillet or wo
k over high heat. Heat skillet for 1 minute and add olive oil. Heat oil for 30 seconds. Add ginger, garlic, and shrimp. Stir-fry shrimp until they begin to turn pink, about 3 minutes. Remove shrimp from skillet and set aside.
Add the peppers and broccoli to skillet. Cook on high heat for 1 minute. Reduce heat to medium. Add water and cover. Cook veggies until tender, about 5 minutes.
Remove cover. Return heat to high. Add shrimp and marmalade mixture. Cook shrimp for another 2 minutes until sauce is thickened and shrimp are completely cooked.
Stir in green onions. Serve with cooked rice if desired.
Shrimp Tips
When you're buying fresh shrimp, make sure the meat is firm. If you're buying frozen shrimp, purchase shrimp in a clear plastic bag so you can see any freezer burn. You can grill 'em, and they're great sautéed, roasted, stir-fried, baked, or in a shrimp cocktail. Shrimp are rich in vitamin B12, niacin, omega-3 fatty acids, iron, zinc, and copper.
Serves 6
Calories: 248.29
Fat: 5.38 grams
Saturated Fat: 0.79 grams
Carbohydrates: 43.98grams
Calcium: 75.60 mg
Lactose: 0.0 grams
24 fresh jumbo shrimp
1 cup orange marmalade
3 tablespoons soy sauce
2 tablespoons white vinegar
2 teaspoons Tabasco sauce
1½ tablespoons cornstarch
2 tablespoons light olive oil
1 tablespoon chopped fresh ginger
1 tablespoon chopped fresh garlic
1 red bell pepper, chopped
1 green bell pepper, chopped
3 cups broccoli flowerets
½ cup water
1 cup chopped green onions
17
Rice and Couscous
Pistachio Basmati Rice
Wild Rice with Cranberries and Toasted Pine Nuts
Orange Rice
Baked Wild Rice with Herbs
Curried Rice
Spanish Rice with Beef
Fiesta Rice.
Seafood Risotto
Herbed Rice Sauté
Brown Rice Pilaf
Italian Rice
Mexican Rice
Oriental Wild Rice
Minted Couscous
Harvest Couscous
Pistachio Basmati Rice
Pistachio nuts add a wonderful flavor and crunch to already delightful basmati rice.
Serves 6
Calories: 342.09
Fat: 14.31 grams
Saturated Fat: 1.86 grams
Carbohydrates: 46.38grams
Calcium: 64.62 mg
Lactose: 0.0 grams
10 ounces basmati rice
2 bunches green onions
2 tablespoons olive oil
1 cup pistachio nuts, shelled, coarsely chopped
1 teaspoon crushed red pepper flakes
Cook rice in a large, covered pan according to package directions.
Rinse green onions and cut into ½″ diagonal slices.
Heat one tablespoon of the olive oil in a small skillet. Add green onions and sauté over medium heat for a short minute.
Stir in pistachio nuts and cook for another minute, stirring constantly. Set aside.
At serving time, uncover rice and fold in red pepper flakes, green onions, and nuts with a fork. Drizzle remaining oil over rice. Serve immediately.
Basmati Rice Ramblings
Did you know that basmati rice has a delicate reputation? It is known for being the most aromatic, delicate, and delicious member of the rice family! To prepare the rice, rinse it several times in cold water and let it soak for about 30 minutes. This will help give the rice its characteristic fluffiness.
Wild Rice with Cranberries and Toasted Pine Nuts
Talk about tasty! The pine nuts lend a little crunch, and the dried cranberries add just the right touch of sweetness.
Serves 4
Calories: 329.18
Fat: 14.98 grams
Saturated Fat: 2.17 grams
Carbohydrates: 44.35grams
Calcium: 54.22 mg
Lactose: 0.0 grams
2 bunches green onions
2 tablespoons olive oil
1 5-ounce package wild rice
2 ounces dried cranberries
1¾ ounces toasted pine nuts
Remove stems from green onions and rinse. Slice green onions into ¼″ diagonal pieces.
Heat one tablespoon of the olive oil in a small skillet.
Add green onions and sauté over medium high heat for about 2 minutes, stirring constantly. Set skillet aside.
Prepare wild rice according to package instructions.
After rice has cooked, fold in green onions, dried cranberries, toasted pine nuts, and the remaining tablespoon of olive oil. Heat for 1 minute. Serve warm.
Orange Rice
Because of the citrus combo with the long grain rice, this is a perfect complement to chicken and fish.
In a medium saucepan, combine water, orange peel, orange juice, and salt. Bring to a boil.
Stir in rice and raisins. Return to boiling.
Reduce heat and cook, covered, over low heat until rice is tender and liquid is absorbed, about 25 minutes. Serve hot with orange slice garnish, if desired.
Serves 6
Calories: 157.80
Fat: 0.32 grams
Saturated Fat: 0.07 grams
Carbohydrates: 36.31 grams
Calcium: 16.75 mg
Lactose: 0.0 grams
2 cups water
2 tablespoons grated orange peel
½ cup orange juice
½ teaspoon salt
1 cup uncooked, long grain rice
½ cup raisins
Orange slice for garnish (optional)
Baked Wild Rice with Herbs
This fine potpourri of a recipe fills the house with warm, inviting aromas while it's cooking.
Serves 8
Calories: 181.82
Fat: 7.56 grams
Saturated Fat: 1.41 grams
Carbohydrates: 22.35 grams
Calcium: 19.95 mg
Lactose: 0.0 grams
1 cup uncooked wild rice
¼ cup margarine
1 cup chopped celery
1 cup chopped onion
½ cup sliced mushrooms
4½ cups chicken broth
1 tablespoon chopped fresh parsley
¼ teaspoon thyme
¼ teaspoon dried basil
½ teaspoon salt
½ teaspoon black pepper
Preheat oven to 350°F.
Rinse the wild rice carefully. Let soak according to package directions if called for.
Melt margarine in a large skillet over medium heat. Add celery, onion, and mushrooms, cooking while stirring constantly until vegetables are translucent.
Drain wild rice. Add rice to skillet. Cook, stirring constantly for 2 minutes. Place wild rice mixture in a 2-quart baking dish. Stir in 4 cups of the chicken broth. Add herbs and seasonings and stir to combine.
Cover and bake for 1½ hours. Stir a couple of times during baking. If rice mixture becomes dry, add more broth during the last 20 minutes.
The Caviar of All Grains
Wild rice is referred to as the caviar of all grains. With its nutty textured seed and sweet taste it is definitely the rice of choice for creating very special dishes. It is truly one of the most versatile and flavorful grains.
Curried Rice
Eat curried rice on its own or add a bit of chicken or pork to bolster the flavor.
Serves 2
Calories: 119.40
Fat: 0.40 grams
Saturated Fat: 0.11 grams
Carbohydrates: 25.50 grams
Calcium: 21.74 mg
Lactose: 0.0 grams ⅔ cup water, divided
2 tablespoons chopped green onion
⅓ cup parboiled rice, uncooked
½ teaspoon chicken-flavored bouillon granu
les
¼ teaspoon curry powder
Dash of pepper Green onion fans (optional)
Combine ⅓ cup water and onion in a 1-quart casserole dish.
Cover and microwave on high for one minute.
Add another ⅓ cup water, rice, bouillon granules, curry powder, and pepper to casserole. Stir well.
Cover and microwave on high until water boils, about 3 minutes. Stir well.
Cover and microwave at 50 percent power until liquid is absorbed, about 10 minutes. Let stand 4 minutes before serving. Garnish with green onion fans if desired.
Spanish Rice with Beef
Skillet meals are becoming more and more popular for good reason. They come together rather quickly, and it's all in one pan!