The Everything Lactose Free Cookbook
Page 23
In a large, heavy skillet, cook ground beef, onion, and green pepper until meat is browned.
Drain in a colander and pat dry with a paper towel. Wipe pan drippings from skillet with a paper towel.
Return meat mixture to skillet.
Stir in tomatoes, water, rice, chili powder, oregano, salt, red pepper, and garlic powder. Bring to a boil.
Reduce heat, cover and simmer until rice is tender, stirring occasionally, about 30 minutes.
Serves 6
Calories: 314.72
Fat: 8.13 grams
Saturated Fat: 3.17 grams
Carbohydrates: 41.00 grams
Calcium: 50.94 mg
Lactose: 0.0 grams
1 pound lean ground beef
1 medium onion, chopped
1 medium-sized green pepper, chopped
2 16-ounce cans stewed tomatoes, undrained
1 cup water
1 cup uncooked rice
1½ teaspoons chili powder
¾ teaspoon dried whole oregano
½ teaspoon salt
¼ teaspoon red pepper
⅛ teaspoon garlic powder
Fiesta Rice
Viva la Fiesta!
Serves 4
Calories: 166.91
Fat: 2.42 grams
Saturated Fat: 0.47 grams
Carbohydrates: 29.93 grams
Calcium: 28.60 mg
Lactose: 0.0 grams Nonstick cooking spray
1 teaspoon light olive oil
½ cup chopped sweet red pepper
¼ cup chopped onion
1 clove garlic, minced
1¼ cups chicken broth
½ cup long-grain rice, uncooked
½ cup frozen whole-kernel corn, thawed
½ cup salsa
½ cup drained canned black beans
1 tablespoon chopped fresh cilantro
¼ teaspoon salt
Orange slices (optional)
Fresh cilantro sprigs (optional)
Coat a large saucepan with cooking spray.
Heat olive oil over medium-high heat. Add red pepper, onion, and garlic. Sauté until crisp-tender.
Add broth, rice, corn, and salsa. Bring to a boil.
Reduce heat, cover and simmer for 20 minutes. Remove from heat. Let stand until liquid is absorbed, about 5 minutes.
Stir in beans, chopped cilantro, and salt. Garnish with orange slices and cilantro sprigs, if desired.
Seafood Risotto
Risotto is an elegant dish, perfect for entertaining.
Do all your prep work ahead of time and store ingredients in the fridge, and the dish will only take about 30 minutes of cooking time.
In medium saucepan, combine water and broth and heat over low heat. Keep mixture on heat.
In large saucepan, heat olive oil over medium heat. Add onion and garlic; cook and stir until crisp-tender, about 3 minutes. Add rice; cook and stir for 3 minutes.
Start adding broth mixture, a cup at a time, stirring frequently, adding liquid when previous addition is absorbed. When only 1 cup of broth remains to be added, stir in celery, dill, wine, fish fillets, shrimp, and scallops to rice mixture. Add last cup of broth.
Cook, stirring constantly, for 5–7 minutes or until fish is cooked and rice is tender and creamy. Stir in butter and serve.
Arborio Rice
Arborio rice is a short-grain rice that contains a lot of starch. When cooked in broth and stirred, the rice releases much of that starch, which combines with the liquid to form a creamy sauce. If you can' find true Arborio rice, long-grain or medium-grain rice will work just as well. The risotto just won' be quite as creamy.
Serves 6
Calories: 397.22
Fat: 11.11 grams
Saturated fat: 3.20 grams
Fiber: 2.41 grams
Cholesterol: 94.39 mg
Lactose: 0.0 grams
2 cups water
2½ cups low-sodium chicken broth
2 tablespoons olive oil
1 onion, minced
3 cloves garlic, minced1
½ cups Arborio rice
1 cup chopped celery
1 tablespoon fresh dill weed
¼ cup dry white wine
½ pound sole fillets
¼ pound small raw shrimp
½ pound bay scallops
1 tablespoon butter
Herbed Rice Sauté
A little tip about rosemary: If it's possible to use “fresh” rosemary any time a recipe calls for rosemary, use it!
Serves 6
Calories: 144.20
Fat: 2.30 grams
Saturated Fat: 0.42 grams
Carbohydrates: 27.61 grams
Calcium: 17.70 mg
Lactose: 0.0 grams
Nonstick cooking spray
1 tablespoon margarine
1 cup uncooked rice
1 cup chopped onion
2¼ cups water
1 teaspoon dried whole rosemary
½ teaspoon dried whole marjoram
½ teaspoon dried whole savory
2 chickenflavored bouillon cubes
Coat a large, heavy skillet with cooking spray.
Add margarine and place over medium-high heat until margarine is melted. Add rice and onion, sautéing until rice is lightly browned.
Add water, rosemary, marjoram, whole savory, and bouillon cubes. Stir to dissolve bouillon. Bring to a boil.
Reduce heat and simmer, covered, until water is absorbed and rice is tender, about 25 minutes.
Brown Rice Pilaf
Brown rice is so good for you. In this recipe, brown rice soaks up these added flavors to please your palate.
Preheat oven to 350°F.
Combine broth, brown rice, onion, mushrooms, pepper, and thyme in a 1-quart casserole dish.
Cover and bake rice mixture for 1 hour.
Add celery to rice mixture. Cover again and bake until liquid is absorbed and celery is tender, about 15 minutes.
Serves 4
Calories: 128.05
Fat: 1.67 grams
Saturated Fat: 0.39 grams
Carbohydrates: 23.99 grams
Calcium: 19.36 mg
Lactose: 0.0 grams
1¼ cups chicken broth
½ cup uncooked brown rice
½ cup chopped onion
1 3-ounce jar sliced mushrooms, drained
¼ teaspoon pepper
⅛ teaspoon dried whole thyme
½ cup thinly sliced celery
Italian Rice
Flavor-full and full of flavor! Artichoke hearts take center stage in this very different combination rice recipe. And this dish is full of color too!
Coarsely chop thawed artichoke hearts. Set aside.
Bring 1½ cups water to a boil in a medium saucepan. Stir in long-grain rice. Reduce heat and cover. Simmer rice until all liquid is absorbed and rice is tender, about 20 minutes.
In a large skillet, heat olive oil over medium heat. Add chopped artichoke hearts, red pepper strips, baby peas, green onions, and minced garlic. Sauté until veggies are crisp-tender, about 5 minutes.
Combine rice, sautéed vegetables, Italian dressing, and Italian seasoning.
Toss gently until evenly coated.
Serves 8
Calories: 121.77
Fat: 4.11 grams
Saturated Fat: 0.54 grams
Carbohydrates: 18.81 grams
Calcium: 20.79 mg
Lactose: 0.0 grams
1 9-ounce package frozen artichoke hearts, thawed
1½ cups water
¾ cup long grain rice, uncooked
1 tablespoon olive oil
⅔ cup sweet red pepper strips
½ cup frozen baby peas, thawed
½ cup sliced green onions
1 clove garlic, minced
3 tablespoons bottled Italian dressing
1 teaspoon dried Italian seasoning
Mexican Rice
You be the judge of the gre
en chilies; you don' have to use the whole can.
Decide for yourself how much or how little spice you want.
Serves 8
Calories: 114.30
Fat: 0.45 grams
Saturated Fat: 0.10 grams
Carbohydrates: 23.80 grams
Calcium: 26.95 mg
Lactose: 0.0 grams Nonstick cooking spray
1 cup long grain rice, uncooked
¾ cup chopped dry sun-dried tomatoes
½ cup chopped sweet red pepper
¼ cup chopped green onions
1 4½-ounce can chopped green chilies
2 teaspoons cumin seeds
1 clove garlic, minced
2½ cups beef broth
Preheat oven to 350°F.
Coat a 2-quart casserole dish with cooking spray.
Combine long grain rice, sun-dried tomatoes, sweet red pepper, green onions, green chilies, cumin seeds, and garlic in casserole dish.
Bring beef broth to a boil in a medium saucepan. Pour broth over rice mixture.
Cover and bake until liquid is absorbed and rice is tender, about 40 minutes.
Long Grain Rice Fluff
The kernel of long grain rice is long and slender. In fact, it's almost five times longer than its width! Long grain rice is known for its fluffiness when cooked. Basmati rice is one flavorful variety of long grain rice.
Oriental Wild Rice
This is good leftover the next day. Pop it in your lunch for an added treat.
Serves 6
Calories: 156.34
Fat: 4.32 grams
Saturated Fat: 0.62 grams
Carbohydrates: 25.19 grams
Calcium: 35.95 mg
Lactose: 0.0 grams
2½ cups water
1 cup wild rice, uncooked
Nonstick cooking spray
1 tablespoon dark sesame oil
2 cups broccoli flowerets
1 cup fresh bean sprouts
⅔ cup diagonally sliced carrot
1 small sweet red pepper
4 green onions
1 tablespoon sesame seeds
1 teaspoon peeled, minced gingerroot
2 teaspoons soy sauce
Combine water and rice in a medium saucepan. Bring to a boil. Reduce heat, cover, and simmer until rice is tender, about 40 minutes. Drain and set aside.
Seed and cut red pepper into 1″ pieces; cut onion into 1″ pieces.
Coat a large skillet or wok with cooking spray. Drizzle sesame oil around top of wok or skillet, coating sides. Heat over medium-high heat.
Add red pepper, onions, broccoli, bean sprouts, carrots, sesame seeds, minced gingerroot, and soy sauce. Stir-fry all together for 3 minutes.
Cover and allow vegetables to steam until crisp-tender, about 6 minutes. Add rice. Stir-fry until mixture is thoroughly heated. Serve immediately.
Minted Couscous
When this couscous hits your mouth you'll probably think that those green peas are delivering that minty flavor. Mint is one of those herbs that can be described as both warm and cool; in this rice dish it's very cool!
Serves 6
Calories: 123.16
Fat: 0.30 grams
Saturated Fat: 0.06 grams
Carbohydrates: 24.85 grams
Calcium: 11.50 mg
Lactose: 0.0 grams
1¾ cups water
2 teaspoons minced fresh mint
1 teaspoon chicken-flavored bouillon granules
⅛ teaspoon salt
1 cup couscous, uncooked
¾ cup frozen peas, thawed
Fresh mint sprigs (optional)
Combine water, fresh mint, bouillon granules, and salt in a medium saucepan. Bring to a boil.
Remove from heat. Add couscous and peas.
Cover and let stand until liquid is absorbed and couscous is tender, about 5 minutes.
Fluff couscous with a fork.
Transfer from saucepan to a serving bowl. Garnish with fresh mint springs, if desired.
Harvest Couscous
This dish has all the trappings of a favorite holiday dish.
Combine water, sweet potato, figs, apricots, and pumpkin pie spice in a medium saucepan. Bring to a boil.
Reduce heat, cover, and simmer until potato is tender, about 15 minutes.
Remove from heat. Add couscous.
Cover and let stand until liquid is absorbed and couscous is tender, about 5 minutes.
Fluff couscous with a fork. Transfer to a serving bowl.
Serves 6
Calories: 166.10
Fat: 0.34 grams
Saturated Fat: 0.05 grams
Carbohydrates: 38.18 grams
Calcium: 39.90 mg
Lactose: 0.0 grams
2 cups water
¾ cup peeled, diced sweet potato
¼ cup diced dried figs
⅓ cup diced dried apricots
½ teaspoon pumpkin pie spice
¾ cup couscous, uncooked
18
Pasta
Pasta with Broccoli Tomato Sauce
Chicken Spaghetti
Garden Pasta
Spaghetti with Shrimp Sauce
Eggplant Pasta
Sun-Dried Tomato Pesto and Linguine
Greek Penne
Seafood Pasta Salad
Italian Pasta Stir Fry
Spaghetti Pancake
Linguine with Arugula and Pine Nuts
Spaghetti with Zucchini Sauce
Fresh Mushroom and Asparagus Pasta
Angel Hair with Spinach and Almonds
Garlic Broccoli Pasta for One
Pasta with Broccoli Tomato Sauce
This recipe delivers a Mediterranean flavor to pasta. Bon appetit!
Serves 4
Calories: 284.22
Fat: 6.13 grams
Saturated Fat: 0.87 grams
Carbohydrates: 44.03 grams
Calcium: 60.80 mg
Lactose: 0.0 grams
2 cups fresh broccoli flowerets
2 large ripe tomatoes
Nonstick cooking spray
1 tablespoon olive oil
2 garlic cloves, minced
½ teaspoon red pepper flakes
10 Greek olives, sliced
½ cup coarsely chopped parsley
Salt and pepper to taste
½ pound angel hair pasta
Freshly grated Parmesan cheese (optional)
Steam broccoli over boiling water until crisp-tender, about 3 minutes. Remove from heat. Rinse with cold water.
Immerse tomatoes in boiling water for 12 seconds to blanch them. Slip skins off tomatoes. Set aside. Coarsely chop tomatoes.
Coat a large skillet with cooking spray. Heat olive oil over medium-high heat. Add tomatoes, garlic, red pepper flakes, Greek olives, parsley, salt, and pepper. Sauté about 3 minutes. Add broccoli. Sauté for another 2 minutes.
Prepare pasta according to package instructions. Drain pasta and place on serving plate.
Ladle sauce over pasta. Sprinkle with freshly grated Parmesan cheese, if desired.
Under Cover Tomatoes
If you purchase tomatoes that aren' as ripe as you'd like, pop them in a paper bag and put them on the countertop for one or two days. This will speed the ripening process.
Chicken Spaghetti
Chicken just soaks up the wonderful seasonings in this dish. Serve with a fresh garden salad and your meal is complete!
Coat a large skillet with cooking spray. Melt margarine over medium heat. Add onion and garlic. Sauté until lightly browned.
Cut each chicken breast into 8 pieces. Brown breasts with onion and garlic.
Add tomatoes and sauce. Bring to a boil.
Reduce heat and add basil, thyme, Italian seasoning, salt, and pepper. Cover and simmer until chicken is tender, about 25 minutes.
Serve over hot cooked spaghetti.
Serves 4
Calories: 434.56
Fat: 5.04 grams
Saturated Fat: 1.01 grams
Carbohydrates: 58.84 grams
Calcium: 55.75 mg
Lactose: 0.0 grams Nonstick cooking spray
2 teaspoons margarine
½ cup onion, minced
1 clove garlic, minced
4 boneless, skinless chicken breasts
1 15-ounce can tomatoes, puréed
1 8-ounce can tomato sauce
1 teaspoon basil
¼ teaspoon thyme
¼ teaspoon Italian seasoning
½ teaspoon salt
½ teaspoon pepper
4 cups cooked spaghetti
Garden Pasta
Bring the garden to your table every time you get a chance, even in pasta dishes!
Serves 8
Calories: 137.59
Fat: 2.06 grams
Saturated Fat: 0.31 grams