Cook pasta al dente. Drain well. Place in large bowl.
Add spinach, Parmesan, and nuts. Season to taste. Serve immediately.
Ah, Al Dente!
The literal meaning from Italian is “to the bite” or “to the tooth,” which refers to the firmness of the pasta. It is believed that cooking pasta al dente is the best way for it to be served — with just a tiny bit of firmness in the center when you take a bite!
Serves 8
Calories: 533.39
Fat: 36.06 grams
Saturated Fat: 6.06 grams
Carbohydrates: 38.57 grams
Calcium: 228.02 mg
Lactose: 0.02 grams
½ cup olive oil
2 teaspoons minced garlic
Pinch cayenne pepper or to taste
7-ounce bunch of fresh spinach, coarsely chopped
4 tablespoons margarine
12 ounces angel hair pasta
1 cup grated Parmesan cheese
7 ounces toasted slivered almonds
Salt and pepper to taste
Garlic Broccoli Pasta for One
If you're cooking for one, this is a great recipe to whip up quickly after a long day at work. If you're cooking for more than one, then just do the math!
Serves 1
Calories: 223.09
Fat: 7.08 grams
Saturated Fat: 1.53 grams
Carbohydrates: 27.07 grams
Calcium: 92.96 mg
Lactose: 0.0 grams
1 teaspoon olive oil
1 clove minced garlic
1 tablespoon chopped onion
1 tablespoon white wine
4 tablespoons chicken broth
1 cup fresh broccoli, in small pieces
1 ounce pasta of your choice, cooked
Salt and pepper to taste
2 teaspoons freshly grated Parmesan cheese
Using a heavy skillet or wok, heat oil over medium-high heat. Add garlic and onion. Sauté over low heat until onion is translucent.
Add wine, chicken broth, and broccoli to skillet. Cover and cook until broccoli is crisp-tender.
Add pasta and toss all ingredients together. Cook until heated thoroughly.
Salt and pepper to taste. Serve on a warmed plate.
Sprinkle with freshly grated Parmesan cheese. Serve immediately.
19
Veggies and Accompaniments
Old-Fashioned Potato Pancakes
Apricot-Glazed Sweet Potatoes
Garlic Mashed Potatoes
Home-Style Gravy
Roasted Asparagus with Onions
Green Beans with Pearl Onions
Creole Lima Beans
Sautéed Portobellos with Herbes de Provence
Cauliflower with Dijon Mustard Sauce
Corn Soufflé
Nutty Spinach
Lemony Steamed
Spinach with Jicama
Grilled Bok Choy
Oriental-Style Broccoli
Broccoli with Almonds
Summer Veggie Rainbow Sauté
Honey Harvard Beets
Snow Pea Stir Fry
Orange Braised Tofu
Old-Fashioned Potato Pancakes
Potato pancakes are yummy for breakfast but can also be a great accompaniment to beef or chicken.
Serves 10
Calories: 57.26
Fat: 1.43 grams
Saturated Fat: 0.39 grams
Carbohydrates: 8.94
Calcium: 12.60 mg
Lactose: 0.01 grams
2 cups raw grated red potatoes
2 whole eggs, beaten
1 onion, grated
1½ teaspoons salt
2 tablespoons flour
1 teaspoon margarine
Peel large red potatoes. Soak in cold water for several hours.
Grate potatoes and place in a large bowl.
Add grated onion and beaten eggs, combining well. Stir in salt and flour.
Heat a griddle over medium-high heat and grease it with margarine. Let margarine warm and drop batter by spoonfuls onto hot griddle.
Cook pancakes until both sides are golden brown. Serve hot.
Apricot-Glazed Sweet Potatoes
When you're shopping for this recipe, be sure you buy the red sweet potatoes, not the yellowish ones. You'll be amazed at the distinct difference in the color of the meat and flavor of red sweet potatoes!
Preheat oven to 350°F.
Peel and chop sweet potatoes. Cook in boiling water until sweet potatoes are tender but not mushy.
Place sweet potatoes in a 12″ × 9″ × 2″ baking pan. Set aside.
Combine brown sugar, cornstarch, salt, and cinnamon in a medium saucepan. Stir in apricot nectar, water, and orange peel. Bring to a boil, stirring constantly. Cook another 2 minutes.
Remove from heat. Stir in butter and pecans. Pour over sweet potatoes. Bake uncovered until heated through, about 20 minutes.
Suh-weet Potatoes!
This naturally sweet and high-fiber veggie can be prepared in so many ways. Sweet potatoes are packed full of nutrients in addition to great flavor. They are an excellent source of beta carotene, potassium, iron, antioxidants, vitamins C and B6, and folate. Suh-weet!
Serves 8
Calories: 329.44
Fat: 5.98 grams
Saturated Fat: 1.06 grams
Carbohydrates: 67.97 grams
Calcium: 81.69 mg
Lactose: 0.0 grams
3 pounds red sweet potatoes
1 cup packed brown sugar
5 teaspoons cornstarch
¼ teaspoon salt
⅛ teaspoon cinnamon
1 cup apricot nectar
½ cup hot water
2 teaspoons grated orange peel
2 teaspoons butter
½ cup chopped pecans
Garlic Mashed Potatoes
Make enough so you'll have leftovers to turn into potato pancakes, shepherd's pie — or just to eat again!
Serves 6
Calories: 335.17
Fat: 8.62 grams
Saturated Fat: 1.40 grams
Carbohydrates: 58.39 grams
Calcium: 66.70 mg
Lactose: 0.0 grams
10 large cloves garlic, peeled
¼ cup margarine
4 pounds russet potatoes, peeled and quartered
¾ teaspoon salt
1 cup warm soy milk
1 tablespoon chopped fresh flat-leaf parsley
⅛ teaspoon pepper
Thinly slice 3 cloves of the garlic. Reserve remaining cloves. Melt margarine in a small skillet over low heat. Add sliced garlic to margarine. Sauté until garlic is tender, about 10 minutes. Set aside.
Peel and quarter potatoes. Rinse potatoes. Place potatoes in a large pot. Add remaining 7 cloves of garlic and ¼ teaspoon of the salt. Cover potatoes with water.
Place potatoes over high heat and bring to boil. Cook potatoes until they break apart easily with a fork, about 30 minutes. Drain the liquid.
Combine potatoes and sautéed garlic in a large, deep bowl. Whip potatoes with an electric mixer. Add ½ cup of warm soy milk until garlic is mashed and well combined. Gradually add more soy milk until potatoes are fluffy.
Season with remaining ½ teaspoon salt, parsley, and pepper. Serve immediately.
Soy Savvy
Soy milk can be a bit tricky when heated. When you're including it in a recipe like the garlic mashed potatoes, keep in mind that they need to be served immediately. If you try to keep them warm for a long period of time, the soy milk has a tendency to begin to thin and leave the potatoes soupy.
Home-Style Gravy
This is a great basic lactose-free gravy recipe that you can use to ladle over meats, chicken, potatoes, and other veggies. Substitute beef broth for chicken broth if you're serving the gravy with beef.
Coat a medium saucepan with cooking spray and heat over medium-high heat. Add onion and dried thyme. Sauté until onion is tender, about 3 minutes
.
Combine cornstarch and water in a small jar with a screw top. Shake until smooth and there are no lumps. Set aside.
Add broth to saucepan. Slowly stir in cornstarch mixture, stirring until smooth and well blended.
Add salt, pepper, and poultry seasoning to onion mixture. Bring to a boil, stirring constantly. Continue cooking until bubbly and thickened, stirring constantly.
Serves 12
Calories: 15.61
Fat: 0.31 grams
Saturated Fat: 0.08 grams
Carbohydrates: 2.47 grams
Calcium: 2.24 mg
Lactose: 0.0 grams Nonstick cooking spray
½ cup chopped onion
1 teaspoon dried thyme
1½ tablespoons cornstarch
¼ cup water
1¼ cups chicken broth
¼ teaspoon salt
¼ teaspoon pepper
¼ teaspoon poultry seasoning
Roasted Asparagus with Onions
This recipe has a very eclectic combination of ingredients, and their flavors meld to produce an exquisite treat. This is even delicious served cold the next day!
Serves 6
Calories: 35.47
Fat: 0.87 grams
Saturated Fat: 0.15 grams
Carbohydrates: 6.00 grams
Calcium: 24.51 mg
Lactose: 0.0 grams
1 pound fresh asparagus spears
1 large red onion, thinly sliced
Nonstick cooking spray
2 tablespoons balsamic vinegar
1½ teaspoons grated orange rind
2 tablespoons fresh orange juice
1 teaspoon dark sesame oil
½ teaspoon freshly ground pepper
¼ teaspoon salt
¼ teaspoon sugar
Preheat oven to 400°F. Cut off tough ends of asparagus at an angle.
Spray two separate baking sheets with cooking spray. Arrange asparagus and onion separately on the two baking sheets.
Bake asparagus and onion in preheated oven until crisp-tender, about 15 minutes. Stir twice while baking.
Combine vinegar, orange rind, orange juice, sesame oil, pepper, salt, and sugar in a small jar. Cover and shake until thoroughly mixed.
Arrange asparagus and onion on a serving platter. Drizzle vinegar mixture over vegetables. Serve warm or at room temperature.
Asparagus Trivia
Did you know that asparagus is an edible member of the lily family? It grows in stalks that can reach up to 3 feet in height. Prized as a spring delicacy for eons, it's now available year round. The ancient Romans thought asparagus was able to cure everything from toothache to arthritis!
Green Beans with Pearl Onions
Fresh green beans are just the best. Be sure not to cook them to death. When green beans are overcooked they literally turn a grayish color. Bright green beans are best!
Serves 6
Calories: 47.17
Fat: 0.17 grams
Saturated Fat: 0.04 grams
Carbohydrates: 10.91 grams
Calcium: 40.44 mg
Lactose: 0.0 grams
1 pound fresh green beans
18 pearl onions
1 cup water
1 teaspoon dried whole tarragon
1 medium tomato, coarsely chopped
1 tablespoon tarragon vinegar
¼ teaspoon freshly ground pepper
Remove strings from beans and wash. Cut beans into 2″ pieces.
Combine beans, onions, water, and tarragon in a large saucepan. Bring to a boil.
Reduce heat, cover, and simmer until crisp-tender, about 20 minutes. Add tomato. Cover and continue cooking another 2 minutes.
Stir in vinegar and pepper. Toss until well combined.
Creole Lima Beans
This dish gives you a hint of creole but is not hot-hot. If you want to kick it up, add some creole seasoning to please your taste buds!
Serves 8
Calories: 81.18
Fat: 0.78 grams
Saturated Fat: 0.15 grams
Carbohydrates: 15.16 grams
Calcium: 25.04 mg
Lactose: 0.0 grams Nonstick cooking spray
1 teaspoon margarine
½ cup chopped celery
½ cup chopped green pepper
½ cup chopped onion
1 16-ounce package frozen lima beans, thawed
1 cup diced tomato
1 cup spicy-hot vegetable cocktail juice
Coat a large skillet with cooking spray. Melt margarine over medium heat.
Add celery, green pepper, and onion. Sauté until tender.
Stir in lima beans, tomato, and vegetable juice. Cover and bring to boil.
Reduce heat. Simmer until beans are tender, about 10 minutes. Serve immediately.
Sautéed Portobellos with Herbes de Provence
The flavors of the herbs mingle through the fresh mushrooms and a dash of balsamic vinegar.
Serves 4
Calories: 87.26
Fat: 6.94 grams
Saturated Fat: 0.96 grams
Carbohydrates: 5.31 grams
Calcium: 12.64 mg
Lactose: 0.0 grams
12 ounces Portobello mushroom caps
2 tablespoons olive oil
4 cloves garlic, chopped
2 teaspoons dried Herbes de Provence
1½ tablespoons balsamic vinegar
Scrub mushrooms gently, removing stems. Rinse and pat dry with paper towels. Slice mushrooms into large bite-sized pieces.
Heat 1 tablespoon olive oil in a sauté pan over medium-high heat.
Sauté mushrooms until they begin to brown, shaking pan often. Add garlic and Herbes de Provence to mushrooms.
Continue to sauté another 3 minutes. Add vinegar. Continue cooking for another short minute.
Toss with remaining olive oil. Serve warm.
Blending Your Own Herbes de Provence
Herbes de Provence is a delectable blend of aromatic herbs that flourish in the hills of southern France. Make your own by combining the following herbs in a jar with a screw top and shaking to combine: 1 tablespoon dried basil; 1 tablespoon marjoram; 1 tablespoon dried summer savory; ½ tablespoon rosemary; 1 crumbled bay leaf. Add food-grade lavender buds, fennel seeds, and dried sage if you like. This also makes a great rub.
Cauliflower with Dijon Mustard Sauce
Creamy soy milk with the combination of Dijon mustard in this dish makes it an exceptional side dish. The mustard sauce is a nice color contrast to the cauliflower.
Serves 4
Calories: 272.01
Fat: 15.21 grams
Saturated Fat: 7.73 grams
Carbohydrates: 25.54 grams
Calcium: 101.00 mg
Lactose: 0.0 grams
¾ pound cauliflower, cut into florets
4 tablespoons butter or margarine
½ cup all-purpose flour
3 tablespoons Dijon mustard
2½ cups soy milk
Salt and pepper to taste
Steam cauliflower until tender, about 5 minutes.
Melt butter in a small saucepan. Add flour, stirring constantly. Continue cooking for one minute, still stirring. Add mustard. Stir until mixed thoroughly.
Gradually add soy milk, whisking continuously until it thickens into a smooth sauce. Bring to a boil. Reduce heat and simmer for 5 minutes.
Place cauliflower in a medium-sized ovenproof dish. Pour sauce on top. Place dish under a preheated broiler for 5 minutes. Top will become lightly browned.
Corn Soufflé
Don' be intimidated by soufflés! They are delightful to serve and to eat. This recipe is very easy to prepare and adds elegance to your table alongside chicken or grilled veggies.
Serves 6
Calories: 311.12
Fat: 15.83 grams
Saturated Fat: 3.21 grams
Carbohydrates: 30.12 grams
Calcium: 78.16 mg
Lactose: 0.06 grams Nonstick
cooking spray
3 cups vanilla soy milk
1 teaspoon salt
1 cup yellow cornmeal
¼ cup margarine, cut into
4 pieces
2 tablespoons sugar
¾ cup white corn kernels, fresh or frozen
6 large eggs, separated
¼ teaspoon cream of tartar
Preheat oven to 375°F. Coat a 2-quart soufflé dish with cooking spray.
Combine soy milk and salt in a large saucepan over medium-high heat. Bring mixture to a simmer. Take care not to boil. Reduce heat to low.
Gradually add cornmeal, whisking constantly so that lumps do not form. Continue cooking until mixture begins to thicken, about 3 minutes. Add margarine and sugar, whisking until the margarine melts, 45–60 seconds. Stir in corn.
Remove from the heat. Allow to cool for 10 minutes, occasionally stirring. In a large bowl, whisk egg yolks until well blended. Gradually add cornmeal mixture to yolks, stirring to blend.
The Everything Lactose Free Cookbook Page 25
