Some recipes for children with lactose intolerance

These recipes are especially for kids with lactose intolerance. Kids with lactose intolerance often need to limit or avoid dairy products.

Balsamic Tomato Chicken and Pasta

Your taste buds will really enjoy this flavorful, lactose-free pasta dish. Serve with a side of garlic bread and your favorite vegetable.

Prep time: 45 minutes

Ingredients:

• 18 oz. chicken breast, cut into small pieces (1/2″square)
• ½ c. onion, diced
• 2 cloves garlic, minced
• 2 cans (14.5 oz.) of diced tomato
• 1½ c. sliced mushrooms
• 1/3 c. balsamic vinegar
• 1 tsp. basil
• 1 tsp. oregano
• ½ tsp. thyme
• ½ tsp. rosemary
• ¼ c. tomato paste
• cooking spray
• 3-1/3 c. cooked pasta

Utensils:

• kitchen scissors
• stove
• measuring cup
• measuring spoons

Directions:

1. Spray a large skillet with nonstick cooking spray.
2. Sauté onion, garlic and mushrooms in large skillet for 5 minutes over low heat.
3. Add raw chicken pieces to large skillet with onions, garlic, and mushrooms.
4. Cook chicken over medium high heat until no longer pink.
5. Once chicken is cooked, add diced tomatoes, tomato paste, balsamic vinegar, and spices to the chicken mixture.
6. Mix together well and simmer over medium low heat for 20 minutes.
7. Toss 1 cup of sauce with 2/3 cup of cooked pasta for each serving.

Serves: 5

Serving size: 1 cup of sauce with 2/3 cup of cooked pasta

Nutritional analysis (per serving):
378 calories
39 g protein
5 g fat
43 g carbohydrate
3 g fiber
88 mg cholesterol
748 mg sodium
51 mg calcium
3 mg iron

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:

• Use low-sodium canned tomatoes and tomato paste if you want to decrease the amount of sodium.
• Add soy cheeses, such as mozzarella or parmesan.
• If you want a thicker sauce, add more tomato paste.
• If you want a thinner sauce, use less tomato paste.

Chicken With Beans and Rice

This meal is a good source of protein and fiber. It tastes even better the next day!

Prep time: 20 minutes

Ingredients:

• 16 oz. boneless, skinless chicken breast, cooked and in bite-size pieces
• 2 garlic cloves, minced
• ¾ c. salsa
• 15-oz. can black beans, drained
• ½ c. red pepper, chopped
• ½ tsp. cumin
• ¼ c. onion, minced
• 2 tbsp. canned hot chili peppers, minced
• 2 c. cooked instant rice

Directions:

1. Mix together all ingredients, except rice, in a skillet.
2. Simmer on top of stove for 10 minutes.
3. Serve over rice.

Serves: 4

Serving size: 4 ounces of chicken and 1-1/3 cups of beans and rice mixture

Nutritional analysis (per serving):
380 calories
5 g fat
1 g sat fat
40 g protein
42 g carbohydrate
7 g fiber
84 mg cholesterol
838 mg sodium
103 mg calcium
3.7 mg iron

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:

This can be served with yellow or brown rice. Consider sprinkling soy cheddar cheese over the top of this dish.

Curry Chicken

Enjoy this creamy chicken dish with a bit of Indian flare. This entree is a good source of protein.

Prep time: 45 minutes

Ingredients:

• 2 4-oz. boneless, skinless chicken breasts
• 4 oz. plain or vanilla soy yogurt (lactose free)
• 1½ tsp. cilantro
• 1½ tsp. curry powder

Directions:

1. Preheat oven to 375° F (191° C).
2. Combine yogurt, cilantro, and curry powder in a shallow bowl.
3. Add chicken to yogurt sauce and coat evenly.
4. Place chicken in a greased casserole dish.
5. Spoon remainder of yogurt sauce on top of the chicken.
6. Bake chicken for 35 minutes or until it’s no longer pink in the middle.

Serves: 2

Serving size: 1 chicken breast

Nutritional analysis (per serving):
212 calories
32 g protein
5 g fat
1 g sat. fat
9 g carbohydrate
0 g fiber
84 mg cholesterol
81 mg sodium
42 mg calcium
1.9 mg iron

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:

Tastes great with couscous or rice and steamed vegetables.

Italian Vegetable Casserole

This is a quick and easy way to add a vegetable serving into your daily meal plan.

Prep time: 25 minutes

Ingredients:

• 1 zucchini, sliced
• 1 yellow squash, sliced
• ½ red bell pepper, chopped
• 2 tomatoes, chopped
• ¼ c. fat-free Italian dressing
• 2 c. brown rice, cooked
• ¼ c. soy parmesan cheese
• nonstick cooking spray

Directions:

1. Spray casserole dish with cooking spray.
2. Mix vegetables and dressing together in the casserole dish.
3. Cook vegetables in microwave for 10 minutes, stirring every 2 to 3 minutes.
4. Sprinkle parmesan cheese over the top of the vegetables.
5. Serve vegetables over rice.

Serves: 4

Serving size: 1 cup vegetables and ½ cup rice

Nutritional analysis (per serving):
165 calories
7 g protein
2 g fat
0 g sat fat
31 g carbohydrate
4 g fiber
0 mg cholesterol
278 mg sodium
117 mg calcium
1.4 mg iron

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:

You can also serve over this dish over pasta. If you would like more of a cheesy flavor, add soy mozzarella to the vegetables.

source:    http://kidshealth.org/parent/recipes/lactose/about_li_recipes.html