Post by nini on Mar 22, 2009 12:33:27 GMT -5
Recipes for Kids With Lactose Intolerance
Balsamic Tomato Chicken and PastaPrintAAA
Text SizeNote: This recipe is especially for kids with lactose intolerance. Kids with lactose intolerance often need to limit or avoid dairy products.
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)
1/2 c. onion, diced
2 cloves garlic, minced
2 cans (14.5 oz.) of diced tomato
1 1/2 c. sliced mushrooms
1/3 c. balsamic vinegar
1 tsp. basil
1 tsp. oregano
1/2 tsp. thyme
1/2 tsp. rosemary
1/4 c. tomato paste
cooking spray
3 1/3 c. cooked pasta
Utensils:
kitchen scissors (You'll need help from your adult assistant.)
stove (You'll need help from your adult assistant.)
measuring cup
measuring spoons
Directions:
Spray a large skillet with nonstick cooking spray.
Sauté onion, garlic and mushrooms in large skillet for 5 minutes over low heat.
Add raw chicken pieces to large skillet with onions, garlic, and mushrooms.
Cook chicken over medium high heat until no longer pink.
Once chicken is cooked, add diced tomatoes, tomato paste, balsamic vinegar, and spices to the chicken mixture.
Mix together well and simmer over medium low heat for 20 minutes.
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.
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Italian Vegetable CasserolePrintAAA
Text SizeNote: This recipe is especially for kids with lactose intolerance. Kids with lactose intolerance often need to limit or avoid dairy products.
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
1/2 red bell pepper, chopped
2 tomatoes, chopped
1/4 c. fat free Italian dressing
2 c. brown rice, cooked
1/4 cup soy parmesan cheese
non-stick cooking spray
Utensils:
knife (You'll need help from your adult assistant.)
2-quart covered casserole dish (microwave safe)
microwave (You'll need help from your adult assistant.)
measuring cup
Directions:
Spray casserole dish with non-stick cooking spray.
Mix vegetables and dressing together in the casserole dish.
Cook vegetables in microwave for 10 minutes, stirring every 2 to 3 minutes.
Sprinkle parmesan cheese over the top of the vegetables.
Serve vegetables over rice.
Serves: 4
Serving size: 1 cup vegetables and 1/2 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.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Strawberry SmoothiePrintAAA
Text SizeNote: This recipe is especially for kids with lactose intolerance. Kids with lactose intolerance often need to limit or avoid dairy products.
This tastes great with fresh fruit, but can also be made with frozen fruit. If you don't have any strawberries on hand, use any other type of fruit you find tasty!
Prep time: 10 minutes
Ingredients:
1/2 c. vanilla soy yogurt
1/2 c. strawberries
2 ice cubes
2 tsp. vanilla extract
Utensils:
blender (You'll need help from your adult assistant.)
measuring cups
measuring spoons
Directions:
Blend all ingredients in a blender until smooth.
Serves: 1
Serving size: 1 cup
Nutritional analysis (per serving):
102 calories
3 g protein
1.6 g fat
0 g sat fat
20 g carbohydrate
2 g fiber
0 mg cholesterol
14 mg sodium
30 mg calcium
0.6 mg iron
Note: Nutritional analysis may vary depending on ingredient brands used.
Balsamic Tomato Chicken and PastaPrintAAA
Text SizeNote: This recipe is especially for kids with lactose intolerance. Kids with lactose intolerance often need to limit or avoid dairy products.
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)
1/2 c. onion, diced
2 cloves garlic, minced
2 cans (14.5 oz.) of diced tomato
1 1/2 c. sliced mushrooms
1/3 c. balsamic vinegar
1 tsp. basil
1 tsp. oregano
1/2 tsp. thyme
1/2 tsp. rosemary
1/4 c. tomato paste
cooking spray
3 1/3 c. cooked pasta
Utensils:
kitchen scissors (You'll need help from your adult assistant.)
stove (You'll need help from your adult assistant.)
measuring cup
measuring spoons
Directions:
Spray a large skillet with nonstick cooking spray.
Sauté onion, garlic and mushrooms in large skillet for 5 minutes over low heat.
Add raw chicken pieces to large skillet with onions, garlic, and mushrooms.
Cook chicken over medium high heat until no longer pink.
Once chicken is cooked, add diced tomatoes, tomato paste, balsamic vinegar, and spices to the chicken mixture.
Mix together well and simmer over medium low heat for 20 minutes.
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.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Italian Vegetable CasserolePrintAAA
Text SizeNote: This recipe is especially for kids with lactose intolerance. Kids with lactose intolerance often need to limit or avoid dairy products.
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
1/2 red bell pepper, chopped
2 tomatoes, chopped
1/4 c. fat free Italian dressing
2 c. brown rice, cooked
1/4 cup soy parmesan cheese
non-stick cooking spray
Utensils:
knife (You'll need help from your adult assistant.)
2-quart covered casserole dish (microwave safe)
microwave (You'll need help from your adult assistant.)
measuring cup
Directions:
Spray casserole dish with non-stick cooking spray.
Mix vegetables and dressing together in the casserole dish.
Cook vegetables in microwave for 10 minutes, stirring every 2 to 3 minutes.
Sprinkle parmesan cheese over the top of the vegetables.
Serve vegetables over rice.
Serves: 4
Serving size: 1 cup vegetables and 1/2 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.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Strawberry SmoothiePrintAAA
Text SizeNote: This recipe is especially for kids with lactose intolerance. Kids with lactose intolerance often need to limit or avoid dairy products.
This tastes great with fresh fruit, but can also be made with frozen fruit. If you don't have any strawberries on hand, use any other type of fruit you find tasty!
Prep time: 10 minutes
Ingredients:
1/2 c. vanilla soy yogurt
1/2 c. strawberries
2 ice cubes
2 tsp. vanilla extract
Utensils:
blender (You'll need help from your adult assistant.)
measuring cups
measuring spoons
Directions:
Blend all ingredients in a blender until smooth.
Serves: 1
Serving size: 1 cup
Nutritional analysis (per serving):
102 calories
3 g protein
1.6 g fat
0 g sat fat
20 g carbohydrate
2 g fiber
0 mg cholesterol
14 mg sodium
30 mg calcium
0.6 mg iron
Note: Nutritional analysis may vary depending on ingredient brands used.
