Dinnertime dishes loaded with nutrients help keep loved ones connected while refueling after busy days spent at work and school. Dairy foods — key ingredients in many at-home meals — provide nutrients for people of all ages to grow and maintain stronger bodies and minds.
However, some bodies are unable to break down the sugar found in milk, known as lactose, which causes an upset stomach and a heavy, bloated feeling. Rather than avoiding dairy and missing out on beneficial nutrients, people with lactose intolerance can enjoy real dairy products that are naturally low in or don’t contain lactose without the stomach ache with foods like:
■ Lactose-free milk, which is real milk with the same 13 essential nutrients as regular milk
■ Hard and aged cheeses, such as cheddar, colby, Monterey Jack, Parmesan and Swiss
These easy-to-make meals offer lactose intolerance-friendly options for families seeking to keep milk on the menu. Because they all require an hour or less in the kitchen, they provide quick solutions for those hectic schedules without sacrificing taste or nutrition.
CHICKEN CORDON BLEU KEBABS
Recipe courtesy of Rachel Gurk of “Rachel Cooks” on behalf of Milk Means More
Prep time: 15 minutes
Cook time: 10 minutes
Nonstick cooking spray
2 chicken breasts (6 ounces each), cubed
1 ham steak (6 ounces), cubed
6 bamboo skewers (8 inches)
1 tablespoon Dijon mustard
1 teaspoon pure maple syrup
1/4 teaspoon ground black pepper
1/4 teaspoon paprika
1 teaspoon extra-virgin olive oil
2 tablespoons butter
2 tablespoons flour
1 cup lactose-free 2% milk
1 teaspoon Dijon mustard
1 cup shredded Swiss cheese
salt, to taste (optional)
pepper, to taste (optional)
■ To make skewers: Preheat broiler to 500 F. Line broiler pan with foil and spray with nonstick cooking spray.
■ Thread cubed chicken pieces and cubed ham pieces onto skewers.
■ In small bowl, combine Dijon mustard, maple syrup, black pepper, paprika and oil.
■ Brush mustard mixture on skewers.
■ Broil about 5 minutes, flip and cook 5 minutes, or until chicken is cooked through.
■ To make sauce: In small saucepan over medium heat, melt butter. Whisk in flour and cook 1 minute, whisking constantly. Gradually add milk, whisking constantly. Add Dijon mustard. Continue cooking 5 minutes, or until thick. Reduce heat to low and stir in cheese, whisking until melted.
■ Add salt and pepper, to taste, if desired.
■ Serve chicken and ham kebabs with sauce.
CHICKEN, SPINACH AND FETA CASSEROLE
Recipe courtesy of Marcia Stanley, MS, RDN, on behalf of Milk Means More
Prep time: 15 minutes
Cook time: 45 minutes
1 package (10 ounces) frozen chopped spinach, thawed
3 eggs, slightly beaten
2 cups cottage cheese
1 1/2 cups chopped cooked chicken
3/4 cup crumbled feta cheese
3 tablespoons all-purpose flour
2 tablespoons butter, melted
2 teaspoons dried minced onion
1 teaspoon dried oregano leaves
1/4 teaspoon salt
1/4 teaspoon pepper
■ Preheat oven to 350 F.
■ Place spinach in colander. Use back of large spoon or rubber spatula to press moisture from spinach.
■ In large bowl, combine spinach, eggs, cottage cheese, chicken, feta cheese, flour, butter, onion, oregano, salt and pepper.
■ Spoon into greased 1 1/2-quart casserole dish. Bake, uncovered, 45-50 minutes, or until set near center (160 F). Let stand 5 minutes before serving.