recipes

Meal Ideas 31 August 2021

Quick, Nutritious Recipes to Make Family Meals Easy

(Family Features) 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 stomachache 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
  • Yogurt with live and active cultures, which help break down lactose, making it easier to digest

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.

Visit MilkMeansMore.org to find more delicious dishes that fit a lactose intolerant meal plan.

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
Servings: 3

Skewers:

  • 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

Sauce:

  • 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)
  1. To make skewers: Preheat broiler to 500 F. Line broiler pan with foil and spray with nonstick cooking spray.
  2. Thread cubed chicken pieces and cubed ham pieces onto skewers.
  3. In small bowl, combine Dijon mustard, maple syrup, black pepper, paprika and oil.
  4. Brush mustard mixture on skewers.
  5. Broil about 5 minutes, flip and cook 5 minutes, or until chicken is cooked through.
  6. 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.
  7. Add salt and pepper, to taste, if desired.
  8. 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
Servings: 4

  • 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
  1. Preheat oven to 350 F.
  2. Place spinach in colander. Use back of large spoon or rubber spatula to press moisture from spinach.
  3. In large bowl, combine spinach, eggs, cottage cheese, chicken, feta cheese, flour, butter, onion, oregano, salt and pepper.
  4. 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.

One Pan Mac and Cheese

Recipe courtesy of Sheila Johnson of "Eat 2 Gather" on behalf of Milk Means More
Prep time: 5 minutes
Cook time: 12 minutes

  • Water
  • 2 teaspoons salt
  • 2 cups dry macaroni noodles
  • 2 cups lactose-free whole milk
  • 2 eggs
  • 2 tablespoons butter, clarified or ghee
  • 1 1/2 cups shredded sharp white cheddar cheese
  • 1 cup shredded Parmesan cheese
  • salt, to taste
  • fresh cracked pepper, to taste
  1. Add water and salt to 3-quart saucepan; cook noodles according to package directions. Drain and add noodles back to pan.
  2. Measure milk into large measuring cup. Add eggs and whisk.
  3. Toss noodles with clarified butter, turn heat to medium and pour in milk-egg mixture. Add cheeses and stir until melted. Bring to low boil about 3 minutes; sauce will thicken and become creamy. Add salt and fresh cracked pepper, to taste.

Parmesan-Swiss Fish

Recipe courtesy of Marcia Stanley, MS, RDN, on behalf of Milk Means More
Prep time: 15 minutes
Cook time: 15 minutes
Servings: 4

  • 1 1/4 pounds skinless halibut, salmon or tilapia fillets (fresh or frozen)
  • 3/4 cup shredded Swiss cheese
  • 1/4 cup plain Greek yogurt
  • 1/4 cup mayonnaise
  • 2 tablespoons sliced green onion
  • 1/4 teaspoon salt
  • 1/8 teaspoon pepper
  • 2 tablespoons grated Parmesan cheese
  • 1/4 teaspoon paprika
  1. Preheat oven to 450 F.
  2. Thaw fish, if frozen. Cut into four serving-size pieces, if necessary. Pat fish dry with paper towels. Arrange in single layer on greased 15-by-10-by-1-inch baking pan, tucking under any thin edges.
  3. In small bowl, toss Swiss cheese, yogurt, mayonnaise, green onion, salt and pepper. Spread over fish fillets. Sprinkle with Parmesan cheese and paprika. Bake, uncovered, until fish flakes easily with fork. Allow 6-8 minutes baking time per 1/2-inch thickness of fish.

Source: United Dairy Industry of Michigan

Meal Ideas 19 February 2019

Wonderful Weeknight Dining

(Family Features) With school, work and evening activities all spiraling in different directions, most families find that some things have to give. Make sure quality time around the dinner table isn’t one of them with these savvy solutions that can help make weekday meals a cinch.

One-dish wonders
Most busy families are well-versed in the benefits of slow cooker meals, but when you haven’t planned that far ahead there are other options, such as your oven’s broiler, that allow you to capture the convenience of single-dish meals. A cookie sheet filled with your favorite protein, veggies and a sprinkle of seasoning will broil in minutes. Just remember to cut your protein into small pieces that will cook through quickly and line your sheet with foil for easier cleanup. Another quick-fix idea: empty the odds and ends from the pantry and veggie drawer to make a stir-fry in minutes.

Go for the gold
When it comes to mealtime, Sunday dinner is the gold standard. It’s the one day of the week when you’re most likely to go “all out” and prepare a great-tasting meal. But you can achieve similar meals during the week using delicious, time-saving sides such as packaged Idahoan Signature Russets mashed potatoes, which can be made in just 5 minutes. The smooth flavor of Idahoan Signature Russets – like original homemade mashed potatoes with just a hint of butter and cream – makes any day taste like Sunday.

Quick-prep proteins
Every family has its favorite go-to meals that stand the test of time. Build your repertoire with a few recipes centered on proteins that take next to no time to prepare. Eggs don’t have to be restricted to the breakfast table, especially in preparations like a frittata or quiche. Or rely on seafood, which can be seared to perfection in minutes. A mild white fish is an ideal foundation for creating diverse, rich flavors, such as this Seared Halibut with Lemon Butter Sauce.

For more tips to increase family time and get quick meals on the weeknight dinner table, visit idahoan.com.

Seared Halibut with Lemon Butter Sauce

Serves: 4

Lemon Butter Sauce

  • 1/2       cup white wine
  • 1/4       cup fresh lemon juice
  • 8          tablespoons whipping cream
  • 3/4       teaspoon fresh garlic, chopped
  • turmeric, to taste
  • salt, to taste
  • white pepper, to taste
  • 8          tablespoons unsalted butter, diced

Halibut

  • 4          teaspoons olive oil
  • 4          halibut filets (6-8 ounces each)
  • salt
  • pepper
  • lemon zest
  • herbs

Vegetables

  • 2          tablespoons olive oil
  • 2          small zucchini, cut into 1/4-inch strips
  • 2          small yellow squash, cut into 1/4-inch strips
  • 2          small red peppers, washed, seeded and sliced into strips

Potatoes

  • 2          cups Idahoan Signature Russets Mashed Potatoes (from 16.23-ounce package)
  1. For lemon butter sauce, add white wine, lemon juice, cream, garlic, turmeric, salt and pepper to saute pan. Heat on high heat and reduce to half its original volume.
  2. While lemon sauce is reducing, prepare fish and vegetables.
  3. Once reduced, remove from heat and swirl in diced butter.
  4. For halibut, heat non-stick skillet on medium-high heat with olive oil. Season halibut with salt and pepper. Sear until deep golden brown, approximately 5 minutes each side. Remove from heat and cover with foil.
  5. For vegetables, add olive oil to skillet over medium-high heat. Saute zucchini, squash and pepper until crisp-tender, about 2-3 minutes. Keep warm.
  6. For potatoes, prepare mashed potatoes following package instructions.
  7. To serve, plate mashed potatoes, vegetables and halibut. Drizzle halibut with lemon butter sauce and garnish with lemon zest and fresh herbs.

Note: Haddock or striped bass can be substituted for halibut.

Hoisin Roasted Pork with Steamed Greens

Serves: 4

  • 2          tablespoons hoisin sauce
  • 2          tablespoons honey
  • 1          tablespoon soy sauce
  • 1          pork tenderloin filet (16 ounces)
  • 8          ounces fresh sugar snap peas
  • 8          ounces green beans
  • 2          cups Idahoan Signature Russets Mashed Potatoes (from 16.23-ounce package)
  1. Heat oven to 350° F.
  2. In bowl, combine hoisin, honey and soy. In non-metallic bowl, pour marinade over pork and set aside for 15 minutes.
  3. Heat medium nonstick frying pan over medium heat. Add marinated pork and cook each side 1-2 minutes.
  4. Transfer pork to baking tray and cook 15 minutes, or until cooked to desired doneness.
  5. Steam fresh sugar snap peas and green beans together. Set aside.
  6. Prepare mashed potatoes following package instructions.
  7. To serve, plate mashed potatoes, sliced pork and steamed vegetables. Spoon pan juices over pork and enjoy.

Roasted Chicken Provencal

Serves: 4

  • 8          chicken thighs (bone-in, skin-on)
  • 1/2       teaspoon salt
  • 1/4       teaspoon ground black pepper
  • 1          tablespoon olive oil
  • 1/2       cup dry white wine
  • 1/4       cup chicken broth
  • 2          thyme sprigs
  • 2          garlic cloves, crushed
  • 2          cups Idahoan Signature Russets Mashed Potatoes (from 16.23-ounce package)
  • 1          cup sliced cremini mushrooms
  • 1/2       cup cherry tomatoes, halved
  • 1/4       cup pitted black olives, halved
  • sauteed green beans
  1. Sprinkle chicken thighs with salt and pepper. In 12-inch skillet over medium-high heat, brown chicken thighs on both sides in hot oil. Add white wine, chicken broth, thyme sprigs and garlic.
  2. Over high heat, heat mixture to boiling. Cover and simmer 25 minutes, stirring occasionally.
  3. Meanwhile, prepare mashed potatoes according to package directions.
  4. In skillet, add mushrooms, cherry tomatoes and olives; cover and simmer 5 minutes longer until chicken is tender.
  5. Serve chicken thighs with mashed potatoes and sauteed green beans.

Source: Idahoan Mashed Potatoes

Seafood 07 August 2015

Pecan-Crusted Halibut Fillets

Ingredients
  • 12 (4-ounce) halibut fillets, skinned
  • 1 3/4 cups all-purpose flour
  • 3/4 teaspoon salt
  • 1 teaspoon black pepper
  • 3 large eggs
  • 1 tablespoon Dijon mustard
  • 7 ounces pecans
  • 1 3/4 cups plain breadcrumbs
  • 6 tablespoons unsalted butter
Preparation
  1. Preheat oven to 350 degrees F .
  2. Combine flour, salt and pepper in mixing bowl.
  3. In another bowl, whisk eggs and mustard.
  4. Using the Magic Bullet, finely chop pecans in small bullet cup.
  5. In third bowl, combine chopped pecans and breadcrumbs.
  6. Set the 3 bowls in a row, with baking pan at end for placing fillets. First dredge each fillet in flour, shaking excess back into bowl. Then dip fillet in egg mixture to coat, and place in pecan mixture. Press lightly to coat both sides of fillet with nuts and place fillet on baking sheet. Repeat with remaining fillets. (Fillets can be refrigerated up to 2 hours before sautéeing.)
  7. Melt 2 tablespoons butter in large saute pan over medium heat. Add as many fillets as will comfortably fit in pan. Cook about 3 minutes per side, or until light brown. (Fillets can be drained on paper towels and refrigerated up to 6 hours before baking.)
  8. Arrange sautéed fillets on baking sheets and bake 10 to 15 minutes, or until cooked through. Serve with Dijon Cream Sauce.
Notes, Tips & Suggestions

Helpful Hint: To make chopping nuts easier, add a little sugar to bullet cup. Pulse to keep from grinding nuts too finely.

Source

Homeland Housewares

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