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 15 June 2021

Infuse Bright, Nutritional Flavor into Summer

(Family Features) When families fire up their grills and turn to favorite summer recipes for filling meals, nutritional considerations are often not the focus. However, this doesn’t have to be the case. This year, you can rethink traditional seasonal menus by opting for main courses – and even desserts – that offer healthier returns by incorporating ingredients like whole oranges, which provide a multitude of nutritional benefits.

Adding an ingredient like California Valencia oranges to your family’s dishes means you’re including a rich source of vitamin C (70% of the daily value) and an excellent source of folate (20% of the daily value) in your seasonal spread. As a balance of sweet and tart, the extra juicy oranges reach their peak in summer, making them perfect for warm-weather recipes, juicing or as portable snacks to take along on adventures.

Plus, their anti-inflammatory benefits help support the body, especially as outdoor activities increase in the warm weather. The potassium found in oranges also helps support cell function, healthy blood pressure levels, bone health and hydration.

When it comes to meal planning, oranges are a highly versatile fruit that can be added to both sweet and savory dishes, as well as beverages, cocktails, sauces, frozen desserts, smoothies and more. To introduce a depth of flavor and burst of nutrition to dishes, add a sprinkle of zest, segments or fresh-squeezed juice, or even grill the fruit to bring out the flavor.

Try combining them with tastes of the Mediterranean for dinner with Orange and Harissa Glazed Beef Kebabs or end your meal with a refreshing sweet treat like Orange Ice Cream the entire family can enjoy.

By introducing the sweetness of oranges to your warm-weather menu, you can infuse fresh flavor while rethinking family favorites. Visit CaliforniaCitrusGrowers.com for more information on California oranges.

Orange and Harissa Glazed Beef Kebabs

Prep time: 2 hours
Cook time: 20 minutes
Servings: 2

  • 1/2       cup California Valencia orange juice, freshly squeezed
  • 2          California Valencia oranges, zested and segmented
  • 2          tablespoons harissa paste
  • 2          tablespoons honey
  • 2          tablespoons olive oil
  • 1          tablespoon fresh mint leaves, roughly chopped
  • 2          garlic cloves, finely chopped
  • 8          ounces beef tenderloin, cut into 2-inch cubes
  • 1          green bell pepper, cut into 2-inch squares
  • 1          red onion, cut into 2-inch squares
  • 16        broccoli florets, raw
  • kosher salt, to taste
  • black pepper, to taste
  • cooked couscous
  • mandarin chutney
  1. In mixing bowl, combine orange juice and zest, harissa, honey, oil, mint and garlic; mix well.
  2. Add beef cubes and toss to coat; marinate 2 hours in refrigerator.
  3. Using long skewers, build kebabs, alternating beef, peppers, onions and broccoli on each.
  4. Heat grill to medium-high heat.
  5. Season kebabs with salt and pepper, to taste. Grill until vegetables are cooked through and beef reaches desired doneness.
  6. Serve over bed of couscous and top with mandarin chutney.

Orange Ice Cream

Prep time: 1 hour
Servings: 6

  • 2          cups California Valencia orange juice, freshly squeezed
  • 1 1/2    cups whole milk
  • 1 1/2    cups heavy cream
  • 1/2       vanilla bean
  • 2          tablespoons glucose syrup or corn syrup
  • 1/4       cup non-fat dry milk powder
  • 2/3       cup granulated sugar
  • 3          egg yolks
  • 2          California Valencia oranges, zest only
  • California Valencia orange slices, for garnish
  1. Prepare ice cream making vessel or unit, such as old-fashioned churner or ice cream machine with motor.
  2. Reduce orange juice to 1 cup; ice down to chill.
  3. In saucepan over medium heat, combine milk, cream, vanilla scraped pod and seeds, and glucose syrup until hot; remove from heat. Steep 30 minutes.
  4. In bowl, combine milk powder and sugar. Add dry mixture into hot cream mixture. Whisk to combine. Return mixture to medium heat.
  5. In separate heat-safe bowl, combine egg yolks and orange zest.
  6. In small increments, pour hot mixture over yolks and zest. Mix vigorously while pouring.
  7. Cook to 185 F.
  8. Remove from heat and pour through fine strainer. Hand-blend until smooth.
  9. Ice down immediately. Add cooled, reduced orange juice. Hand blend to combine.
  10. Spin and freeze then follow directions according to machine or vessel to make ice cream.
  11. Serve with orange slices.

Source: California Citrus Growers

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