October 27, 2021 Issue, Page 6 of 10

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October 27, 2021 Quick, Nutritious Recipes to Make Family Meals Easy Enjoy dairy dishes without the discomfort 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 w chicken breasts (6 ounces each), cubed ham steak (6 ounces), cubed Eeeas bamboo skewers (8 inches) tablespoon Dijon mustard teaspoon pure maple syrup teaspoon ground black pepper 1/4 teaspoon paprika teaspoon extra-virgin olive oil Sauce: tablespoons butter PeeRD FAMILY FEATURES tablespoons flour innertime dishes loaded with nutrients help cup lactose-free 2% milk Keep loved ones connected while refueling teaspoon Dijon mustard after busy days spent at work and school. cup shredded Swiss cheese Dairy foods — key ingredients in many salt, to taste (optional) at-home meals — provide nutrients for people of all pepper, to taste (optional) ages to grow and maintain stronger bodies and minds. To make skewers: Preheat broiler to However, some bodies are unable to break down the 500 F. Line broiler pan with foil and sugar found in milk, known as lactose, which causes spray with nonstick cooking spray. an upset stomach and a heavy, bloated feeling. Rather Thread cubed chicken pieces and than avoiding dairy and missing out on beneficial ‘cubed ham pieces onto skewers. nutrients, people with lactose intolerance can enjoy real In small bowl, combine Dijon dairy products that are naturally low in or don’t contain mustard, maple syrup, black pepper, lactose without the stomachache with foods like: paprika and oil. Lactose-free milk, which is real milk with the Brush mustard mixture on skewers. same 13 essential nutrients as regular milk Broil about 5 minutes, flip and 1 Hard and aged cheeses, such as cheddar, colby, cook 5 minutes, or until chicken is cooked through. Monterey Jack, Parmesan and Swiss To make sauce: In small saucepan = Yogurt with live and active cultures, which help over medium heat, melt butter. break down lactose, making it easier to digest Whisk in flour and cook | minute, These easy-to-make meals offer lactose intolerance- whisking constantly. Gradually add friendly options for families seeking to keep milk on milk, whisking constantly. Add Dijon the menu. Because they all require an hour or less in mustard. Continue cooking 5 minutes, the kitchen, they provide quick solutions for those or until thick. Reduce heat to low and hectic schedules without sacrificing taste or nutrition. stir in cheese, whisking until melted, Visit MilkMeansMore.org to find more delicious Add salt and pepper, to taste, dishes that fit a lactose intolerant meal plan. if desired. Serve chicken and ham kebabs with sauce. 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 teaspoons salt Beenew cups dry macaroni noodles cups lactose-free whole milk eggs tablespoons butter, clarified or ghee cups shredded sharp white cheddar cheese cup shredded Parmesan cheese salt, to taste fresh cracked pepper, to taste ‘Add water and salt to 3-quart saucepan; cook noodles according to package directions, Drain and add noodles back to pan. Measure milk into large measuring cup, ‘Add eggs and whisk. 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. ‘One Pan Mac and Cheese Parmesan-Swiss Fish Recipe courtesy of Marcia Stanley, MS, RDN, on behaif of Milk Means More Prep time: 15 minutes Cook time: 15 minutes Servings: 11/4. 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 Chicken, Spinach and Feta Casserole 2. tablespoons sliced green onion 1/4 teaspoon salt Chicken, Spinach and 1 teaspoon dried 1/8 teaspoon pepper Feta Casserole ‘oregano leaves 2. tablespoons grated Parmesan 1/4 teaspoon salt cheese Recipe courtesy of Marcia Stanley, MS, 1/4. teaspoon pepper 4 teaspoon paprika RDN, on behalf of Milk Means More Preheat oven to 450 F. Prep time: 15 minutes Preheat oven to 350 F. Cook time: 45 minutes Place spinach in colander. Use back Thaw fish, ifrozen. Cut into four of large spoon or rubber spatula to serving-size pieces, if necessary. Pat fish Servings: 4 press moisture from spinach. dry with paper towels. Arrange in single package (10 ounces) frozen Tn large bowl, combine spinach, layer on greased 15-by-10-by-I-inch nee, chopped spinach, thawed eggs, cottage cheese, chicken, feta baking pan, tucking under any thin edges. eggs, slightly beaten cheese, fiour, butter, onion, oregano, In small bowl, toss Swiss cheese, cups cottage cheese salt and pepper. yogurt, mayonnaise, green onion, salt and 11/2 cups chopped cooked chicken Spoon into greased | 1/2-quart pepper. Spread over fish fillets. Sprinkle 3/4 cup crumbled feta cheese casserole dish. Bake, uncovered, with Parmesan cheese and paprika. Bake, tablespoons all-purpose flour 45-50 minutes, or until set near uncovered, until fish flakes easily with roe tablespoons butter, melted center (160 F). Let stand 5 minutes fork. Allow 6-8 minutes baking time per teaspoons dried minced onion before serving. Parmesan-Swiss Fish 1/2-inch thickness of fish.