A recipe for the vegetarians or those with lactose intolerant DC's

Found this yesterday. The kids loved it and it's chock full of veggies.

It's super easy. If you are a carnivore like us you can add protein. I added some organic chicken.

Italian Vegetable Casserole

Note: 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 c. soy parmesan cheese
non-stick cooking spray

Directions:

1. Spray casserole dish with non-stick cooking spray.
2. Mix vegetables and dressing together in the casserole dish.
3. Cook vegetables in microwave for 10 minutes, stirring every 2 to 3 minutes.
4. Sprinkle parmesan cheese over the top of the vegetables.
5. 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.
Variations and suggestions:

You can also serve over this dish over pasta. If you would like more of a cheesy flavor, add soy mozzarella to the vegetables.

Reviewed by: Allison Brinkley, RD, LD/N CNSD
Date reviewed: December 2003

Re: A recipe for the vegetarians or those with lactose intolerant DC's

Mmmmmmmmmmmmmmmm... you rock, thank you!

Re: A recipe for the vegetarians or those with lactose intolerant DC's

i am gonna make this..thanks

Re: A recipe for the vegetarians or those with lactose intolerant DC's

thanks....we have to cut back dairy for Christopher.....I hope he will eat this
If not...I will

Re: A recipe for the vegetarians or those with lactose intolerant DC's

In that case... I'll keep rockin'

I haven't made this one. I see it calls for cumin. I know my DH can't handle cumin so you might want to cut back on that or add a non-cumin chili seasoning... check the spices in the store, most have cumin but some don't.
Oh, and I'd cut out the hot peppers and just add some green chopped peppers.

Chicken With Beans and Rice

Note: This recipe is especially for kids with lactose intolerance. Kids with lactose intolerance often need to limit or avoid dairy products.

This meal is a good source of protein and fiber. It tastes even better the next day!

Prep time: 20 minutes

Ingredients:

* 16 oz. boneless, skinless chicken breast, cooked and in bite size pieces
* 2 garlic cloves, minced
* 3/4 c. salsa
* 15 oz. can black beans, drained
* 1/2 c. red pepper, chopped
* 1/2 tsp. cumin (I'd skip this as well or decrease it)
* 1/4 c. onion, minced
* 2 tbsp. canned hot chili peppers, minced (I wouldn't add this, instead I'd add chopped green peppers)
* 2 c. cooked instant rice (I'd add brown, better nutritional value)

Directions:

1. Mix together all ingredients, except rice, in a skillet.
2. Simmer on top of stove for 10 minutes.
3. Serve over rice.

Serves: 4

Serving size: 4 ounces of chicken and 1 1/3 cups of beans and rice mixture

Nutritional analysis (per serving):

380 calories
5 g fat
1 g sat fat
40 g protein
42 g carbohydrate
7 g fiber
84 mg cholesterol
838 mg sodium
103 mg calcium
3.7 mg iron

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:

This can be served with yellow or brown rice. Consider sprinkling soy cheddar cheese over the top of this dish.

Reviewed by: Allison Brinkley, RD, LD/N, CNSD
Date reviewed: November 2003

Re: A recipe for the vegetarians or those with lactose intolerant DC's

A lot of sodium in this. Probably because they tell you to use jarred tomato sauce and canned beans undrained.

Again, I'd cut back on the cumin and chili powder, used canned crushed tomatos (less sodium) and rinse the beans and add a bit of water.

Yes, this takes longer but you could make it and freeze it in smaller portions.

Vegetarian Chili

Note: This recipe is especially for kids with lactose intolerance. Kids with lactose intolerance often need to limit or avoid dairy products.

Prep time: 60 minutes

Ingredients:

* 3/4 c. onion, chopped
* 3 cloves garlic, minced
* 1 tsp. olive oil
* 2 tbsp. chili powder
* 1/2 tsp. basil
* 1/2 tsp. oregano
* 1/2 tsp. cumin
* 1 1/2 c. zucchini, chopped finely
* 1/2 c. yellow squash, chopped finely
* 1 c. carrots, finely chopped
* 42 oz. canned tomatoes, diced
* 1 can (16 oz.) light red kidney beans, undrained
* 2 cans (16 oz. can) dark red kidney beans, drained
* 8 oz. soy cheddar cheese

Directions:

1. In a large stockpot, sauté onion and garlic in olive oil. Cook until soft (several minutes).
2. Add chili powder, basil, oregano, and cumin to the stockpot and mix.
3. Stir in zucchini, squash, and carrots and blend well. Cook for 1 to 2 minutes over low heat, stirring occasionally.
4. Add tomatoes and kidney beans.
5. Bring to a boil. Reduce heat and simmer for 45 minutes or until thick.
6. Before serving, add 1 oz. of soy cheddar cheese to each serving of chili.

Serves: 8

Serving size: 1 c. of chili and 1 oz. of cheese

Nutritional analysis (per serving):

270 calories
19 g protein
4g fat
0 g sat. fat
43 g carbohydrate
13 g fiber
0 mg cholesterol
1,111 mg sodium
482 mg calcium
3.2 mg iron

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:

Rinse the dark red kidney beans thoroughly and use low-sodium tomatoes to reduce the sodium content.

Freeze leftovers in 1-c. servings to eat at a later date. Do not add cheese before freezing.

Consider sprinkling pepper and more onions on top for added flavor.

Updated and reviewed by: Steven Dowshen, MD
Date reviewed: May 2005
Originally reviewed by: Allison Brinkley, RD, LD/N, CNSD