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Children's Health - Lactose Intolerant Recipe

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Kids Health - Lactose Intolerant Recipe

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

Kids can still enjoy cheesy Mexican dishes by using lactose-free soy cheese. You'll be surprised at how well the soy cheese melts.

Prep time: 40 minutes

Ingredients:

  • 2 6 oz. chicken breasts without skin
  • 2 oz. Jalapeno Jack soy cheese
  • ¼ c. bread crumbs
  • 8 oz. canned tomato sauce
  • 1½ tsp. cumin
  • 1½ tsp. chili powder
  • 1 tsp. cilantro
  • 2 garlic cloves, minced
  • ¼ c. onion, minced
  • 2/3 c. rice, cooked

Directions:

  • Trim all fat from chicken breast.
  • Place chicken breast in glass casserole dish.
  • Sprinkle breadcrumbs over the top of the chicken.
  • Cook chicken at 375°F (190°C) for 30 minutes or until chicken is no longer pink in the middle.
  • In a small saucepan, combine tomato sauce, cumin, chili powder, cilantro, minced garlic, and onion. Simmer over low heat until chicken is ready to be served (approximately 30 minutes).
  • Remove casserole dish from oven and put 1 oz. soy cheese on each piece of chicken. Cook for about 3 to 5 minutes or until cheese has melted.
  • Serve chicken and rice with tomato sauce drizzled over the top.

Serves: 2

Serving size: 1 chicken breast, 1/3 cup of rice, and ½ cup of sauce

Nutritional analysis (per serving):
399 calories
8 g fat
1 g saturated fat
40 g protein
39 g carbohydrate
1 g fiber
78 mg cholesterol
1240 mg sodium
370 mg calcium
3.9 mg iron

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

Variations and suggestions:
Consider using low-sodium tomato sauce. Add green chilis or hot peppers to add some heat to your dish.

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