(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.
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
Preheat oven to 450 F.
Thaw fish, if frozen. Cut into four serving-size pieces, if necessary. Pat fish dry with paper towels. Arrange in a single layer on a greased 15-by-10-by-1-inch baking pan, tucking under any thin edges.
In a 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 a fork. Allow 6-8 minutes baking time per 1/2-inch thickness of fish.
Source: United Dairy Industry of Michigan
