Recipes for Teens With Lactose Intolerance- Balsamic Tomato Chicken and Pasta

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

Your taste buds will really enjoy this flavorful, lactose-free dish. Serve with a side of garlic bread and your favorite vegetable.

Prep time: 45 minutes

Ingredients:
18 oz. chicken breast, cut into small pieces (1/2" square)
1/2 c. onion, diced
2 cloves garlic, minced
2 cans (14.5 oz.) of diced tomato
1 1/2 c. sliced mushrooms
1/3 c. balsamic vinegar
1 tsp. basil1 tsp. oregano
1/2 tsp. thyme
1/2 tsp. rosemary
1/4 c. tomato paste
cooking spray
3 1/3 c. cooked pasta

Directions:

• 
  Spray a large skillet with nonstick cooking spray.
• 
  Sauté onion, garlic and mushrooms in large skillet for 5 minutes over low heat.
• 
  Add raw chicken pieces to large skillet with onions, garlic, and mushrooms.
• 
  Cook chicken over medium high heat until no longer pink.
• 
  Once chicken is cooked, add diced tomatoes, tomato paste, balsamic vinegar, and spices to the chicken mixture.
• 
  Mix together well and simmer over medium low heat for 20 minutes.
• 
  Toss 1 cup of sauce with 2/3 cup of cooked pasta for each serving.

Serves: 5

Serving size: 1 cup of sauce with 2/3 cup of cooked pasta

Nutritional analysis (per serving):
378 calories39 g protein5 g fat43 g carbohydrate3 g fiber88 mg cholesterol748 mg sodium51 mg calcium3 mg iron

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

Variations and suggestions:
Use low-sodium canned tomatoes and tomato paste if want to decrease the amount of sodium.
Add soy cheeses, such as mozzarella or parmesan.
If you want a thicker sauce, add more tomato paste.
If you want a thinner sauce, use less tomato paste