An Easy and Tasty Lactose-Free Meal

Dairy foods are key ingredients in many at-home meals – provide nutrients for people of all ages to maintain strong 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 bloated feeling.

Even so, people with lactose intolerance can enjoy real dairy products that are naturally low in or don’t contain lactose, such as:

• 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 make lactose easier to digest.

Visit to find more delicious dishes that fit a lactose intolerant meal plan.

Chicken Cordon Bleu Kebab

Recipe courtesy of Rachel Gurk


  • 2 chicken breasts (6 oz each), cubed
  • 1 ham steak (6 ounces), cubed
  • 6 bamboo skewers (8 inches)
  • 1 TB Dijon mustard
  • 1 tsp pure maple syrup
  • 1/4 tsp ground black pepper
  • 1/4 tsp paprika
  • 1 tsp extra-virgin olive oil


  • 2 TB butter
  • 2 TB flour
  • 1 cup lactose-free 2% milk
  • 1 tsp Dijon mustard
  • 1 cup shredded Swiss cheese
  • salt and pepper to taste (optional)


  • Skewers: Preheat broiler to 500 F. Line broiler pan with foil and spray with nonstick spray. Thread cubed chicken and ham pieces onto skewers. In small bowl, mix Dijon, syrup, pepper, paprika & oil.
  • Brush mustard mixture on skewers. Broil about 5 minutes, flip and cook 5 minutes, until chicken is cooked through.
  • Sauce: Over medium heat, melt butter. Whisk in flour and cook 1 minute, whisking constantly. Gradually add milk, whisking constantly. Add Dijon. Cook 5 minutes, or until thick. Reduce heat to low and stir in cheese, whisking until melted.
  • Add salt and pepper, to taste, if desired. Serve chicken and ham kebabs with sauce.


Source: Family Features