lactose and soy free recipes
These lactose and soy-free recipes offer delicious, healthy meal options for all dietary needs. From flavorful chicken dishes to fresh salads and hearty quinoa-stuffed peppers, each recipe is simple to make, packed with nutrients, and perfect for everyday cooking with our website foods-recipes.com.
1. Grilled Lemon Herb Chicken
Ingredients:
- 4 boneless chicken breasts
- 2 tbsp olive oil
- 2 cloves garlic, minced
- Juice of 1 lemon
- 1 tsp dried oregano
- Salt and pepper to taste
Instructions:
- In a bowl, combine olive oil, minced garlic, lemon juice, oregano, salt, and pepper.
- Coat the chicken breasts with the marinade and let it sit for at least 30 minutes.
- Preheat the grill to medium-high heat.
- Grill the chicken for 6-7 minutes on each side until fully cooked.
- Serve with a side of roasted vegetables or a fresh salad.
2. Avocado and Cucumber Salad
Ingredients:
- 2 ripe avocados, diced
- 1 cucumber, thinly sliced
- 1 red onion, finely chopped
- 2 tbsp olive oil
- Juice of 1 lime
- Fresh cilantro (optional)
- Salt and pepper to taste
Instructions:
- In a large bowl, mix together the diced avocado, cucumber, and red onion.
- Drizzle with olive oil and lime juice.
- Toss gently to combine, and season with salt and pepper.
- Garnish with fresh cilantro if desired and serve chilled.
3. Quinoa-Stuffed Bell Peppers
Ingredients:
- 4 large bell peppers, tops removed and seeds scooped out
- 1 cup quinoa, cooked
- 1 cup diced tomatoes
- 1/2 cup corn kernels
- 1/2 cup black beans (optional)
- 2 tbsp olive oil
- 1 tsp cumin
- 1 tsp smoked paprika
- Salt and pepper to taste
Instructions:
- Preheat the oven to 375°F (190°C).
- In a bowl, mix cooked quinoa, diced tomatoes, corn, black beans, olive oil, cumin, and paprika. Season with salt and pepper.
- Stuff each bell pepper with the quinoa mixture and place them in a baking dish.
- Cover with foil and bake for 25-30 minutes until the peppers are tender.
- Serve hot.
4. Coconut Milk Chicken Curry
Ingredients:
- 4 boneless chicken thighs, cut into bite-sized pieces
- 1 can coconut milk
- 2 tbsp curry powder
- 1 onion, finely chopped
- 2 cloves garlic, minced
- 1 tbsp olive oil
- 1 cup chopped spinach
- Salt and pepper to taste
Instructions:
- Heat olive oil in a large pan over medium heat. Add the onions and garlic and sauté until softened.
- Add the chicken and cook until browned.
- Stir in curry powder and cook for another minute.
- Pour in the coconut milk, bring to a simmer, and let it cook for 15-20 minutes until the chicken is tender.
- Add spinach in the last few minutes of cooking, and season with salt and pepper.
- Serve with rice or cauliflower rice.
5. Banana Oat Pancakes
Ingredients:
- 2 ripe bananas, mashed
- 1 cup rolled oats
- 2 eggs
- 1/2 tsp cinnamon
- 1/2 tsp baking powder
- 1/2 tsp vanilla extract
- Coconut oil for cooking
Instructions:
- In a blender, combine bananas, oats, eggs, cinnamon, baking powder, and vanilla extract until smooth.
- Heat coconut oil in a non-stick pan over medium heat.
- Pour small amounts of batter into the pan to form pancakes.
- Cook for 2-3 minutes on each side until golden brown.
- Serve with fresh fruit or a drizzle of maple syrup.