Whats a recipe for a main course that is high in calcium?
Vegetable Cheese Quesadilla 2 flour tortillas 2 fresh plum tomatoes, sliced 1 red bell pepper, finely chopped 2 green onions, finely chopped 1 large carrot, grated 1/2 cup grated reduced fat Monterey Jack cheese 1/2 cup plain low fat yogurt 2 tablespoon salsa 1/2 cup chopped spinach Heat a medium-size nonstick skillet over medium heat. Place a tortilla in the skillet and warm it 2 to 3 minutes. Turn the tortilla in the skillet and place half of the tomatoes, bell pepper, green onion and carrots on one half of the tortilla. Top the vegetables with half of the cheese, yogurt, salsa and spinach. Fold the tortilla over the filling and cook another 3 minutes, or until the cheese melts. Transfer the quesadilla to a plate, cover it with foil to keep it warm and make another quesadilla in the same fashion. Makes 2 servings. Calories, 299; Fat, 9 gm; Saturated Fat, 5 gm; Cholesterol, 24 mg; Fiber, 6 gm; Sodium, 586 mg; Calcium, 449 mg.
I’ve added some recipes for you but browse the the link, lots more recipes that are quick & easy. good luck! CREAMY POTATO AND BOK CHOY CHOWDER Serves 4 CALCIUM FACTOR: 43% Soymilk makes a wonderfully creamy soup base, which, in combination with bok choy, adds a huge dose of calcium to this chowder. Try not to boil the soymilk–it might separate if heated too much. 1 tablespoon olive oil 1 tablespoon minced fresh thyme leaves 1 pound red new potatoes, scrubbed and diced (about 3 cups) 6 medium leeks, white and light green parts only, minced (about 2 cups) 3 celery stalks, chopped 3 garlic cloves, minced 1 cup boiling water 3 tablespoons white miso 1 bay leaf 4 cups plain calcium-fortified soymilk 1 large head bok choy, thinly sliced (about 8 cups) Salt and ground black pepper CREOLE VEGETABLE STEW Serves 6 CALCIUM FACTOR; 28% This spicy Creole-style stew brims with calcium-rich okra, cabbage, and collard greens. Nutty quinoa soaks up the juices and adds an additional dose of calcium. 3
