Low-Fat Vegetable Lasagna

November 9, 2012 By Leave a Comment

Ingredients

  • 9 lasagna noodles, uncooked
  • 1 medium yellow onion, chopped
  • 1 teaspoon vegetable oil
  • 2 cloves garlic, crushed
  • 8 ounces mushrooms, sliced thin (optional)
  • 1/4 cup fresh parsley, chopped
  • 1/4 tablespoon salt
  • 1 (10 oz.) package frozen spinach, thawed, drained thoroughly
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon dried basil
  • 2 cups meatless tomato sauce
  • 15 ounces low-fat ricotta cheese
  • 3/4 cup shredded part-skim mozzarella cheese
  • 2 tablespoon grated Parmesan cheese

Preparation

Prepare pasta according to package directions; drain and cover with cool water until ready to use.

While pasta is cooking, combine onions and oil in a skillet over medium heat until golden, about 5 minutes. Add the garlic and cook about 1 minute. Spoon out half the onions and reserve for later. Add the mushrooms (if using) to the onions in the skillet. Cook, stirring over medium heat, until the mushrooms are tender and slightly browned, about 7 minutes. Add the parsley and a pinch of salt; transfer to a bowl.

Add the reserved cooked onion and the spinach to the skillet. Cover and cook over medium heat until the spinach is wilted, about 3 minutes. Uncover and cook over medium heat to evaporate any excess moisture, about 1 minute. Season with a pinch of salt.

Heat oven to 350° F. Drain the lasagna and pat dry with paper towels. Mix the oregano and basil with the tomato sauce. Spread 1 cup tomato sauce in the bottom of a 13 x 9 x 3-inch pan. Arrange 3 lasagna pieces, slightly overlapping, in the pan. Spoon the spinach mixture on top in an even layer. Spread with half of the ricotta. Sprinkle with 1/4 cup of the shredded mozzarella cheese.

Arrange a layer of 3 more lasagna pieces. Spread with the mushrooms, the remaining ricotta mixture, and 1/4 cup of the mozzarella. Top with the remaining 3 pieces of lasagna, 1 cup of tomato sauce and 1/2 cup of the mozzarella cheese. Sprinkle with Parmesan cheese. Bake until brown and bubbly, about 45 minutes.

Makes 8 servings

Prep Time: 15 mins
Cook Time: 1 hr
Total Time: 1 hr 15 mins

Nutrition Facts
Number of Servings: 8
Amount Per Serving
Calories: 243
Total Fat: 7.7 g
Cholesterol: 23.7 mg
Sodium: 228 mg
Total Carbohydrate: 29.9 g
Protein: 15.1 g

Recipes Source: National Pasta Association

 

Filed Under: Dinner, Recipes

Chicken Torta

November 1, 2012 By Leave a Comment

Ingredients:
One 100-calorie flat sandwich bun (likeArnold/Brownberry/Oroweat Sandwich Thins)
1/2 oz. (about 1 tbsp.) mashed avocado
3/4 tsp. taco seasoning mix
1 tbsp. salsa or pico de gallo
1/2 tbsp. diced onion
2 tbsp. fat-free refried beans
3 oz. cooked and sliced skinless chicken breast
1 tbsp. shredded reduced-fat Mexican-blend cheese
1 large tomato slice
1/3 cup shredded lettuce

Directions:
Split bun into halves, and lightly toast.

In a small bowl, mix avocado with 1/4 tsp. taco seasoning. Stir in salsa or pico de gallo and onion.

In another small bowl, mix beans with 1/4 tsp. taco seasoning.

On a microwave-safe plate, spread seasoned beans onto the bottom half of the bun. Evenly top with chicken. Sprinkle chicken with remaining 1/4 tsp. taco seasoning, followed by cheese.

Microwave for 45 seconds, or until cheese has melted and chicken is hot.

Place tomato and lettuce over the chicken.

Spread the top half of the bun with the avocado mixture, and place it on top of the sandwich. Enjoy!

MAKES 1 SERVING

Serving Size: 1 sandwich (entire recipe)
Calories: 293
Fat: 6g
Sodium: 760mg
Carbs: 32.5g
Fiber: 8.5g
Sugars: 4g
Protein: 31g

Recipe Source: Hungry Girl

Filed Under: Lunch, Recipes

Calypso Turkey Salad

October 24, 2012 By Leave a Comment

Ingredients

  • 1 pound cooked turkey breast, cubed
  • 1 1/2 cups organic celery, diagonally sliced
  • 1 cup organic seedless grapes
  • 1/2 cup raisins
  • 2 green onions, sliced
  • 1 large organic tart apple, cubed
  • 1/2 cup organic plain yogurt
  • 1/3 cup light mayonnaise
  • 1/4 cup chutney, chopped
  • 3/4 teaspoon curry powder
  • loose leaf lettuce, as needed
  • 1/2 cup unsalted peanuts, coarsely chopped

Preparation

Combine turkey, celery, grapes, raisins, green onions and apple in a large bowl.

In a small bowl, combine yogurt, mayonnaise, chutney and curry powder.

Pour dressing over turkey mixture and toss well to coat evenly. Cover and refrigerate at least one hour to blend flavors.

Serve on lettuce leaves and garnish with peanuts.

Refrigerate at least one hour before serving.

Makes 6 servings

Prep Time: 10 mins
Total Time: 10 mins

Nutrition Facts
Number of Servings: 6
Amount Per Serving
Calories: 320
Total Fat: 12 g
Saturated Fat: 2 g
Cholesterol: 70 mg
Sodium: 160 mg
Total Carbohydrate: 31 g
Dietary Fiber: 4 g
Protein: 28 g

Recipe Source: National Turkey Federation

 

Filed Under: Lunch, Recipes

Baked Apple With Pear and Almond Filling

October 17, 2012 By Leave a Comment

Ingredients

  • 1 large organic apple, halved and cored
  • 2 teaspoons reduced-fat cream cheese, divided
  • 1 small organic pear, cored and diced very small
  • 1/2 teaspoon light brown sugar
  • 1/8 teaspoon ground cinnamon
  • 2 tablespoons organic chopped almonds, divided
  • 3 tablespoons water or apple juice

Preparation

Preheat oven to 350°F. Slice apple in half. Use a spoon or small ice cream scoop to scoop out some apple flesh from each half, making room for the filling. (You can eat the apple flesh if you like — no need to reserve.) Dab 1 teaspoon cream cheese in the cavity of each half.

Toss the diced pear with brown sugar and cinnamon. Spoon pear filling into each apple half. Sprinkle almonds on pear filling, pressing down to make them adhere. Place apple halves in a baking dish and add water or apple juice to the dish. Cover and bake for 30 minutes, then baste with juices. Bake uncovered for another 10 minutes, or until almonds are roasted.

Makes 2 servings.

Prep Time: 15 mins
Cook Time: 40 mins
Total Time: 55 mins

Nutrition Facts
Number of Servings: 2
Amount Per Serving
Calories: 136
Total Fat: 3 g
Saturated Fat: 1 g
Cholesterol: 3 mg
Sodium: 16 mg
Total Carbohydrate: 28 g
Dietary Fiber: 5 g
Protein: 2 g

Recipe reprinted from: California Almond Board

Filed Under: Dessert, Recipes

Barbecue Pulled Chicken

October 10, 2012 By Leave a Comment
Ingredients8 ounces low sodium tomato sauce

  • 4 ounces canned green chile peppers, drained and chopped
  • 3 tablespoons cider vinegar
  • 2 tablespoons honey
  • 1 tablespoon sweet or smoked paprika
  • 1 tablespoon tomato paste
  • 1 tablespoon Worcestershire sauce
  • 2 teaspoons dry mustard
  • 1 teaspoon ground chipotle chile pepper
  • 1/2 teaspoon salt
  • 2 1/2 pounds boneless and skinless chicken thighs, trimmed of fat
  • 1 small onion, finely chopped
  • 1 clove garlic, minced

Preparation

Stir tomato sauce, chiles, vinegar, honey, paprika, tomato paste, Worcestershire sauce, mustard, ground chipotle and salt in a 6-quart slow cooker until smooth. Add chicken, onion and garlic; stir to combine.

Put the lid on and cook on low until the chicken can be pulled apart, about 5 hours.

Transfer the chicken to a cutting board and shred with a fork. Return the chicken to the sauce, stir well and serve.

Makes 8 servings.

Prep Time: 20 mins
Cook Time: 5 hrs
Total Time: 5 hrs 20 mins

Nutrition Facts 
Number of Servings: 8
Amount Per Serving
Calories: 184
Total Fat: 8 g
Saturated Fat: 2 g
Cholesterol: 68 mg
Sodium: 257 mg
Total Carbohydrate: 8 g
Dietary Fiber: 1 g
Protein: 20 g

Recipe Source: Jillian Michaels

Filed Under: Dinner, Lunch, Recipes
« Older Posts
Follow

Get every new post delivered to your Inbox.

Join 61 other followers