I prefer all pasta with homemade sauce; unfortunately, I don't always have that kind of time, so a store-bought marinara works as well.
Ingredients:
1 box whole wheat lasagna noodles
1 lb. lean ground turkey
5 cups marinara sauce
1 24 oz. container low-fat, small curd cottage cheese
2.5 cups shredded skim mozzarella
2 tbsp. reduced fat parmesan cheese
1/4 cup chopped fresh parsley
2 cups chopped fresh spinach
1 egg
Brown ground turkey in a pot. I like to add a little water rather than oil to prevent sticking. Once cooked, add marinara. Meanwhile, cook lasagna noodles.
In a bowl, mix cottage cheese, 1/2 cup mozzarella, parmesan, parsley, spinach and egg.
Once the noodles are cooked, drain and allow them to cool enough to handle them.
In a 9' by 12' baking pan:
1. layer of sauce to cover the bottom of the pan. (About a cup)
2. layer of noodles.
3. half the cheese mix, spread evenly.
4. layer of noodles.
5. layer of sauce (about 2 cups), topped with 1 cup shredded mozzarella.
6. Layer of noodles.
7. Layer of the other half of the cheese mixture, spread evenly.
8. Layer of noodles.
9. Rest of the sauce, then sprinkle with last cup of shredded mozzarella.
Cover with foil, then bake in a 375 degree over for about 50 minutes. Remove the foil for the last 15 minutes.
Let cool for at least 10 minutes, until it "sets" and is easy to cut and serve.
Cut into 12 equal pieces. Each piece will have approx. 335 calories. I love to serve lasagna with a big leafy salad and vinegar and oil dressing.
Monday, March 14, 2011
Tuesday, March 8, 2011
Turkey Soup ( or chicken)
This time, I used the carcass of a turkey I cooked for dinner. The recipe is the same with a raw bird.
Put the bird in a large stock pot. fill with cold water, until the bird is covered with water.
Add 4 carrots, 4 stalks of celery (I like to add the base of the celery, too), one or two onions quartered, 6 cloves of garlic, 1/2 tbsp. peppercorns, 2 teaspoons salt (or to taste, figure it out as it cooks, less is better at first), 2 bay leaves, half a bunch of fresh parsley, and half a bunch of dill.
bring to a boil, and cook for hours. If using a raw bird, simmer until the bird is cooked. If using a carcass, cook until the stock is tasty and cooked down.
Place a colander over a pot. strain the broth in to the new pot. put the stock on the stove.
Add:
2 cups carrot, peeled and chopped
2 cups celery, chopped
1 large red onion, chopped
1/3 cup parsley, chopped
1/4 cup dill, chopped
2-3 cups chopped turkey or chicken meat. Let it cool a little before you attempt this.
Cook until veggies are tender but not mushy. I also like to add 2 cups fresh chopped spinach or even 1/5 cups frozen corn.
In a separate pot, cook whole grain pasta, brown rice or wild rice (whatever complex carb you'd like in your soup.) Once it is done cooking, allow it to cool and then add to the soup.
Put the bird in a large stock pot. fill with cold water, until the bird is covered with water.
Add 4 carrots, 4 stalks of celery (I like to add the base of the celery, too), one or two onions quartered, 6 cloves of garlic, 1/2 tbsp. peppercorns, 2 teaspoons salt (or to taste, figure it out as it cooks, less is better at first), 2 bay leaves, half a bunch of fresh parsley, and half a bunch of dill.
bring to a boil, and cook for hours. If using a raw bird, simmer until the bird is cooked. If using a carcass, cook until the stock is tasty and cooked down.
Place a colander over a pot. strain the broth in to the new pot. put the stock on the stove.
Add:
2 cups carrot, peeled and chopped
2 cups celery, chopped
1 large red onion, chopped
1/3 cup parsley, chopped
1/4 cup dill, chopped
2-3 cups chopped turkey or chicken meat. Let it cool a little before you attempt this.
Cook until veggies are tender but not mushy. I also like to add 2 cups fresh chopped spinach or even 1/5 cups frozen corn.
In a separate pot, cook whole grain pasta, brown rice or wild rice (whatever complex carb you'd like in your soup.) Once it is done cooking, allow it to cool and then add to the soup.
Sunday, March 6, 2011
sweet potato fries
Ingredients:
2 large sweet potatoes
Garam masala spice (a tablespoon, or to taste)
a teaspoon of olive oil
a pinch of salt
Peel the potatoes, and then slice into sticks.
Place in a plastic bag. Add garam masala, salt and olive oil. Shake to coat the potatoes.
Place potatoes in a single layer on a baking sheet. Bake in a 400 degree oven until crispy on the outside, soft on the inside.
6 oz of these fries has about 160 calories and .5 grams of fat. Compare that to a white potato french fries, fried in oil, which have about 540 calories and 29 grams of fat.
2 large sweet potatoes
Garam masala spice (a tablespoon, or to taste)
a teaspoon of olive oil
a pinch of salt
Peel the potatoes, and then slice into sticks.
Place in a plastic bag. Add garam masala, salt and olive oil. Shake to coat the potatoes.
Place potatoes in a single layer on a baking sheet. Bake in a 400 degree oven until crispy on the outside, soft on the inside.
6 oz of these fries has about 160 calories and .5 grams of fat. Compare that to a white potato french fries, fried in oil, which have about 540 calories and 29 grams of fat.
Roast turkey
THis is my favorite way to prepare a whole turkey.
Ingredients:
2 oranges, quartered
2 onions, quartered
6 garlic gloves
Kosher salt
Olive oil
Fresh parsley or rosemary (my family prefers parsley)
Rinse the turkey inside and out. Pat dry. Stuff with oranges, onions and garlic, and a few sprigs of parsley.
Lift the skin over each breast, and stuff with several sprigs of parsley, and a little salt.
Then, sprinkle a little salt over the entire bird. Pour a little olive oil in your hand (1/2 table spoon maybe) and rub the oil all over the bird.
Cook in a 325 degree. About 20 min/pound.
Ingredients:
2 oranges, quartered
2 onions, quartered
6 garlic gloves
Kosher salt
Olive oil
Fresh parsley or rosemary (my family prefers parsley)
Rinse the turkey inside and out. Pat dry. Stuff with oranges, onions and garlic, and a few sprigs of parsley.
Lift the skin over each breast, and stuff with several sprigs of parsley, and a little salt.
Then, sprinkle a little salt over the entire bird. Pour a little olive oil in your hand (1/2 table spoon maybe) and rub the oil all over the bird.
Cook in a 325 degree. About 20 min/pound.
Friday, March 4, 2011
Hummus
My favorite way to make hummus...
2 cans of chick peas
5 (or more) garlic cloves
juice of 1 lemon
2 tbsp tahini
pinch of salt
Add chick peas (drained), garlic, lemon juice tahini and salt to a food processor. Turn it on. Add water or more lemon juice as needed to create the right consistency. Some people add oil, I don't think it's needed. Serve on sandwiches, wraps, with veggies or crackers.
2 cans of chick peas
5 (or more) garlic cloves
juice of 1 lemon
2 tbsp tahini
pinch of salt
Add chick peas (drained), garlic, lemon juice tahini and salt to a food processor. Turn it on. Add water or more lemon juice as needed to create the right consistency. Some people add oil, I don't think it's needed. Serve on sandwiches, wraps, with veggies or crackers.
Turkey Chili
1 pound ground turkey
1 large onion, chopped
4 cloves garlic, minced
3 bell peppers, chopped (I like a color variety)
1-2 jalapeno peppers, chopped small
1-2 cups chopped fresh okra
7 cups beans (I like kidney, black, black-eyed peas, and northern)
1 can tomato sauce or even better, 3.5 cups of your own homemade tomato sauce
1/2 cup chopped fresh cilantro
juice of 1 lime
salt (to taste. Just a little)
1-2 tablespoons chili powder (or to taste)
Directions:
Brown the turkey in a pot. Once it is browned, drain any excessive grease. add 2 tbsp. water, and then the garlic, onion, peppers and okra. Sprinkle with a little kosher salt to sweat the veggies and cook until the veggies start to soften.
Add the beans. If using canned, drain and rinse them. If using dried, be sure to soak them over night before cooking.
Add the tomato sauce. Add the cilantro, lime juice and spices. Taste and add seasoning as needed.
Simmer for at least 45 minutes. The longer the better.
One 1.5 cup serving has 325 calories, 7.5 grams of fat (if using lean turkey), 63 carbs and 33 grams of protein.
**I like to put 1.4 cup of shredded 2% cheese on top of my bowl. It adds about 80 calories but also adds a serving of low-fat dairy to my meal.
1 large onion, chopped
4 cloves garlic, minced
3 bell peppers, chopped (I like a color variety)
1-2 jalapeno peppers, chopped small
1-2 cups chopped fresh okra
7 cups beans (I like kidney, black, black-eyed peas, and northern)
1 can tomato sauce or even better, 3.5 cups of your own homemade tomato sauce
1/2 cup chopped fresh cilantro
juice of 1 lime
salt (to taste. Just a little)
1-2 tablespoons chili powder (or to taste)
Directions:
Brown the turkey in a pot. Once it is browned, drain any excessive grease. add 2 tbsp. water, and then the garlic, onion, peppers and okra. Sprinkle with a little kosher salt to sweat the veggies and cook until the veggies start to soften.
Add the beans. If using canned, drain and rinse them. If using dried, be sure to soak them over night before cooking.
Add the tomato sauce. Add the cilantro, lime juice and spices. Taste and add seasoning as needed.
Simmer for at least 45 minutes. The longer the better.
One 1.5 cup serving has 325 calories, 7.5 grams of fat (if using lean turkey), 63 carbs and 33 grams of protein.
**I like to put 1.4 cup of shredded 2% cheese on top of my bowl. It adds about 80 calories but also adds a serving of low-fat dairy to my meal.
Tuesday, March 1, 2011
white spaghetti
1/3 cup extra v. olive oil
5 cloves fresh minced garlic
1/2 cup chopped parsley
1/2 teaspoon garlic salt
Heat the olive oil over a very low heat in a small sauce pan. Add the garlic, parsley and salt. It is important that the garlic heats slowly and doesn't brown. Cook for about 20 minutes.
Serve over whole wheat pasta. My family likes short pastas like penne or rotini, but is just as good over spaghetti.
You can also make this a complete meal by adding cooked chicken breast, skim mozzarella and broccoli. There are endless possible add-ins)
5 cloves fresh minced garlic
1/2 cup chopped parsley
1/2 teaspoon garlic salt
Heat the olive oil over a very low heat in a small sauce pan. Add the garlic, parsley and salt. It is important that the garlic heats slowly and doesn't brown. Cook for about 20 minutes.
Serve over whole wheat pasta. My family likes short pastas like penne or rotini, but is just as good over spaghetti.
You can also make this a complete meal by adding cooked chicken breast, skim mozzarella and broccoli. There are endless possible add-ins)
Simple Marinade
This is a basic marinade that I like to use on all types of protein. Especially good on chicken or fish.
simple marinade
juice of one orange
juice of 2 lemons
4 garlic cloves, minced
a handful of fresh parsley, chopped
a teaspoon of kosher salt
a couple cranks of the pepper mill
a tablespoon of extra virgin olive oil
simple marinade
juice of one orange
juice of 2 lemons
4 garlic cloves, minced
a handful of fresh parsley, chopped
a teaspoon of kosher salt
a couple cranks of the pepper mill
a tablespoon of extra virgin olive oil
Subscribe to:
Posts (Atom)