Cooks Corner Recipe: Turkey Lasagna

 

 

Lower Fat Classic

Turkey Lasagna

Put those extra holiday leftovers to work and give new life to an old favorite with our healthy recipe, hearty lasagna. Lean turkey and low-fat cheese cut the fat and calories usually found in the traditional dish while onion, oregano, and marinara keep it fun and flavorful. Whole-wheat noodles add another layer of cancer protection with their unique antioxidants, phenols and lignans.

 

Makes 8 servings.
Per serving: 290 calories, 8 g total fat (3.5 g saturated fat), 22 g carbohydrate,
34 g protein, 3 g dietary fiber, 280 mg sodium.

• 6 whole-wheat lasagna noodles (or use no boil noodles)
• Canola oil cooking spray
• 1 medium onion, diced or chopped into medium pieces
• 1 1/2 lb. diced cooked turkey breast
• 1 tsp. dried oregano
• 15 ounces low-fat ricotta cheese
• 1 large egg, beaten
• 1 10-ounce package frozen spinach, cooked per package directions, well drained
• 3 cups low-sodium marinara sauce
• 1 cup part-skim milk mozzarella cheese, shredded

Directions

1. Preheat oven to 375 degrees.
2. Cook lasagna noodles according to package directions. Set aside on cloth towel.
3. Spray large skillet with cooking oil, and over medium heat, cook onion until soft. Add turkey and cook until heated through. Stir in oregano.
4. In medium bowl, mix together ricotta, egg and spinach.
5. Place 1 cup sauce in the bottom of 13 x 9-inch baking dish and spread to cover the bottom. Layer with 3 lasagna noodles, half the ricotta cheese mixture and half the turkey mixture. Repeat layering starting with sauce, then cheese then turkey mixture. Top with mozzarella.
6. Cover with aluminum foil and bake for 40 minutes. Remove foil and bake for additional 10-15 minutes or until bubbling and top is golden brown. Let stand for 10 minutes before serving.

Enjoy!

Thank you for reading,

Anthony

Source: Health–E-Recipes, AICR, December 21, 2010.Issue 328.

Cooks Corner: 4-Bean Salad

 

          

This recipe is a great way to add fiber, complex carbohydrates, and protein to your day.  Enjoy it on its own, as a nutrient-rich side dish or as a complement to a green salad.  It can also be served over grilled salmon or tuna steaks with fresh lime wedges, if desired.

Add 1 avocado, cubed for a tasty salsa.  This salad will hold in the refrigerator for up to 5 days.

 

Ingredients:

• 1 Cup shelled frozen edamame (soybeans)
• 2 T minced red or sweet yellow onion
• 1 cup canned kidney beans, rinsed and drained
• 1 cup canned navy beans or other small white beans, rinsed and drained
• 1 cup canned black beans, rinsed and drained
• 1/2 cup roasted red peppers or 1/2 cup fresh red pepper, julienned
• 1 tsp. minced fresh garlic (1-2 cloves) or 1/4 tsp. of garlic powder
• 1/4 tsp. Sriracha or other hot sauce of choice
• 3 T brown rice vinegar
• 1 T safflower oil

Directions:

1. Prepare edamame according to package directions, and drain.    Combine hot edamame and onion in a 1 1.2 quart mixing bowl to soften onion.
2. Add kidney beans and remaining ingredients; stir until will blended.  Serve immediately or chill until ready to serve.   Yield about 4 Cups or 8-1/2 cup servings (serving size: 1/2 cup)

Nutrition Information

Per 1/2 cup Serving:  Calories 140; Carbohydrate 21g;Protein 8g; Fat 3.5g; Fiber 6g; Sodium 180mg

Source:  Alexa Hart Bosshardt, RD, LD/N . TASTINGS Newsletter -FCP DPG American Dietetic Association Summer 2010.

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