ROASTED VEGETABLE LASAGNA

Serves 10.

Note: Don’t be discouraged by the long recipe. Once you prep all the ingredients and roast the vegetables, the lasagna goes together fairly quickly. From Heart Smart.

• 3 c. sliced zucchini

• 3 c. sliced mushrooms

• 3 c. eggplant, peeled and quartered

• 2 red peppers, seeded and sliced

• 5 tbsp. olive oil, divided

• 3 tsp. dried oregano, divided

• 3/4 tsp. salt, divided

• 3/4 tsp. ground black pepper, divided

• 8 c. plum or Roma tomatoes, quartered

• 3 garlic cloves, peeled, sliced

• 1/2 tsp. fennel seed

• 1/8 tsp. red pepper flakes

• 2 tsp. sugar

• 1 (15 oz.) container low-fat ricotta cheese

• 2 c. shredded mozzarella cheese

• 1/2 cup grated Parmesan cheese, divided

• 2 tbsp. fresh parsley, chopped

• wNonstick cooking spray

• 9 no-boil lasagna noodles

Directions

Preheat the oven to 400 degrees. Have ready 2 large baking sheets with sides, such as a jelly roll pan.

On one baking sheet place the zucchini, mushrooms, eggplant and red peppers. Drizzle with 3 tablespoons olive oil, 2 teaspoons oregano, 1/2 teaspoon salt and 1/4 teaspoon black pepper, and toss to coat.

On the other baking sheet, toss the tomato wedges with the remaining 2 tablespoons olive oil, garlic, remaining 1 teaspoon oregano, fennel seed, 1/4 teaspoon black pepper and red pepper flakes.

Place both in the oven and roast uncovered for 15 minutes. Turn the vegetables over and bake an additional 15 to 20 minutes. Remove roasted vegetables and roasted tomatoes from oven.

Carefully place the tomatoes and all pan juices in a bowl and add the sugar and remaining 1/4 teaspoon salt. Mash the tomatoes to create a sauce.

In a medium-sized bowl combine the ricotta cheese, mozzarella cheese, 1/4 cup Parmesan cheese, parsley and remaining 1/4 teaspoon black pepper; set aside.

Coat a 9- by 13-inch baking pan with nonstick cooking spray. To begin layering the lasagna, place about 1/3 cup of the tomato sauce in the baking dish, spreading to cover the bottom of the dish. Top with 3 noodles, half the ricotta cheese mixture, half the roasted vegetable mixture and one-quarter of the tomato sauce. Begin again with 3 noodles, remaining cheese mixture, remaining roasted vegetables and remaining 3 noodles. Top noodles with remaining tomato sauce and 1/4 cup Parmesan cheese. Bake lasagna uncovered for 30 to 35 minutes or until edges are bubbly and the cheese topping is golden brown.

Nutrition information per serving:

Calories 322 Fat 17 g Sodium 490 mg

Carbohydrates 26 g Saturated fat 7 g Calcium 380 mg

Protein 18 g Cholesterol 44 mg Dietary fiber 4 g

Diabetic exchanges per serving: 2 vegetable, 1 bread/starch, 1 ½ med fat meat, 2 fat.

 

STUFFED CABBAGE SOUP

Serves 8.

Note: From Mary Spencer of Taste: A Cook’s Place.

• 1 lb. lean ground beef (93 to 96 percent lean)

• Salt to taste

• 1 large white onion, finely chopped

• 3 garlic cloves, peeled, minced

• 1 1/2 tsp. sweet paprika

• 1/2 tsp. dried thyme

 

• 2 (14.5 oz. each) cans petite diced tomatoes

• 1 (8 oz.) can regular or no-salt-added tomato sauce

• 5 c. unsalted beef broth or stock

• 4 c. chopped green cabbage

• Freshly cracked black pepper

• 1 c. cooked brown rice

Directions

In a large soup pot set over high heat, season the ground beef with salt and cook, using a potato masher to break the meat into small pieces as it browns.

Drain any fat from the pot and reduce the heat to medium-low. Add the onion, garlic, paprika and thyme and cook until the onions are soft, 5 to 7 minutes. Add the tomatoes, tomato sauce, beef stock and cabbage, and season with the remaining salt and black pepper to taste.

Bring to a boil, reduce the heat to low, cover and simmer until the cabbage is soft, about 35 minutes.

Add the cooked brown rice and simmer 5 more minutes before ladling the soup into 8 serving bowls to serve.

Nutrition information per serving:

Calories 160 Fat 4 g Sodium 390 mg

Carbohydrates 16 g Saturated fat 2 g Calcium 77 mg

Protein 15 g Cholesterol 32 mg Dietary fiber 4 g

Diabetic exchanges per serving: 1 vegetable, ½ other carb, 2 lean meat.

 

CHICKEN TAMALE CASSEROLE

Serves 8.

Note: Adapted from cookinglight.com by the Detroit Free Press Test Kitchen.

• Nonstick cooking spray

• 1 c. (4 oz.) 2 percent Mexican blend cheese, divided

• 1/3 c. fat-free milk

• 1/4 c. egg substitute

• 1 tsp. ground cumin

• 1/8 tsp. ground red pepper

• 1 (14 3/4-oz.) can no-salt-added cream-style corn

• 1 (8.5-oz.) box corn muffin mix (such as Jiffy)

• 1 (4-oz.) can chopped green chiles, drained

• 1 (10-oz.) can red enchilada sauce

• 2 c. shredded cooked chicken breast

• 1/2 c. fat-free sour cream

Directions

Preheat oven to 400 degrees.

Coat a 9- by 13-inch baking dish with cooking spray.

In a large bowl combine 1/4 cup cheese, milk, egg substitute, cumin, red pepper, corn, muffin mix and chiles; stir until just moist.

Bake for 15 minutes or until set. Pierce entire surface liberally with a fork; pour enchilada sauce over top. Top with chicken; sprinkle with remaining 3/4 cup cheese.

Return to oven and bake for 15 minutes or until cheese melts. Remove from oven; let stand 5 minutes. Cut into 8 pieces; top each serving with 1 tablespoon sour cream.

Nutrition information per serving:

Calories 295 Fat 9 g Sodium 703 mg

Carbohydrates 36 g Saturated fat 3 g Calcium 240 mg

Protein 19 g Cholesterol 40 mg Dietary fiber 3 g

Diabetic exchanges per serving: 1 vegetable, 1 bread/starch, 1 other carb, 2 lean meat, ½ fat.

 

BUTTERNUT SQUASH MAC AND CHEESE

Serves 6.

Note: Adapted from bhg.com by the Detroit Free Press Kitchen.

• 12 to 16 oz. dried rigatoni

• 1 1/2 lb. butternut squash, peeled, seeded and cut into chunks (3 1/2 c.)

• 2 3/4 c. (1 percent) milk, divided

• 1/4 c. flour

• 8 oz. smoked Gouda cheese, shredded (2 c.), divided

• 4 slices thick bacon

• 2 small sweet onions, cut into chunks

• 3 slices firm 100 percent whole wheat or multigrain bread

• 2 tbsp. butter, melted

• Fresh flat-leaf Italian parsley

Directions

Preheat oven to 425 degrees.

Lightly butter a 3-quart au gratin or baking dish; set aside. Cook pasta according to package directions. Drain; transfer to a large bowl.

Meanwhile, in a large saucepan combine the squash and 2 1/2 cups milk over medium-high heat. Bring to boiling; reduce heat to medium, and simmer until the squash is tender when pierced with a fork, 18 to 20 minutes. Stir together remaining 1/4 cup milk and flour; stir into squash mixture. Bring to a boil and cook until thickened, 2 to 3 minutes. Stir in 1 1/2 cups Gouda until melted; keep warm.

Meanwhile, in a very large skillet cook bacon until crisp; drain on paper towels. Crumble and set aside. Pour off all but 1 tablespoon bacon drippings. Return skillet to the heat.

Add onions to skillet; cover and cook over low heat 10 minutes, stirring occasionally. Uncover and increase heat to high. Cook 4 to 6 minutes more, stirring, until onions are golden.

Add squash-cheese mixture, onions and bacon to the bowl with the pasta. Toss well to combine, then transfer to prepared baking dish.

Place bread in a food processor and pulse with 2 or 3 on/off turns to form large coarse crumbs (you should have about 2 cups). Transfer to a small bowl; mix with melted butter. Sprinkle remaining Gouda and the breadcrumbs over pasta mixture. Bake until top is browned, about 14 to 15 minutes. Cool 5 minutes. Sprinkle with parsley.

Nutrition information per serving:

Calories 600 Fat 21 g Sodium 770 mg

Carbohydrates 75 g Saturated fat 12 g Calcium 470 mg

Protein 27 g Cholesterol 66 mg Dietary fiber 7 g

Diabetic exchanges per serving: 5 bread/starch, 2 high fat meat, 1 fat.

HALF-HOUR BULGUR CHILI

Serves 6.

Note: Adapted from eatingwell.com by the Detroit Free Press Test Kitchen.

• 1 tbsp. canola oil

• 3 medium onions, chopped

• 1 carrot, chopped

• 1 tbsp. finely chopped jalapeño pepper

• 2 garlic cloves, finely chopped

• 1 to 2 tbsp. chili powder

• 1 tsp. ground cumin

• 1 (28-oz.) can plus 1 (14-oz.) can whole tomatoes, chopped, with juices

• 1 tsp. brown sugar

• 1/4 tsp. salt

• 2 (15 oz. each) cans regular or no-salt-added red kidney beans, rinsed

• 1/3 c. bulgur

• 1/2 c. nonfat plain Greek-style yogurt or nonfat sour cream for garnish

• 1/3 c. chopped green onions for garnish

• 1/4 c. chopped fresh cilantro for garnish

Directions

In a Dutch oven, heat oil over medium heat.

Add onions, carrot, jalapeño, garlic, chili powder to taste and cumin. Cook, stirring often, until the onions and carrot are soft, 5 to 7 minutes.

Add tomatoes with their juices, sugar and salt; cook for 5 minutes over high heat. Reduce heat to low; stir in beans and bulgur. Simmer until the chili is thickened, about 15 minutes.

Garnish with yogurt, green onions and cilantro, if desired.

Adapted from eatingwell.com. Tested by Susan Selasky for the Free Press Test Kitchen. Analysis with regular canned tomatoes and beans.

Nutrition information per serving:

Calories 250 Fat 4 g Sodium 625 mg

Carbohydrates 44 g Saturated fat 0 g Calcium 170 mg

Protein 13 g Cholesterol 1 mg Dietary fiber 11 g

Diabetic exchanges per serving: 2 vegetable, 2 bread/starch, ½ lean meat, ½ fat.