Sausage Lasagna

Notes

Only a small amount of turkey sausage was needed to give big meat flavor to this lasagna. We kept a thick fluffy cheese layer by combining part-skim ricotta with low-fat cottage cheese and a lesser amount of part-skim mozzarella cheese. Fresh basil in the sauce and cheese filling keeps this tasting light and fresh.

Instructions:

1 (28-ounce) can crushed tomatoes

1/4 cup dry red wine

1/2 cup chopped fresh basil leaves, plus 2 whole sprigs

2 cloves garlic, minced

Pinch crushed red pepper flakes

Kosher salt and freshly ground black pepper

1 (16-ounce) container 1 percent low-fat cottage cheese

1 (15-ounce) container part-skim ricotta cheese

1 (10-ounce) box frozen chopped spinach, thawed and squeezed dry

2 scallions, chopped

1/4 teaspoon freshly grated nutmeg

8 ounces lean sweet Italian-style turkey sausage, casings removed

1/2 cup finely chopped onion

9 sheets no-boil lasagna noodles, 5 1/2-ounces, (recommended: Barilla)

1 1/2 cups part-skim shredded mozzarella cheese, 6 ounces

Directions:

1. Preheat the oven to 350 degrees F. In a small pot bring the tomatoes, wine, whole basil sprigs, garlic, red pepper flakes, and salt and pepper, to taste, to a simmer; cook until slightly thickened, 10 minutes; set aside.

2. Meanwhile, puree the cottage cheese in the bowl of a food processor until smooth. add the ricotta, spinach, 1/4 cup chopped basil, scallions, nutmeg, and salt and pepper and pulse until just combined; set aside.

3. Coat a large nonstick skillet with nonstick cooking spray set over medium heat. Cook the sausage and onion, breaking it up with a wooden spoon into small pieces, until the meat is browned and the onion tender, 10 minutes.

4. Assemble the lasagna: Mist a 9-inch by 13-inch baking dish with nonstick cooking spray. Spread 1/2 cup tomato sauce on the bottom of the prepared baking dish. Top with 3 noodles, half the ricotta mixture, half the sausage and 1/2 cup shredded mozzarella cheese. Repeat layers with sauce, noodles, remaining ricotta and sausage and 1/2 cup mozzarella cheese. Top with remaining noodles and sauce. Cover with aluminum foil and bake until the noodles are tender and the sauce is bubbling around the edges of the pan, 1 hour.

Breakfast Burrito- Healthy

Ingredients

• 2 teaspoons canola oil
• 1/2 small red onion, diced (1 cup)
• 1 red bell pepper, seeded and diced
• 1 cup drained, rinsed canned black beans, preferably low-sodium
• 1/4 teaspoon chili flakes
• Salt and freshly ground black pepper
• 4 eggs and 4 egg whites
• 1/3 cup (about 1 1/2-ounce) shredded pepper Jack cheese
• Cooking spray
• 4 (10-inch) whole-wheat tortillas (burrito-size)
• 1/4 cup reduced-fat sour cream
• 1/4 cup salsa
• 1 large tomato, (4 ounces) seeded and diced
• 1 small avocado (4 ounces), cubed
• Hot sauce

Directions

Heat the canola oil in a large nonstick skillet over a medium-high heat. Cook the onions and peppers until onions are softened and peppers are slightly charred, about 8 minutes. Add black beans and red pepper flakes and cook until warmed through, another 3 minutes. Season with salt and pepper and transfer to a dish.

Whisk together the eggs and egg whites then stir in the cheese. Spray the skillet with cooking spray, and reheat the skillet over a medium heat. Reduce heat to low and add eggs, scrambling until cooked through, about 3 minutes. Spread each tortilla with 1 tablespoon each sour cream and salsa, then layer with 1/4 of the black bean mixture, 1/4 of the scrambled eggs, some diced tomato and 1/4 of the avocado. Season, to taste, with hot sauce. Roll up burrito-style and serve.

Buffalo Chicken Salad

Ingredients

• 2 (8-ounce) boneless, skinless chicken breast halves
• 2 tablespoons cayenne pepper hot sauce (or other hot sauce), plus more to taste
• 2 teaspoons olive oil
• 2 hearts Romaine, cut into 1-inch strips (about 8 cups)
• 4 celery stalks, thinly sliced
• 2 carrots, coarsely grated
• 2 scallions, green part only, sliced
• 1/2 cup Blue Cheese Dressing, recipe follows

Directions

Preheat the broiler. Put the chicken between 2 sheets of waxed paper and pound with a mallet or hammer so the chicken is an even thickness of about 3/4-inch, then cut the chicken crosswise into 1/2-inch strips. In a large bowl, combine the hot sauce and the oil, add chicken and toss until the chicken is well coated. Arrange the chicken on a baking sheet and broil until it is cooked through, about 4 to 6 minutes, turning once.

In a large bowl combine the Romaine, celery, shredded carrots and scallions. Toss with the dressing. Divide the greens between 4 plates, top with the chicken. Serve with extra hot sauce.

SERVES 4

Calories: 254

Total Fat: 10 grams

Saturated Fat: 3 grams

Protein: 31 grams

Total carbohydrates: 10 grams

Sugar: 5 grams

Fiber: 4 grams

Cholesterol: 74 milligrams

Sodium: 471 milligrams

Blue Cheese Dressing:

• 2 tablespoons mayonnaise
• 1/4 cup lowfat buttermilk
• 1/4 cup plain fat-free yogurt
• 1 tablespoon white vinegar
• 1/2 teaspoon sugar
• 1/3 cup crumbled blue cheese
• Salt and freshly ground pepper

Fold a full sheet of paper towel into quarters and put it into a small bowl. Spoon the yogurt onto the paper towel and place in the refrigerator for 20 minutes to drain and thicken. In a medium bowl, whisk the buttermilk and thickened yogurt into the mayonnaise until smooth. Add the vinegar and sugar and continue to whisk until all the ingredients are well combined. Stir in the blue cheese and season, to taste, with salt and pepper.

Yield: 3/4 cup

Crispy Crab Cakes

Ingredients

• 1 tablespoon plus 2 teaspoons extra virgin olive oil
• 2 scallions, thinly sliced
• 1/2 cup finely chopped red bell pepper
• 1 cup panko (Japanese breadcrumbs)
• 1 large egg, lightly beaten
• 2 tablespoons nonfat milk
• 1 teaspoon Worcestershire sauce
• 2 teaspoons dijon mustard
• 1 tablespoon fresh lemon juice, plus lemon wedges for serving
• 1/2 teaspoon Old Bay Seasoning
• Dash of hot sauce
• 1 pound lump crab or crab claw meat, picked over
• Kosher salt and freshly ground pepper
• Olive-oil cooking spray

Directions

Heat 2 teaspoons olive oil in a large nonstick skillet over medium-high heat. Add the scallions and bell pepper and cook until they begin to soften, about 2 minutes. Cool slightly.

Mix 1/2 cup panko, the egg and milk in a small bowl. In a medium bowl, whisk the Worcestershire sauce, mustard, lemon juice, Old Bay and hot sauce; fold in the crabmeat, panko mixture, scallionbell pepper mixture, 1/4 teaspoon salt and a pinch of pepper. Shape into 8 patties and refrigerate 30 minutes.

Coat the crab cakes with the remaining 1/2 cup panko. Heat the remaining 1 tablespoon olive oil in the skillet over medium-high heat. Mist the crab cakes with cooking spray and cook, sprayed-side down, 3 to 4 minutes. Spray the tops, flip and cook 3 to 4 more minutes. Serve with lemon wedges.

Per serving (2 crab cakes): Calories 220; Fat 9 g (Saturated 2 g); Cholesterol 155 mg; Sodium 630 mg; Carbohydrate 8 g; Fiber 1 g; Protein 26 g

Source