Blackbear
10-17-2003, 07:46 PM
No-Tomato Lasagna
Serves 12 12 ounces super lean ground beef 1/2 cup basil pesto 1/2 cup beef broth 2 cups grated zucchini 1 1/2 cups skim ricotta cheese 2/3 cup chopped green onion (if tolerated) 12 ounces wide lasagna noodles 2 cups low-fat alfredo sauce (see next recipe) 1 1/2 cups grated skim mozzarella cheese1. Preheat oven to 375 degrees. Cook noodles in a large pot of boiling water until just tender.
Drain Well.
2. In a nonstick frying pan coated with canola cooking spray, brown the ground beef. (Do this while noodles are cooking.) Add browned beef to a large bowl, along with pesto, broth and zucchini. Toss together.
3. In a separate bowl, mix the ricotta with green onions.
4. To assemble the lasagna:
Spread 1 cup of white sauce on bottom of 9x13 inch baking pan. Add 3 strips of lasagna noodles. Spread half the beef mixture on top. Lay 3 strips of lasagna noodles. Spread the remaining beef mixture on top. Add 3 strips of lasagna noodles. Spread the very top with remaining white sauce. Sprinkle with grated mozzarella.Bake for 25-35 minutes. Per Serving: 318 calories, 19.5 grams protein, 27 grams carbohydrates, 14.5 grams fat, 7 grams saturated fat, 41 milligrams cholesterol, 1.5 grams fiber, 316 milligrams sodium. Low-Fat Alfredo Sauce
Serves 6 This recipe makes 2 cups of sauce, which you can use in the lasagna recipe above, or serve over fettuccine. Serve 1/3 cup of sauce over 1 cup of noodles for a small meal designed to avoid heartburn. 1/4 cup light cream cheese 1 1/4 cup low-fat or whole milk, divided into 1/4 cup portion and 1 cup portion 1 tablespoon Wondra quick-mixing flour 2 tablespoons butter (or canola margarine) divided in 2 portions 1/2 cup shredded Parmesan cheese Salt and freshly grated pepper to taste Nutmeg to taste1. Combine cream cheese, 1/4 cup milk, and flour in a small mixing bowl or food processor. Beat or pulse until well blended. Slowly pour in remaining 1 cup milk and beat until smooth.
2. Melt 2 tablespoons butter in large, nonstick frying pan or sauce pan over medium heat. Add the milk mixture and continue to heat, stirring constantly, until the sauce has thickened (about 4 minutes).
3. Stir in grated Parmesan cheese and add salt, pepper, and nutmeg to taste if desired.
Serve 1/3 cup of sauce over 1 cup of fettuccine noodles. Per Serving: 333 calories, 13 grams protein, 43.5 grams carbohydrate, 11.5 grams fat, 6 grams saturated fat, 31 milligrams cholesterol, 2 grams fiber, 250 milligrams sodium. 10 Minute Spaghetti Carbonara
Serves 3 4 cups cooked spaghetti noodles (tender but firm), drained 1/4 cup egg substitute 1 tablespoon Wondra quick-mixing flour 1/2 cut plus 2 tablespoons double-strength chicken broth 1/4 cup dry white wine 2 garlic cloves minced (if tolerated) 2 tablespoons butter 4 slices turkey bacon, cooked over medium-low heat and crumbled 2/3 cup freshly grated Parmesan cheese salt and freshly ground pepper to taste1. Boil the noodles until tender but firm, drain under cool water.
2. In a small bowl, blend egg substitute with the Wondra flour, set aside.
3. In a large nonstick skillet, combine the chicken broth, wine, garlic and butter. Bring the mixture to a boil. Boil gently for a minute or two. Turn off heat. Season mixture with salt and pepper to taste.
4. Turn off heat. Add in the egg substitute mixture, stir well. Add the warm spaghetti noodles and toss well.
5. Stir in the crumbled turkey bacon and parmesan cheese, toss well.
Per Serving: 396 calories, 18 grams protein, 45 grams carbohydrate, 14.5 grams fat, 7.5 grams saturated fat, 40 milligrams cholesterol, 2.5 grams fiber, 860 milligrams sodium.
Serves 12 12 ounces super lean ground beef 1/2 cup basil pesto 1/2 cup beef broth 2 cups grated zucchini 1 1/2 cups skim ricotta cheese 2/3 cup chopped green onion (if tolerated) 12 ounces wide lasagna noodles 2 cups low-fat alfredo sauce (see next recipe) 1 1/2 cups grated skim mozzarella cheese1. Preheat oven to 375 degrees. Cook noodles in a large pot of boiling water until just tender.
Drain Well.
2. In a nonstick frying pan coated with canola cooking spray, brown the ground beef. (Do this while noodles are cooking.) Add browned beef to a large bowl, along with pesto, broth and zucchini. Toss together.
3. In a separate bowl, mix the ricotta with green onions.
4. To assemble the lasagna:
Spread 1 cup of white sauce on bottom of 9x13 inch baking pan. Add 3 strips of lasagna noodles. Spread half the beef mixture on top. Lay 3 strips of lasagna noodles. Spread the remaining beef mixture on top. Add 3 strips of lasagna noodles. Spread the very top with remaining white sauce. Sprinkle with grated mozzarella.Bake for 25-35 minutes. Per Serving: 318 calories, 19.5 grams protein, 27 grams carbohydrates, 14.5 grams fat, 7 grams saturated fat, 41 milligrams cholesterol, 1.5 grams fiber, 316 milligrams sodium. Low-Fat Alfredo Sauce
Serves 6 This recipe makes 2 cups of sauce, which you can use in the lasagna recipe above, or serve over fettuccine. Serve 1/3 cup of sauce over 1 cup of noodles for a small meal designed to avoid heartburn. 1/4 cup light cream cheese 1 1/4 cup low-fat or whole milk, divided into 1/4 cup portion and 1 cup portion 1 tablespoon Wondra quick-mixing flour 2 tablespoons butter (or canola margarine) divided in 2 portions 1/2 cup shredded Parmesan cheese Salt and freshly grated pepper to taste Nutmeg to taste1. Combine cream cheese, 1/4 cup milk, and flour in a small mixing bowl or food processor. Beat or pulse until well blended. Slowly pour in remaining 1 cup milk and beat until smooth.
2. Melt 2 tablespoons butter in large, nonstick frying pan or sauce pan over medium heat. Add the milk mixture and continue to heat, stirring constantly, until the sauce has thickened (about 4 minutes).
3. Stir in grated Parmesan cheese and add salt, pepper, and nutmeg to taste if desired.
Serve 1/3 cup of sauce over 1 cup of fettuccine noodles. Per Serving: 333 calories, 13 grams protein, 43.5 grams carbohydrate, 11.5 grams fat, 6 grams saturated fat, 31 milligrams cholesterol, 2 grams fiber, 250 milligrams sodium. 10 Minute Spaghetti Carbonara
Serves 3 4 cups cooked spaghetti noodles (tender but firm), drained 1/4 cup egg substitute 1 tablespoon Wondra quick-mixing flour 1/2 cut plus 2 tablespoons double-strength chicken broth 1/4 cup dry white wine 2 garlic cloves minced (if tolerated) 2 tablespoons butter 4 slices turkey bacon, cooked over medium-low heat and crumbled 2/3 cup freshly grated Parmesan cheese salt and freshly ground pepper to taste1. Boil the noodles until tender but firm, drain under cool water.
2. In a small bowl, blend egg substitute with the Wondra flour, set aside.
3. In a large nonstick skillet, combine the chicken broth, wine, garlic and butter. Bring the mixture to a boil. Boil gently for a minute or two. Turn off heat. Season mixture with salt and pepper to taste.
4. Turn off heat. Add in the egg substitute mixture, stir well. Add the warm spaghetti noodles and toss well.
5. Stir in the crumbled turkey bacon and parmesan cheese, toss well.
Per Serving: 396 calories, 18 grams protein, 45 grams carbohydrate, 14.5 grams fat, 7.5 grams saturated fat, 40 milligrams cholesterol, 2.5 grams fiber, 860 milligrams sodium.