Waist-Friendly Zucchini Lasagna

   

by Tara Wright

Yields 10-12 servings

There’s nothing like the down-home feeling of a delicious lasagna dinner! Unfortunately, lasagna doesn’t exactly meet or exceed our nutritional standards….like, ever.  This lasagna takes a ton of the guilt out of eating this Italian dish, but it still resembles the flavors that we all love so dearly.  

Ingredients:

  • 4 large green zucchinis (I was able to use one giant garden zucchini, but this measurement is based on your likely store availability)
  • 2 cups lowfat (2%) cottage cheese
  • 2 links Jennie O Italian turkey sausage (uncooked; found in meat section)
  • 1 jar low sodium spaghetti sauce (or homemade as long as it is low sodium & no sugar added)
  • 1 cup shredded low-fat/skim mozzarella 
  • 1 package ground lean turkey 
  • 2 large fresh tomatoes, diced (or 1 can of *drained* diced will work in a pinch—no salt added)
  • 1/2 medium white onion, diced
  • 2-3 cloves garlic, minced (depends on how garlicky you like it)
  • 1 tsp oregano
  • 1 tsp dried basil
  • salt & pepper to taste (probably won’t even need any)

Directions:

Preheat oven to 375.  Remove casings from turkey sausage.  Brown entire package (1.25 lbs is standard) of ground turkey along with the raw turkey sausage, breaking apart the meat frequently as it cooks.  Add diced onion and garlic to the meat. Pour jar of sauce into the skillet, followed by diced tomatoes; turn to low and let it simmer.  Cut off and discard the ends of each zucchini.  Turning the zucchini vertical, slice in long, thin strokes all the way down the veggie.  The result will be a long, flat shape that will work very nicely in place of a noodle.  Using a 9x13 glass or metal pan (pre-treat with non-stick spray), lay out a layer of zucchini slices on the bottom of the pan.  Measure out 2 cups of cottage cheese, then scoop a dollop at a time for the next layer, spread with the back of a spoon.  Next, roughly estimate 1/2 of your meat/sauce mixture and pour it in for the next layer; spread.  Follow this up with another layer of zucchini “noodles” to cover the sauce.  Pour the remainder of the red sauce on top of the zucchini layer.  Last, sparingly sprinkle no more than 1 cup of shredded mozzarella on top.  Pop it in the oven for 25-30 minutes (be sure the zucchini slices are tender) and divide into 10-12 squares. Devour immediately.  

Suggestions:

A nice slice of this with a big salad is a perfect meal!  And, this dish serves plenty, so you should have leftovers too.  I found that it keeps at least 2-3 days if stored properly in an airtight container in the fridge.  

You might know by now that I love a little heat.  Don’t be afraid to sprinkle a bit of crushed red pepper on top of this or even a few drops of Sriracha.  Yum!!  

If you are one of the lucky few who can have whole wheat pasta, I have seen lasagna noodles available at several grocery stores.  If brown rice is incorporated into your diet, there are also brown rice lasagna noodles in many stores!  Adjust the dish accordingly, but know that the zucchini does add a touch of something different- so maybe keep a little in as a layer all its own:)  

Chopped spinach would be great in this too!  Throw some into the pan when you are cooking the meat to give it time to wilt/heat up.  It is always nice to pack extra veggies into your main dish.  

Enjoy!  

Skinny Fiesta Taco Salad

    

by Tara Wright & Sarah Blakley

Yields 4 servings

Everyone has at least one type of food that ALWAYS sounds good.  Mexican is definitely one of those for us.  Tacos, enchiladas, fajitas, taquitos—you name it, we like it.  Unfortunately, the calories, carbs, and fat typically consumed while enjoying a plate of tacos with rice and beans are not worth the indulgence.  When you are hit with a craving, the key to satisfying it (while still behaving) is to mimic a flavor enough for you to feel like you are giving in to the craving but not the cheat and all the guilt that comes with it!  Here is our take on a filling taco salad….gone skinny;)  

Ingredients:

  • 4 Mission corn tortillas 
  • 1 package ground turkey (usually 1.25 lbs each)
  • 1 head leafy green lettuce, washed (we used red leaf here)
  • 1/2 red onion, diced
  • 1 large ripe tomato, diced (heirloom works beautifully with the flavors)
  • 1 medium ripe avocado, diced
  • 2 1/2 cups restaurant style salsa (not the sugary jar stuff!)
  • 1/3 cup 2% lowfat Greek yogurt 
  • 1/2 small can of sliced black olives
  • 1 tsp ground cumin
  • 1 tsp chili powder
  • 1 tsp onion powder
  • Tapatio (or your favorite hot sauce)
  • salt & pepper 

Directions:

Preheat oven to 375 degrees.  Cut all 4 corn tortillas into “chips” by slicing like a pizza, 8 ways.  Spray cookie sheet with nonstick cooking spray, arrange all 32 chips onto sheet and mist lightly with another round of spray.  Sprinkle a conservative amount of salt & pepper over the tortillas.  Pop them into the oven for 8-10 minutes.  You want them to be crisp and light browning on the edges is ok.  If they appear a bit pliable still at 10 mins, they will likely crisp up after cooling off.  Throw the meat into a skillet and cook until browned.  In a small bowl, add one cup of salsa and 1 teaspoon each of cumin, onion powder, and chili powder.  Stir, add a dash of Tapatio if desired, a smattering of salt and pepper and pour it into the pan with the turkey; incorporate and turn to med-low.  While the meat is simmering (give it at least a good 10 minutes to get the flavor going), shred or tear your entire head of lettuce and place in large salad bowl.  Throw in diced red onion and tomato, toss.  In a medium bowl, pour the remaining 1 1/2 cups of salsa and 1/3 cup of Greek yogurt; mix well.  The yogurt is acting as a substitute for sour cream, and together they make a delicious, creamy, and healthy dressing!  Next, place a healthy bed of lettuce mixture onto each plate, followed by a scoop of ground turkey (measure according to diet specifications).  Scoop up to 1/4 cup of salsa dressing onto the top and finish with diced avocado and 10-15 olive slices. Serve with 8 chips per plate (crush as a topping or arrange them in the salad as desired). Enjoy!

Suggestions:

This salad would also be delicious with black beans!  Most of us can’t allow both the beans AND the chips as carbs in one meal, so you can choose one and measure according to your diet needs:)  

If you like spicy, go ahead and top with a few jalapenos!  It will add a little kick and be the perfect accent to the meal.  

When it comes to Mexican cooking, cilantro is your friend.  If you are a fan of the flavor, chop some of that up and throw it in!

Summery Strawberry Cream Popsicles

                  

by Tara Wright

Yields 4-6 servings

Greek yogurt is the new cottage cheese!  It’s creamy, very filling, and is extremely high in protein.  I have found that it even makes a lovely substitute in recipes that call for sour cream or mayonnaise!  In today’s easy recipe, the tart creaminess of the yogurt and the flavor of the strawberries come together nicely for this sweet treat.  FYI, this recipe has been kid-tested and given the official stamp of approval;)

Ingredients:

  • 1 cup 2% plain greek yogurt (Fage brand was used here)
  • 1/2 cup fresh strawberries, washed, hulled & sliced
  • 2-3 packets Stevia (to taste)
Directions:                                                                                                                                      
Throw strawberries, yogurt, and 2 Stevia packets into blender.  Blend to drink consistency.  Taste mixture for sweetness; add an extra packet of Stevia if desired.  Pour mixture evenly into popsicle mold or small plastic drinking cups (about 3/4 full—will expand with freezing).  Freeze for several hours, then enjoy the creamy delight!!  
                                                                                                                           
                           

Suggestions:

If using cups for this, simply cover each cup with foil or saran wrap after filling. Poke a hole through the middle with popsicle stick; wrap will keep the stick in place.  Try to use plastic “dixie” sized cups; they are a good snack size, plus the waxy paper ones will stick to your pop when you tear it off.  

This could also work by filling an ice cube tray with the mixture.  When you want to have a little “frozen yogurt”, just pop a few cubes out into a bowl and let them sit at room temp for a few minutes to soften enough to use a spoon.  

Egg White Quiche

                        

by Ashley Poli

Yields approx. 3-4 servings

Overview:

Breakfast doesn’t have to be boring just because it is healthy!  This quiche breaks the monotony and adds a little something extra to your morning (or evening) meal, not to mention the ability to cook ahead makes it a staple in our book!  Feel free to get creative with the veggies in this one and use as much as you like.  

Ingredients: 

  • 12 egg whites, whipped until fluffy
  • 1 cup frozen spinach
  • 2 strips cooked turkey bacon
  • 2 tbsp shredded parmesan 
  • Unlimited veggies (optional; your choice)

Directions:

Turn oven on to broil setting (low).  Place the frozen spinach into a colander and give it a quick rinse with warm water.  No need to thaw!  Drain & pat dry, then add it to the fluffy egg whites.  Prepare a pie or casserole dish by spraying evenly with a non-stick cooking spray, then pour mixture into the dish.  Chop up your cooked turkey bacon (crispy is best for texture) and any vegetables you would like to add.  Bell peppers, onions, mushrooms, and tomatoes work exceptionally well!  Sprinkle the chopped veggies and turkey bacon evenly throughout the spinach/egg mixture, then give it a few swirls to incorporate some of the ingredients to all areas of the quiche.  Last, sprinkle your parmesan cheese over the top of the dish.  This will give it a faux “crust” like those that quiches are famous for, and adds some glorious flavor to the dish.  Pop it into the oven for 30-35 minutes and slice it up according to your specific serving needs!

Suggestions:

This keeps really well in the fridge, so feel free to make ahead and eat it for a few days!  This recipe can also be doubled, but cooking time may need to be adjusted accordingly.  

Try this with our Baked Oatmeal Cups recipe!  Make ahead for the week and your morning meals will be a breeze:)  

Enjoy!