Wednesday, June 30, 2010


So, as promised, here are the recipes. You better be grateful, these aren't quick to type out! :)
Let me say the mission of these recipes is to avoid salt, added sugars and processed foods, so if you need to substitute, try to follow those guidelines. 

Lasagna: serves 12
1 lb lean ground turkey
 2 jars (6cups/52oz) Classico tomato basil sauce
(or any sauce without added sugar and salt or trans fats)
4c low fat cottage cheese
1/4c grated Parmesan
1 lg egg
1 diced red bell pepper
1 diced green bell pepper
1 diced medium zucchini
1 bag fresh spinach (6 or 9oz) (or frozen with no additives)
2 cloves garlic, minced (or 1 t minced garlic from jar)
1/2 box Ronzoni Healthy Harvest Lasagna noodles
(or any whole wheat or mostly whole wheat lasagna)

Prepare noodles according to package direction (kudos to you if you can find no-boil healthy noodles, and if you do let me know!) Rinse in strainer with cold water and set aside. (make sure they don't stick together)
Steam spinach and press out excess water.Or just thaw out if frozen and then squeeze out liquid. In a 3 quart or larger pan, brown turkey. Season generously, Italian style. Ground turkey needs almost twice the seasoning of ground beef. Drain meat and set aside. In the same pan spray with cooking spray and saute vegetables and garlic for 2-3min. Add meat and sauce and simmer for 5 min or until sauce is heated through. In a separate medium bowl combine egg, spinach, cottage cheese and mix well.
Heat oven to 350. Spray 15x11x2 casserole dish with Pam. Spread a thin layer of sauce in the bottom. Then a layer of noodles, then a layer of the cheese and spinach mix topped with some mozzarella, then noodles, then sauce mix, then cheese mix, repeat until dish full. Finish with a layer of noodles topped with sauce mix then mozzarella and Parmesan. Cover with foil. Bake 40 minutes. Remove foil and bake another 5-10 minutes until cheese is melted and bubbling. Let stand 10 min before serving. Makes 12 equal portions. 370 cal each.

Chicken Pot Pie: serves 3
1 medium onion finely chopped
4 medium carrots chopped
4 medium celery stalks chopped
1/2 c peas
2 T EVOO or cooking spray (Pam)
1 large chicken breast, pre-cooked and then cubed.
1 garlic clove minced or 1/2 t minced garlic
1/2t salt
1/4t fresh ground pepper
1/4t thyme
2T flour
1.5 c no salt added chicken broth
6 sheets phyllo dough, whole wheat if you can find it

Read directions for use for your phyllo when you buy it. You made need to thaw it for 2 hours or in the fridge overnight for use.
Preheat oven to 425. Heat 1T EVOO in medium-large saucepan. Add onions, garlic, salt and pepper and cook until onions are translucent. Stir in 1 cup broth. In a small bowl, whisk together remaining broth and the flour. Whisk this mixture into the already cooking saucepan. Bring to a boil, still whisking. Reduce to a high simmer and cook 4 minutes, whisking occasionally. Add carrots and celery and bring mix to a boil. Add chicken and bring to a boil again. Remove from heat. Add thyme and peas, allow to cool til only warm. Spoon into a 9" round deep dish pie pan or a small (9x11ish) casserole dish.
If using a pie dish stack phyllo and cut into an 11" round circle. if using casserole dish use whole sheet.
Place 2 layers of phyllo, brush with 1t oil or spray with Pam. Repeat til phyllo is used. Press phyllo down into sides of pan to hold in veggies. Bake 25 minutes or until golden and bubbling. 430 cal per serving.

Personal Pizzas: Serves 1
1 medium 100% whole wheat pita
4T prepared tomato sauce or make your own
1/4c part-skim shredded mozzarella
1/4 of a red or green bell pepper, diced
1/2 of a small zucchini, diced
2 mushrooms, sliced
2 oz cooked cubed chicken breast or gr. turkey or extra lean ground beef (consider adding a little extra meat in the above recipes when cooking and then reserve for use for pizza later)

Pre-heat oven to 375. Saute peppers, mushrooms and zucchini for 1-2min. Place pita "upside down" on baking sheet or pizza stone. Spread sauce, then cheese, then veggies then meat. Bake 15-20 min or until golden and bubbling. 372 cal per serving.

Chili: Serves 12
2 lbs gr turkey
2 medium zucchini, diced
1 medium red bell pepper diced
1 medium green bell pepper diced
1 medium onion chopped
2 15 oz cans each of kidneys, black and garbanzo beans, drained and rinsed
1 28oz can no salt added diced tomatoes, not drained
3t minced garlic
1T chili powder
1t paprika
1t oregano
fresh ground pepper and sea salt to taste

We like this but thought their seasoning left it bland. So taste and add more if desired.
In a large pot brown turkey with onions and then drain. Place veggies, oil and 1/2 the garlic in pot and saute til tender. Add beans and tomatoes and drained meat and onions. Bring to boil and then simmer 15-20min. Add spices and remaining garlic, mix well. Simmer 5 more min. Add salt n pepper to taste. 378 cal per 1.5 cups.

Southern Oven-Fried Chicken: Serves 6
6 (about 4oz each) bone-in chicken breast (we used boneless anyway)
2 lg eggs
1/4c nonfat milk
1/2c finely chopped pecans
1/3c cornmeal
1/3c WW flour
1t salt
1t onion powder
1/2t cayenne
1/2t fresh ground pepper
1T smart balance buttery spread, cut into thin slices

Preheat oven for 425 with rack in center position. Line at 9x13 pan with foil. In a bowl wide enough for dredging the chicken whisk egg and milk. In a shallow dish mix pecans, cornmeal, flour and seasonings. Rinse chicken under cold water then pat dry with a paper towel. Dip chicken in egg mixture then dredge in flour mix. Place in dish. Dot each coated breast with butter spread and bake until golden brown, approx. 40min. Be careful not to over cook. 295 cal per breast.

Brownies: Serves16 2x2" brownies
1c evaporated cane juice (like Florida Natural Crystals)
1c WW flour
1/2c unsweetened cocoa powder
1 heaping scoop vanilla protein powder
1t baking soda
1T 60% cocoa chips (found at Publix by Ghiradelli)
1/2c walnut pieces
2 egg whites
1c unsweetened applesauce
2T nonfat or soy milk
1t vanilla extract

Preheat oven to 350. Set aside 1T of chocolate chips and walnuts for topping. Mix dry ingredients in large bowl. Whisk until lump free. In separate bowl mix wed ingredients. Slowly add dry to wet mixing well to prevent lumps. Spray 8x8 pan with Pam. Pour mixture into pan, top with leftover chips and nuts. Bake 30-40 minutes. Cool and serve. 169 cal per brownie.

My fingers hurt. Goodbye for today.


  1. Thanks...not if you could just make it and send it over that would be even better!

  2. lol. i did make the lasagna and chicken again last night :) But it doesn't ship well :)


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