Showing posts with label broccoli. Show all posts
Showing posts with label broccoli. Show all posts
Monday, May 30, 2011
Vegetable Lasagna: White and Light
I completely enjoy my homemade turkey lasagna with classic tomato sauce, but I figured I would mix it up a bit and make vegetable lasagna with a white sauce. I found the original recipe by Recipe Girl and loved the fact that it was full of so many fresh summer veggies. I altered the recipe a bit in order to give it a healthy twist. The sauce was light and provided just enough flavor to let the vegetables star in the creamy dish. While there was a good amount of prep work involved, in my opinion, it was absolutely worth it. It was a great summer entree paired with a fresh garden salad.
adapted from Recipe Girl
serves 9
Ingredients
2 cups chopped onion
4 cloves garlic, minced
2 cups chopped zucchini
2 cups chopped yellow squash
2 cups thinly sliced carrots
2 cups chopped broccoli
1 tsp salt, divided
1/2 cup flour
3 1/2 cups fat-free milk
1 cup grated parmesan cheese
1/4 tsp ground black pepper
dash of nutmeg
10 oz. package frozen chopped spinach, thawed and squeezed dry
1 1/2 cups fat-free cottage cheese
2 cups fat-free shredded mozzarella cheese
9 whole-wheat lasagna noodles
4 cloves garlic, minced
2 cups chopped zucchini
2 cups chopped yellow squash
2 cups thinly sliced carrots
2 cups chopped broccoli
1 tsp salt, divided
1/2 cup flour
3 1/2 cups fat-free milk
1 cup grated parmesan cheese
1/4 tsp ground black pepper
dash of nutmeg
10 oz. package frozen chopped spinach, thawed and squeezed dry
1 1/2 cups fat-free cottage cheese
2 cups fat-free shredded mozzarella cheese
9 whole-wheat lasagna noodles
- Preheat oven to 375 degrees.
- Heat a large skillet over medium-high heat. Spray with cooking spray. Add onion and saute for 4 minutes or until tender; add garlic and saute for another minute. Spoon onion mixture into a large bowl.
- Spray the skillet again with cooking spray and add zucchini and squash. saute for 4 minutes or until tender. Add to onion mixture.
- Spray the skillet again with cooking spray. Add carrots and saute for 4 minutes; add broccoli and saute for another 4 minutes until tender crisp. Add to onion mixture and sprinkle with 1/2 tsp salt. Stir well to combine.
- Place flour in a medium sauce pan. Gradually add milk, stirring with a whisk until blended. Bring to a boil over medium heat, stirring constantly; cook 2 minutes or until thickened. Remove from heat and add 1/2 cup parmesan, remaining 1/2 tsp salt, pepper, and nutmeg. Stir until smooth blend in spinach.
- In a medium size bowl, combine cottage cheese and 1 1/2 cups mozzarella; stir well.
- Spray a lasagna pan (or 9x13 baking dish) with cooking spray. Spread 1/2 cup spinach mixture on bottom of pan. Arrange 3 noodles over spinach mixture; top with half cottage cheese mixture, then half vegetable mixture, and about 1 cup spinach mixture. Repeat layers ending with noodles. Spread remaining spinach mixture on top of noodles; sprinkle with 1/2 cup parmesan and 1/2 cup mozzarella.
- Cover and bake for 20 minutes. Uncover and bake an additional 20 minutes. Let stand 10 minutes before serving.
Nutrition: 289 calories, 40g carbohydrate, 25g protein, 5g fat, 7g fiber
Weight Watchers points: 5
Weight Watchers plus points: 8
Tuesday, October 19, 2010
Broccoli and Cheddar...doesn't get much better
Because I believe that you can never have too many quick, healthy dinner recipes, I present to you Broccoli Chicken Pasta. This dish is so simple, as you don't even have to cook the chicken or pasta prior to baking. Everything cooks in the flavorful sauce, a combination of soups, spices, and cheese. This is a great way to get kids (or our meat-loving men) to eat their veggies. One trick that I like to use to keep the nutrition stats in check, is to use larger servings of lean protein and smaller amounts of pasta. If you enjoy broccoli cheddar soup, this is likely to become a favorite in your house. For only 230 calories, you just can't beat this recipe!
Broccoli Chicken Pasta
serves 6
Ingredients
1 lb. boneless, skinless chicken breast (raw), cut into bite-size pieces
1 (12 oz.) package frozen broccoli florets
3.5 oz (about 1 cup) Ronzoni Smart Taste rotini pasta, uncooked
1 cup Fat-free shredded cheddar cheese
1 can 98% fat-free Cream of Chicken soup
1 can 98% fat-free Broccoli Cheese soup
1 tbsp dried minced onions
1 1/2 cups fat-free chicken broth
1/2 teaspoon garlic powder
1/2 tsp pepper
- Preheat oven to 350 degrees.
- In a large bowl, combine the chicken, broccoli, pasta, and cheese. In a small bowl, whisk together the soups, broth, onions, garlic powder, and pepper. Stir soup mixture into the chicken mixture.
- Spray a 9x13 baking dish with cooking spray. Pour the mixture into the baking dish.
- Bake, uncovered, for 30 minutes.
- Stir, and then bake for another 30 minutes.
- Let stand 5 minutes before serving.
Nutrition: 230 calories, 25g carbohydrate, 26g protein, 3g fat, 4g fiber, 4 weight watchers points
Subscribe to:
Posts (Atom)
About Me
About Lauren
Nutrition student with a passion for giving yummy recipes a healthy make-over. Future RD on a constant search for the best food finds. And new blogger trying to relay my tasty ideas to everyone else.
Check out my new blog
Facebook Badge
Blog Design By
Get Connected
