Showing posts with label carrots. Show all posts
Showing posts with label carrots. 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.

Vegetable Lasagna
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
  1. Preheat oven to 375 degrees.
  2. 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.
  3. Spray the skillet again with cooking spray and add zucchini and squash. saute for 4 minutes or until tender. Add to onion mixture.
  4. 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.
  5. 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.
  6. In a medium size bowl, combine cottage cheese and 1 1/2 cups mozzarella; stir well.
  7. 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. 
  8. 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
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Friday, November 26, 2010

Carrots Take the Cake




While Thanksgiving is usually a day of ignoring calories and satiety cues, there are still plenty of ways to lighten up traditional holiday dishes. This year I prepared a hash brown casserole and carrot cake cupcakes. Typical hash brown casserole is much like other Thanksgiving sides, loaded with fat and drowned in butter. By using reduced-fat soup, light sour cream, and 2% cheese I was able to drastically decrease the calories. The recipe for my has brown casserole will be coming soon, but today's post is actually about my dessert dish. Carrot cake seems to be such a deceiving food, as its name implies that it is healthy since it includes a vegetable. Carrots make up a very small amount of the cake and do not make up for the sugar and fat content. While my recipe most definitely falls under the "seldom splurge" category of my blog, I made substitutions to avoid a diet-disaster. Since I was transporting the dessert, I decided to make cupcakes instead of a layered-cake. The batter is prepared with whole-wheat pastry flour, which is a great substitution for all-purpose. It also contains shredded carrots (well duh, it IS carrot cake), applesauce, raisins, crushed pineapple, and chopped pecans. I prepared the cream cheese icing using reduced-fat cream cheese and light butter. These cupcakes are not overly sweet and the flavors are brought to life with a taste of the smooth, creamy icing. The end product is an individual-sized cake, perfectly moist and full of fall spice.

Carrot Cake Cupcakes
makes 24

Ingredients
2 cups whole-wheat pastry flour
2 tsp baking soda
1 tsp baking powder
1 tsp salt
2 tsp ground cinnamon
1 tsp ground nutmeg
1 3/4 cups sugar
1/4 cup vegetable oil
3/4 cup applesauce
3 eggs
1 tsp vanilla extract
2 cups shredded carrots
1 cup raisins
1 cup chopped pecans
1 (8 oz.) can crushed pineapple, drained

Cream Cheese Icing
2 (8 oz.) packages reduced-fat cream cheese
1/2 cup light butter spread
2 1/2 cups powdered sugar
1 tsp vanilla
1 cup chopped pecans for garnish (optional)

  1. Pre-heat oven to 350 degrees. Prepare 2 (12-cup) muffin pans with cupcake liners.
  2. In a large bowl, combine flour, baking soda, baking powder, salt, cinnamon, and nutmeg.
  3. Make a well in the center of the flour mixture. Add sugar, oil, applesauce, eggs, and vanilla.
  4. Mix with a wooden spoon until smooth (do not use electric mixer).
  5. Stir in carrots, pecans, raisins, and pineapple.
  6. Divide batter evenly among muffin cups. (I had a little bit leftover and made 8 mini cupcakes)
  7. Bake for 35 minutes. Allow to cool before icing.
  8. For icing: Cream the butter and cream cheese until smooth. Add the powdered sugar and vanilla and beat until creamy.
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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.

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