Showing posts with label squash. Show all posts
Showing posts with label squash. 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
Wednesday, April 6, 2011
Nosh on Squash
I am pretty much always in the mood for fresh vegetables, but lately I have really been craving fresh summer vegetables. I love steamed or grilled yellow squash by itself so I figured it was be just as good with a few added ingredients, in order to make a casserole. This side dish recipe reminds me of the squash casserole at a local market/restaurant but I'm relatively sure that their version is far from low-fat. It seems that most vegetable casseroles contain very few actual vegetables and are smothered in cream soups, cheese, and other high calorie ingredients. I really liked the fact that the squash is the main ingredient in my recipe and its flavor is still distinct. The addition of cheese and greek yogurt really complemented the squash without overpowering it and the corn flakes provided a crunchy topping. I served this with grilled chicken tenders and sauteed turnip greens for a healthy, southern dinner.
Cheesy Squash Casserole
serves 8
Ingredients
6 medium yellow squash, thinly sliced
1 large onion, thinly sliced
1/2 cup parmesan cheese
1 cup fat-free shredded cheddar cheese
1/2 cup fat-free plain greek yogurt
salt and pepper, to taste
1 cup corn flakes
- Preheat oven to 350 degrees. Lightly grease 2-quart casserole dish.
- Boil squash and onions until tender, about 10 minutes. Drain.
- In a large bowl combine squash and onions, Parmesan, Cheddar, and yogurt. Add salt and pepper, to taste.
- Transfer mixture to prepared casserole dish. Top with corn flakes. Bake for 20 minutes.
Nutrition: 93 calories, 9g carbohydrate, 10g protein, 2g fat, 2g fiber
weight watchers points: 2
weight watchers plus points: 3
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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.
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