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Last-Minute Lasagna

5 Oct

 

Yield: 6 servings

Prep Time: 10 minutes

Cook time: 35 minutes

 

Ingredients

 

  • 1 24- or 26-ounce jar pasta sauce $
  • 2 18-20-ounce refrigerated large cheese ravioli
  • 1 10-ounce box frozen chopped spinach, thawed and excess water squeezed dry
  • 1 8-ounce bag shredded mozzarella
  • 1/2 cup (2 ounces) grated Parmesan

 

Preparation

 

  • Heat oven to 375° F.
  • Spoon a thin layer of sauce over the bottom of a 9-by-13-inch baking dish. Cover with a single layer of ravioli. Top with half the spinach, half the mozzarella, and a third of the sauce.
  • Repeat with another layer of ravioli and the remaining spinach, mozzarella, and half the remaining sauce.
  • Top with another layer of ravioli and the remaining sauce (not all the ravioli may be needed). Sprinkle with the Parmesan.
  • Cover with foil and bake for 30 minutes. Uncover and bake until bubbly, 5 to 10 minutes more.

 

Nutritional Information

 

Calories per serving: 385
Fat per serving: 17g
Saturated fat per serving: 8g
Protein per serving: 22mg
Carbohydrates per serving: 35g
Fiber per serving: 4g
Cholesterol per serving: 56mg
Iron per serving: 3mg
Sodium per serving: 1183mg
Calcium per serving: 507mg

 

 

 

Source: Fake It, Don’t Make It, Real Simple MARCH 2002

 

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Baked Potato Eggs

3 Oct

 

Yield: 4 Servings

Prep time: 10 Minutes

Cook time: 1 hour, 5 minutes

 

Ingredients

  • 2 baking potatoes
  • 2 tablespoons butter
  • 1/4 cup grated Parmesan
  • 2 precooked turkey sausages, diced
  • 4 large eggs

 

Preparation

  • Heat oven to 400° F.
  • Scrub the potatoes and pierce each with the tines of a fork. Bake until fork-tender, about 45 minutes.
  • Carefully cut each potato in half.
  • Scoop out the insides and stir in the butter and cheese. Fold in the sausages. Spoon the mixture back into the potato halves, creating a hollow in each center.
  • Break 1 egg into each hollow.
  • Arrange on a baking sheet and cook 10 to 15 minutes or until set.

 

Nutritional Information

Calories per serving: 320
Fat per serving: 13g
Saturated fat per serving: 6g
Protein per serving: 10mg
Carbohydrates per serving: 19g
Fiber per serving: 2g
Cholesterol per serving: 231mg
Iron per serving: 2mg
Sodium per serving: 148mg
Calcium per serving: 95mg

 

Source: Jane Kirby, Real Simple APRIL 2003

Crockpot BBQ Chicken

30 Sep

 

 

Yield: 4 Servings

Ingredients

  • 4 boneless, skinless chicken breasts
  • 1 bottle BBQ sauce
  • 1/4 cup vinegar
  • 1/4 cup brown sugar
  • generous dash of garlic powder

Preparation

  • Put Chicken in the crock pot
  • In a small bowl, combine remaining ingredients
  • Pour over chicken in crock pot; turn chicken to coat
  • Cook on low for 8 hours/high for 4 hours.
  • Serve with sides like corn or potatoes; or on a sandwich with cheese.

Source: Semi-homemade Mom

Beans & Rice

29 Sep

 

Ingredients

  • Can of beans (black, pinto, or white)
  • 1 serving of rice per person
  • Spices as desired

 

Preparation

  • Heat up a can of black, pinto or white beans.
  • Serve with brown rice; spice to taste
  • You can warm the meal in a crock pot and serve later.

Source: Care.com

Salmon Wrap

28 Sep

Yield: 1

Ingredients

  • Canned Alaskan boneless Salmon
  • Whole grain wrap
  • Chopped avocado
  • Tomatoes
  • Lettuce
  • Plain Yogurt

Preparation

  • Place canned Alaskan boneless skinless salmon on a whole grain wrap. Add chopped avocado, tomatoes, greens and plain yogurt. Wrap tightly, cut in half and serve.

Source: Care.com

Shrimp Caesar Salad

25 Sep

Yield: 2

Prep: 10 mins

Ingredients

  • 2 tablespoons broken walnuts (1/2 ounce)
  • 2/3 cup whole-wheat penne pasta (2 ounces)
  • 2 teaspoons olive oil
  • Salt and freshly ground black pepper
  • 8 cups washed ready-to-eat Romaine lettuce
  • 10 ounces cooked, peeled shrimp
  • 1 cup frozen shelled edamame, thawed (or 1 cup shelled fresh)
  • 4 tablespoons low-calorie Caesar dressing
  • 2 tablespoons grated Parmesan cheese

Preparation

  • Place a large saucepan filled with water on to boil over high heat.
  • Preheat broiler. Line a baking tray with foil. Place walnuts on tray, and toast under broiler 1 minute.
  • Remove tray from broiler, remove walnuts, and set aside.
  • Cook pasta 8 minutes. Drain, leaving 2 tablespoons pasta water in pan. Add olive oil to saucepan. Return pasta to pan, along with salt and pepper to taste. Toss well.
  • Divide lettuce between two dinner plates.
  • Add pasta. Top with shrimp, walnuts, and edamame.
  • Drizzle dressing over salad.
  • Sprinkle Parmesan cheese on top.In a medium bowl, mix together the pork, ginger, garlic, scallion, soy sauce, sesame oil, and tapioca starch. Shape into 6 individual patties.

Nutritional Information

Exchanges/Choices
2 starch
1 vegetable
6 lean meat
1 1/2 fat
Calories: 528
Calories from Fat: 162
Total Fat: 18 g
Saturated Fat 2.9 g
Monounsaturated Fat 5.2 g
Trans Fat: 0 g
Cholesterol: 262 mg
Sodium: 694 mg
Total Carbohydrate: 43.7 g
Dietary Fiber: 9.8 g
Sugars 9.9 g
Protein: 51.2 g

Source: Diabetes.org

Boar’s Head® Supreme Sandwich with Ovengold® Turkey, Deluxe Ham & Roast Beef

24 Sep

Yield: 1 sandwhich

 

Ingredients

  • 1/2 oz Boar’s Head® Lower Sodium Ham
  • 1 oz Ovengold® Turkey Breast
  • 1 oz Boar’s Head® Deluxe Cap-off Top Round Roast Beef
  • 2 Slices Whole Wheat Bread (thin)
  • 2 1/4″ slices medium Tomatoes, red, fresh
  • 1 1/8″ slice medium Red Onion
  • 1 Lettuce Leaf (outer leaf)
  • 1 oz Green Bell Peppers (sliced)
  • 1 1/2 tsp Olive Oil (extra virgin)
  • 1 tsp Read Wine Vinegar
  • 1/2 tsp Dried Basil (ground)

 

Preparation

  • Prepare just before serving. Place the meats and vegetables between the two halves of the roll. Sprinkle with olive oil, vinegar and basil just before closing.

 

Nutritional Information

Calories per serving: 312
Fat per serving: 11.1g
Saturated fat per serving: 1.7g
Protein per serving: 23.8g
Carbohydrates per serving: 28.4g
Fiber per serving: 5.8g
Cholesterol per serving: 31.9mg
Sodium per serving: 534.5mg

 

Source: Diabetes.org

Cajun Salmon Cakes with Lemon-Garlic Aioli

17 Sep

Yield: 4 servings (serving size: 2 patties and about 1 1/2 teaspoons aioli)

 

 

Ingredients

 

Aioli:

  • 2 tablespoons fat-free mayonnaise
  • 2 teaspoons fresh lemon juice
  • 1/4 teaspoon bottled minced garlic

Cakes:

  • 3 (6-ounce) cans skinless, boneless pink salmon in water, drained
  • 1/4 cup sliced green onions
  • 1/4 cup fat-free mayonnaise
  • 2 tablespoons dry breadcrumbs
  • 1 teaspoon Cajun seasoning blend
  • 2 teaspoons Dijon mustard
  • 1/2 cup dry breadcrumbs
  • 1 tablespoon canola oil

 

Preparation

 

  • To prepare aioli, combine first 3 ingredients in a small bowl; set aside.
  • To prepare cakes, combine salmon and next 5 ingredients (through mustard) in a medium bowl. Divide salmon mixture into 8 equal portions, shaping each portion into a (1/2-inch-thick) patty. Dredge patties in 1/2 cup breadcrumbs.
  • Heat oil in a large nonstick skillet over medium-high heat. Place patties in pan; cook 3 minutes on each side or until lightly browned and heated through. Serve aioli over salmon.

 

Nutritional Information

 

Calories per serving: 254
Fat per serving: 9.1g
Saturated fat per serving: 0.6g
Protein per serving: 29g
Carbohydrates per serving: 16.3g
Fiber per serving: 3.2g
Cholesterol per serving: 0mg
Iron per serving: 0.0mg
Sodium per serving: 129mg
Calcium per serving: 0.0mg

 

Source: Michele Powers, Cooking Light  JULY 2005

 

 

 

No-Fry French Toast

11 Sep

Makes: 4 servings

 

Prep: 15 mins
Bake: 11 mins

 

Ingredients

 

  • Nonstick cooking spray
  • 1 slightly beaten egg
  • 1 slightly beaten egg white
  • 3/4 cup fat-free milk
  • 1 teaspoon vanilla
  • 1/8 teaspoon ground cinnamon
  • 8 slices French bread
  • 1/4 teaspoon finely shredded orange peel
  • 1/2 cup orange juice
  • 1 tablespoon honey
  • 1 teaspoon cornstarch
  • 1/8 teaspoon ground cinnamon
  • 1 tablespoon sifted powdered sugar (optional)

 

 

 

Preparation

 

  • Coat a large baking sheet with cooking spray; set aside. In a pie plate combine the egg, egg white, milk, vanilla, and 1/8 teaspoon cinnamon. Soak the bread slices in egg mixture about 1 minute on each side. Place on the prepared baking sheet.
  • Bake in a 450 degrees oven about 6 minutes or until bread is lightly browned. Turn bread; bake for 5 to 8 minutes more or until golden brown.
  • Meanwhile, for orange syrup, in a small saucepan stir together the orange peel, orange juice, honey, cornstarch, and 1/8 teaspoon cinnamon. Cook and stir over medium heat until thickened and bubbly. Reduce the heat. Cook and stir for 2 minutes more.
  • If desired, sprinkle the French toast with powdered sugar. Serve the toast with orange syrup.

 

Nutritional Information

 

Calories per serving: 171
Fat per serving: 3g
Saturated fat per serving: 1g
Protein per serving: 7g
Carbohydrates per serving: 29g
Cholesterol per serving: 54mg
Sodium per serving: 263mg

 

Source: Heart Healthy Online

Tomato Basil Sandwich with Feta Aioli

30 Aug

Yield: 1

 

Ingredients

  • 1 tablespoon low-fat mayonnaise
  • 1 tablespoon plain yogurt
  • ½ to 1 tablespoon crumbled feta cheese
  • Dash of lemon juice
  • Pinch of jarred minced garlic
  • Pinch of kosher salt
  • 2 slices peasant bread
  • 1 (¾-inch) slice beefsteak tomato, or 2 slices of a smaller tomato
  • 2 basil leaves, thinly sliced
  • Freshly ground pepper to taste

 

Preparation

  • Combine the mayonnaise, yogurt, cheese, lemon juice, garlic and salt in a bowl and mix well. Taste and adjust the seasonings.
  • Spread the aioli on both bread slices. Place the tomato on one slice of bread and top with the basil. Season with pepper. Top with the remaining bread and cut into halves.

 

Nutritional Information

Calories per serving: 473
Saturated fat per   serving: 4g
Protein per serving: 18g
Carbohydrates per serving: 76g
Fiber per serving: 4g
Cholesterol per serving: 15mg
Sodium per serving: 1397mg
Calcium per serving: 151mg

 

Source: AARP