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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

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

Warm Oatmeal & Berries

26 Sep

Yield: 1

 

Ingredients

1/2 cup rolled oats
1/2 teaspoon cinnamon
1/2 cup water
1/2 banana, sliced
2 Tablespoons vanilla soy milk

Fresh berries and bananas

Preparation

In a microwave safe bowl, mix together the oats and cinnamon. Stir in the water.

Cook the oats in the microwave for one minute. Remove bowl and add in the banana slices. Stir. Cook for one more minute.

Stir in vanilla soy milk and top with fruit

Serve hot.

*Note-make sure you use a large enough bowl. You don’t want the oats to spill over, it is a mess to clean up.

 

Source: Care.com and Two Peas in Their Pod

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

Seared Scallops with Wilted Watercress and Bacon

13 Sep

Yield: Serves 4

Ingredients

  • 2 teaspoons canola oil
  • 1 1/2 pounds large sea scallops (about 16)
  • 3/8 teaspoon kosher salt, divided
  • 1/4 teaspoon sugar
  • 1/8 teaspoon freshly ground black pepper
  • 2 slices center-cut bacon $
  • 1/2 cup sliced shallots
  • 2 large garlic cloves, thinly sliced
  • 3 tablespoons fat-free, lower-sodium chicken broth $
  • 2 (4-ounce) packages trimmed watercress

Preparation

  • Heat a large cast-iron skillet over medium-high heat. Add oil to pan; swirl to coat. Sprinkle both sides of scallops evenly with 1/4 teaspoon salt, sugar, and pepper. Add scallops to pan; cook 3 minutes or until done, turning after 2 minutes. Remove from pan; keep warm.
  • Cook bacon in a large nonstick skillet over medium heat until crisp. Remove bacon from pan; crumble. Discard all but 2 teaspoons drippings. Add shallots and garlic to drippings in pan; sauté 2 minutes. Add broth to pan; bring to a boil. Add remaining 1/8 teaspoon salt and watercress to pan; cook 30 seconds or until greens begin to wilt. Place 4 scallops and about 1 cup watercress on each of 4 plates. Sprinkle servings evenly with bacon.

Nutritional Information

Calories per serving: 261
Fat per serving: 7.5g
Saturated fat per serving: 1.7g
Protein per serving: 33.5g
Carbohydrates per serving: 15.6g
Fiber per serving: 0.3g
Cholesterol per serving: 15.6mg
Iron per serving: 1.4mg
Sodium per serving: 594mg
Calcium per serving: 112mg

Source: Laraine Perri, Cooking Light  MAY 2012

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

Honey Ginger Grilled Salmon

7 Aug

Yield: 4 servings

 

Ingredients

  • 1 teaspoon ground ginger
  • 1 teaspoon garlic powder
  • 1/3 cup reduced sodium soy sauce
  • 1/3 cup orange juice
  • 1/4 cup honey
  • 1 green onion, chopped
  • 1 1/2 lbs salmon fillets

 

Preparation

  • In a large self-closing plastic bag, combine first six ingredients; mix well.
  • Place salmon in bag and seal tightly.
  • Turn bag gently to distribute marinade.
  • Refrigerate 15 minutes or up to 30 minutes for stronger flavor.
  • Turn bag occasionally.
  • Lightly grease grill rack.
  • Preheat grill to medium heat.
  • Remove salmon from marinade; reserve the marinade.
  • Grill 12-15 minutes per inch of thickness or until fish flakes easily with a fork.
  • Brush with reserved marinade up until the last 5 minutes of cooking time.
  • Discard leftover marinade.

 

 

Nutritional Information

Calories per serving: 306
Fat per serving: 7.5g
Saturated fat per   serving: 1.4g
Protein per serving: 36.5g
Carbohydrates per   serving: 22.5g
Fiber per serving: 0.4g
Cholesterol per serving: 78.4mg
Sodium per serving: 837mg

 

Source: Food.com

Sweet Potatoes with Rosemary

6 Aug

Yield: 2 servings

Prep time: 5 minutes

Cook time: 5-7 minutes

 

Ingredients

  • 12 ounces sweet potatoes, peeled and cut lengthwise into 1/2-inch-thick wedges
  • 1 cup water
  • 2 teaspoons Dijon-style mustard
  • 2 teaspoons honey
  • 2 teaspoons olive oil
  • 1 teaspoon chopped fresh rosemary
  • freshly ground black pepper

Preparation

  • Preheat broiler. Place sweet potato wedges and the water in a microwave-safe baking dish. Cover with plastic wrap; vent plastic wrap to allow steam to escape. Microwave on 100% power (high) for 6 to 8 minutes or until sweet potatoes are nearly tender, rearranging sweet potatoes once halfway through cooking. Drain well.
  • Meanwhile, in a small bowl, combine mustard, honey, olive oil, rosemary, and pepper; set aside.
  • Place sweet potatoes on the greased unheated rack of a broiler pan. Broil 3 to 4 inches from the heat for 3 to 4 minutes, carefully turning once with a metal spatula. Brush with half of the mustard mixture. Broil for 2 to 3 minutes more, turning and brushing once with remaining mustard mixture

 

 

Nutritional Information

Calories per serving: 197
Fat per serving: 5g
Saturated fat per   serving: 1g
Protein per serving: 2g
Carbohydrates per   serving: 36g
Fiber per serving: 4g
Sodium per serving: 44mg

 

Source: Heart Healthy Online

Big Chopped Salad

25 Jul

Yield: 1 serving

Prep Time: 5 minutes

 

Ingredients

  • 4 cups water
  • 2 1/2 cups chopped tomato (about 2 large)
  • 1 1/2 cups chopped green bell pepper (about 2 small)
  • 1 cup chopped onion (about 1 medium)
  • 1 teaspoon dried Italian seasoning
  • 1 teaspoon chili powder
  • 1 teaspoon hot sauce
  • 3/4 teaspoon salt
  • 3 garlic cloves, minced
  • 1 bay leaf
  • 2 cups uncooked instant rice
  • 3 (8-ounce) cans no-salt-added tomato sauce
  • 2 (15-ounce) cans no-salt-added red kidney beans, undrained
  • 1 (16-ounce) package frozen sliced okra, thawed

 

Preparation

  • Combine first 7 ingredients (through cranberries) in a large bowl.
  • Toss with vinaigrette and serve.

 

Nutritional Information

Calories per serving: 380
Fat per serving: 14g
Saturated fat per   serving: 2g
Protein per serving: 14g
Carbohydrates per   serving: 57g
Fiber per serving: 13g
Cholesterol per serving: 5mg
Sodium per serving: 760mg

 

Source: Health.com – Big Chopped Salad