FRESH VEGETABLE LASAGNA

8-oz uncooked lasagna noodles

1 pkg (10-oz) frozen chopped spinach, thawed and squeezed dry

1 cup shredded carrots

1/2 cup sliced green onions

1/2 cup sliced red bell pepper

1/4 cup chopped parsley

1/2 tsp black pepper

1 1/2 cups 1% lowfat cottage cheese

1 cup buttermilk

1/2 cup plain nonfat yogurt

2 egg whites

1 cup fresh sliced mushrooms

1 can (14-oz) artichoke hearts, drained and chopped

2 cups (8-oz) shredded part-skim mozzarella cheese

1/4 cup grated Parmesan cheese

Cook noodles according to the package directions, omitting salt.  Drain.  Rinse under cold water until cool; drain well.  Set aside.

Preheat oven to 375 degrees.  Combine spinach, carrots, green onions, bell pepper, parsley, and black pepper in a large bowl.  Set aside.

Combine cottage cheese, buttermilk, yogurt, and egg whites in a food processor or blender and process until smooth.

Spray a 9 x 13-inch baking pan with nonstick cooking spray.  Arrange 1/3 of the noodles in the bottom of the pan.  Spread with half each of cottage cheese mixture, spinach mixture, mushrooms, artichokes, and mozzarella cheese.  Repeat layers ending with lasagne noodles on top.  Sprinkle Parmesan cheese over the top.  Cover and bake for 30 minutes.  Remove the cover and continue baking 20 minutes or until bubbling and heated through.  Let stand 10 minutes before cutting to serve.

Yield: 8 servings.  Per serving: 250 calories, 26 g carbs, 22 g protein

The protein to carb ratio makes this a good diabetic pasta dish, especially for those diabetics who don't like meat.

 

 

HOMEMADE SPAGHETTI SAUCE

15-oz can tomato sauce

6-oz can tomato paste

1 lb lean ground beef

1/3 cup chopped onion

1/4 cup Parmesan cheese

1 tsp dried oregano

1 tsp dried basil

1 tbsp Worcestershire sauce

1 clove garlic minced

In a medium skillet sprayed with nonstick cooking spray, brown ground beef with the onion and garlic; drain off all excess fat.

In a large saucepan over medium heat, combine the tomato sauce with the tomato paste.  Add the drained meat mixture to the tomato mixture.  Stir in the Worcestershire sauce, oregano and basil.  Mix in the Parmesan cheese.  Bring to a gentle boil and turn heat to simmer.  Simmer for 2 hours.

When sauce is done, serve over thin whole-wheat spaghetti that has been cooked according to the package directions.  Top with your favorite grated Italian-style cheese.

 

 

 

HIGH PROTEIN CHEESY MACARONI

8-ounces elbow macaroni

1 1/2 cup low-fat calcium-fortified cottage cheese

1 cup shredded part-skim mozzarella cheese

2 egg whites

3/4 cup evaporated skim milk

2 tbsp finely chopped onion

1 tsp Worcestershire sauce

1/2 tsp dry mustard

1/8 tsp pepper, optional

paprika

1 tsp Parmesan cheese, finely grated

1/2 cup toasted croutons. optional

Preheat oven to 350 degrees.

Grease a 2 1/2-quart casserole dish and set aside. 

Cook macaroni according to package directions; drain.

In a large bowl, combine cottage cheese, mozzarella cheese, cheddar cheese, egg whites, milk, onion, Worcestershire sauce, mustard,  and pepper, if using.  Mix this mixture until well blended.  Fold in the cooked macaroni. 

Spoon the macaroni mixture into the prepared baking dish.  Sprinkle the paprika and Parmesan cheese over the top.  Top with the croutons, if desired.  Bake at 350 degrees for 20 to 30 minutes until heated through and bubbly.

 

 

CREAMY LINGUINE

2 ounces uncooked thin egg noodles

2 ounces uncooked spinach linguine

3 tbsps skim milk

1 egg, beaten

1/4 cup grated Parmesan cheese

1 tbsp sliced pimento

Cook pastas according to the time on the packages.  Drain well.  Place pastas in a large bowl and keep warm.  Combine the milk and egg in a small saucepan and cook over low heat for 1 to 2 minutes, stirring with a wire whisk.  Stir in the cheese and pimento.  Pour the cheese mixture over the pastas and toss gently to coat.  Serve immediately while hot.

Serves 6.  Each 1/2 cup serving = 110 calories, 15 g carbs, 5 g protein

 

 

FRENCH BREAD LASAGNA

1 lb lean ground beef

1/3 cup chopped onion

1/3 cup chopped celery

2 garlic cloves, minced

14 slices french bread (about 1/2" thick)

4 large tomatoes, sliced about 1/2" thick

1 tsp dried basil

1 tsp dried parsley flakes

1 tsp dried oregano

1 tsp dried crushed rosemary

1 tsp garlic powder

3/4 tsp salt

1/2 tsp fresh ground black pepper

2 tsps olive oil, divided

3 tbsps butter

3 tbsps all-purpose flour

1 1/2 cups milk

1/3 cup grated Parmesan cheese

2 cups shredded mozzarella cheese

In a skillet, brown the beef with the onion, celery, and garlic; drain well and set aside.  Toast bread and line the bottom of an ungreased 13x9x2-inch baking pan or dish with 10 of the slices.  Top slices with half of the meat mixture and half of the tomatoes.  Combine the basil, parsley, oregano, rosemary, garlic powder, salt, and pepper; sprinkle half of the mixture over the tomatoes.  Drizzle with 1 teaspoon of the oil.  Crumble remaining bread slices over the top of the spices and oil.  In a saucepan over medium heat, melt the butter and stir in the flour until smooth.  Gradually stir in milk and bring to a boil.  Cook and stir until thickened and bubbly, about 2 minutes.  Remove from the heat, stir in Parmesan cheese.  Pour over the casserole.  Top with the mozzarella cheese.  Bake, uncovered, at 350 degrees for 40 to 45 minutes or until bubbly and cheese is golden brown.

Yield: 8 to 10 servings.

 

 

ANGEL HAIR PASTA WITH CHICKEN AND VEGETABLES

2 tbsps olive oil, divided

2 skinless, boneless chicken breasts halves, cut into cubes

1 carrot, cut into 1-inch pieces

1 pkg (10 oz) frozen broccoli florets, thawed

2 cloves garlic, minced

12 oz angel hair pasta

2/3 cup chicken broth

1 tsp dried basil

1/4 cup grated Parmesan cheese

Heat 1 tablespoon of oil in a medium skillet over medium heat.  Add chicken to the hot skillet.  Cook, stirring, until the chicken is cooked through.  This should take about 5 minutes.  Remove from the skillet and drain on paper towels.  Heat the remaining oil in the same skillet.  Put the water on to heat to cook the pasta according to package directions.  Add the carrot to the skillet and cook, stirring, for about 4 minutes.  Add the broccoli and garlic to the carrot skillet and cook, while continuing to stir, for a couple more minutes.

Cook pasta.  While pasta is cooking, add chicken broth, basil and Parmesan cheese to the skillet mixture.  Stir to combine all ingredients.  Return the chicken to the skillet.  Reduce the heat and simmer for 4 minutes.

Drain pasta and place in a large serving bowl.  Top with the chicken and vegetable mixture.  Serve immediately while still hot.

Yield:  4 servings.

 

 

RED STEAGALL'S GREEN CHILIES AND RICE CASSEROLE

1 cup rice, cooked

2 cups sour cream

1 can (8 oz) chopped green chilies

1/2 lb Jack cheese, grated

salt & pepper to taste

paprika for garnish

Preheat oven to 350 degrees.  In a large mixing bowl, combine all ingredients, except paprika,  and mix well.  Pour mixture into a greased 8 x 12-inch baking dish; sprinkle with paprika.  Bake for 30 minutes.  This is not hot; just pleasantly spicy.

Yield:  4 servings

NOTE:  For those who don't know, Red Steagall is a true Texas cowboy and poet.  He holds a Western Weekend every year in Fort Worth, Texas.  Features include a Western cook-off, etc.

 

 

THREE CHEESE PASTA SHELLS

1 lb pkg pasta shells

1 egg

1 1/2 cups sour cream

1 1/2 cups small curd cottage cheese

1 lb process American cheese, cubed

2 cups shredded cheddar cheese

Cook shells according to the package directions.  While shells cook, in a blender, combine egg, sour cream, and cottage cheese.  Cover blender jar and process until smooth.  Transfer to a large bowl; add cheeses.  Drain pasta; stir into cheese mixture until evenly coated.  Transfer to a greased shallow 3-quart  baking dish.  Bake, uncovered, at 350 degrees for 15 minutes; stir.  Bake 15 to 20 minutes longer or until bubbly and edges begin to brown.

Serves 8 to 10

 

 

 

PASTA WITH PROSCIUTTO AND PEAS

Non-stick vegetable cooking spray

3 ounces prosciutto, sliced very thin and chopped

3 tbsp extra-virgin olive oil

2 garlic cloves, chopped

12-ounces short pasta twists, cooked

1 cup shaved Parmigiano-Reggiano cheese

1/3 cup chopped fresh parsley

1 tbsp lemon juice

1/2 tsp salt

1/2 tsp freshly ground black pepper

1 pkg (10-oz) frozen peas, cooked and drained

Spray a large nonstick skillet with cooking spray and heat over medium heat.  Add prosciutto and cook until lightly browned, approximately 3 minutes.  Remove from pan.  Add oil and garlic to pan and cook about a minute until garlic begins to brown.  Combine all ingredients together in a large bowl and toss to coat well.

Yield:  8 one-cup servings.  Per serving 312 cal, 37 g carbs, 15 g protein

 

 

 

PARSLEY RICE

2 cups hot rice that's been cooked without salt or butter added

2 green onions, chopped

1 garlic clove, minced

3 tbsp salt-free butter

2 cups fat-free milk

8 oz pkg shredded low-fat cheese of your choice (I like Mexican blend)

1 cup chopped fresh parsley

1/4 cup egg substitute

1/4 tsp salt

1/8 tsp fresh ground black pepper, optional

Preheat oven to 350 degrees.  Spray a 1 1/2-qt casserole dish with non-stick cooking spray, set aside.

Saute onions and garlic in butter until tender.  Combine rice, sauteed vegetables, milk, cheese, parsley, egg substitute, salt and pepper, if using.  Stir until mixed well.  Spoon into prepared casserole dish and bake for 45 minutes.

Note:  You can make this recipe healthier by using brown rice.  As listed above this recipe has a ratio of 10 g protein to 13 g carbs per 1/2 cup serving.

 

 

LASAGNA ROLL-UPS

4 lasagna noodles

1/2 lb. lean ground beef

1 small onion, chopped

1 box frozen spinach, thawed and drained well

8 oz reduced-fat ricotta cheese

1 egg, beaten

1 tsp low-fat milk

1/2 tsp thyme

1/4 tsp salt, optional

2 cups sugar-free spaghetti sauce without meat, divided

1/4 cup shredded Parmesan cheese

Cook noodles according to package directions; rinse and drain.  In a medium non-stick skillet, cook ground beef and onion until beef is no longer pink.  Drain in a colander and rinse with hot water to remove excess fat.  Rinse pan and wipe with a paper towel.  Add the spinach, ricotta cheese, egg, milk, thyme and salt, if using, to the ground beef.  Mix up well and divide evenly, spreading over the lasagna noodles.  Pour 1/4 cup spaghetti sauce over the meat mixture of each noodle.  Carefully roll up jelly-roll style and place seam side down in an 8-inch square baking dish that has been sprayed with non-stick vegetable oil spray.  Pour the remaining cup of spaghetti sauce over the noodles.  Cover and bake for 45-50 minutes until heated through.  Sprinkle with the Parmesan cheese.

4 servings:  Each contains approximately 350 calories, 33 g carbs and 23 g protein

Note:  You can use lean ground turkey instead of the beef, if you prefer poultry over red meat.

 

 

 

 

FESTIVE RICE

Note:  This rice has 25 grams carb and only 2 grams protein per 1/2 cup serving.  So it should be served with a protein item.

1 1/2 cups uncooked instant rice

1/4 cup chopped red bell pepper

1/4 cup chopped yellow or green bell pepper

2 tsp olive oil

2 tbsp minced fresh cilantro

2 tbsp chopped green onion

1/2 tsp minced garlic

1/8 tsp salt

1/4 tsp paprika

Cook rice according to directions on package.  In a large skillet, saute the peppers in oil for 2-3 minutes or until tender.  Add cilantro, onion, garlic and salt.  Stir in the rice and add paprika.  Cook for another 2-3 minutes or until heated through.

 

 

TOMATO BASIL ROTINI

12 oz pkg whole-wheat rotini

2 cups chopped plum tomatoes

1 1/4 cups sugar-free pasta sauce

1 tbsp basil

1 tbsp olive oil

1 clove garlic, minced OR 1 tsp garlic powder

1 cup crumbled feta cheese

1 lb cooked chicken breast, sliced (if desired)

Cook pasta according to package directions and drain.  In a large mixing bowl, combine tomatoes, sauce, basil, olive oil, garlic and chicken, if desired.  Add cooked pasta and toss to combine.  Sprinkle cheese over the top.  Serve warm.

 

 

MACARONI AND CHEESE

2 cups whole wheat macaroni

1 small onion, chopped

2 tbsp butter or margarine and 1 tbsp margarine

1 tbsp all-purpose flour

1/2 tsp salt

1/4 tsp dry mustard

1/8 tsp pepper

2 cups low-fat milk

1/2 lb shredded low-fat processed cheese (such as Velveeta)

3/4 cup fresh whole-grain bread crumbs

Preheat oven to 400 degrees.  Prepare macaroni as directed on package.  Melt margarine in a small skillet and saute onion in margarine until tender.  Stir in flour, salt, mustard and pepper; cook 1 minute.  Slowly stir in milk, cooking while stirring until smooth. Add approximately 3/4 of the cheese and stir until melted.  When macaroni is tender, drain well.  Put macaroni into a greased 1 1/2-qt casserole dish.  Pour cheese sauce over macaroni, tossing with a fork to coat well.  Top with the remaining cheese.  In a small saucepan, over low heat, melt 1 tbsp margarine.  Stir in bread crumbs and sprinkle over cheese.  Bake, uncovered, for 20 minutes.