Prevention RD | an ounce of prevention is worth a pound of cure

Healthy (Low-Carb) Lasagna

Posted on January 27, 2012 by Nicole, RD

TGIF!

Yesterday was…stressful. But the most unfortunate part of yesterday was having to settle for a Subway dinner rather than leftover lasagna. I was 45 minutes away from home at my unit, Lily had been home for 8 hours already, I had to teach, and Mr. Prevention had a meeting. It was clear there would be no letting Lily out, or having leftovers for dinner. Why do meetings with doctors always run late?

I know 3 very important things about this recipe.

It’s incredibly healthy. A filling, protein and fiber-rich meal for under 250 calories?!
It doesn’t photograph well. At all. Don’t base this recipe on looks alone – you’ll be missing out.
I didn’t expect to like this recipe. And Mr. Prevention…forgetaboutit. This is what I love about recipe swaps…you try recipes that are outside your comfort zone.

However, I was wrong, very wrong, on item #3.

Sometimes, there’s such a thing as “too healthy” (I promise, I’m a dietitian). When a recipe is scaled back to a point that it loses its desirable attributes, it may be “too healthy”. For lasagna to be good, it has to have “noodles”, cheese, and Italian spices. Or at least that’s what I like about lasagna.

But this recipe actually mastered the ultimate health-factor while maintaining the ultimate lasagna-factor. I did up the cheese a bit, and I not only used zucchini and squash, but I used twice as much. While not picture-perfect, this dish is absolutely delicious.

Healthy Lasagna slightly adapted from Cooking for Fun

1 lb ground turkey breast
1/4 tsp crushed red pepper flakes
1/2 tsp dried basil
1/2 tsp dried oregano
salt and pepper, to taste
1 small onion, diced
3 cloves garlic, minced
2 large summer squash
2 zucchini
2 cups tomato sauce
2 cups 2% mozzarella, shredded

Directions:

Preheat oven to 375 F.

In a skillet cook the turkey, red pepper flakes, basil, oregano, salt and pepper to taste, onion & garlic until the turkey is cooked through & the onions are translucent.

Using a mandoline, slice the squash and zucchini lengthwise into thin ribbons.

Spoon just enough tomato sauce onto the bottom of a 9 x 13-inch baking dish. Lay 1/3 of the zucchini and squash slices. Spoon 1/2 of the turkey mixture on top of the squash. Then top with 1/3 of the remaining tomato sauce & sprinkle with 2/3 cup of mozzarella. Add another layer of zucchini/squash slices, then the rest of the meat, 1/2 the remaining sauce & 2/3 cup of mozzarella. Use the last of the squash slices to make one more layer. Top with the remaining tomato sauce & mozzarella.

Bake for 35-40 minutes until the cheese is melted & brown & the sauce is bubbly. Allow to sit for about 10 minutes before slicing & serving. Yield: 6 large slices.

Nutrition Information (per slice): 237 calories; 7.2 g. fat; 67 mg. cholesterol; 801 mg. sodium; 12.5 g. carbohydrate; 3.5 g. fiber; 33 g. protein

Result: A 4-and-a-half star delight! This recipe far surpassed my expectations, and was most certainly Mr. P-approved. It reheats well and can certainly be made ahead of time. This dish is perfect for those looking for a low-carb “pasta” meal that is satisfying and filling. Note: when buying ground turkey, be sure to buy ground turkey breast (ground turkey includes things like turkey skin – bleck!). I hope you loves this meal as much as us…enjoy!

Today will be a better day. But regardless, the weekend is drawing near!

TGIF,

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Posted in 250 calories or less, carb-controlled, diet, dietitians, dinner, doctors, dog, fast food, fiber, fruits and vegetables, garlic, gluten-free, guilt-free, healthy cooking, herbs, low-carb, meat consumption, pets, physicians, protein, recipe, reduced-calorie, teaching, Uncategorized, work | 11 Comments

Meyer Lemon Blueberry Tart

Posted on January 26, 2012 by Nicole, RD

I promise it’s not my intention to make anyone jealous…but the grocer 1 mile from my front door has been stocking 1 lb bags of Meyer lemons for $1.50. Every time I’m in there, I try to convince myself not to seek them out in the produce section.

Because what happens? Baking. Or not baking, but tart-making.

Alas, the pound of sweet-tart lemons ended up in my cart and then sat on my kitchen counter for days. They stared me down and I’m pretty certain I heard some cries of neglect one night. They were on the verge of going bad…I simply don’t drink enough lemon water to use up all those lemons.

Darn. I mean…DARN!

With my new job and my teaching schedule this quarter, I have occasional random weekdays off. Tuesday was one of those days. Tuesday, this tart was made. And while I wish the photo with the fork was a “styling” effort…but no, that’s just poor self-control turned photo opp.

For that reason, Pinterest and free time are both equally dangerous when it comes to baking (however, this tart requires no baking…that must be why it turned out so good!).

Meyer Lemon Blueberry Tart from Foodologie

1 package (9 sheets) graham crackers
12 Tbsp butter, divided
3 eggs
3/4 cup sugar
1/3 cup lemon juice (about 2-3 lemons)
zest of 2 lemons
1 cup blueberries, rinsed and dried

Directions:

Crush the graham crackers to a fine crumb. Melt 6 tablespoons of the butter in a microwave-safe bowl; add graham cracker crumbs. Toss to combine and press into a 10-inch tart pan pinching the crumb about 1/2 inch up the sides of the tart pan. Refrigerate.

To make the filling, place a stainless steel or glass bowl over a pot of boiling water. In the bowl, combine the eggs, sugar, and lemon juice. Whisk over the double boiler until thick, about 10 minutes. Carefully remove from heat and stir in the remaining 4 tablespoons butter and lemon zest. Set aside and allow to cool completely.

Spoon lemon filling into prepared graham cracker crust. Arrange blueberries over the filling. Refrigerate for 2-3 hours to set. Serve chilled. Yield: 8 slices.

Nutrition Information (per 1/8th tart): 324 calories; 19.4 g. fat; 81 mg. cholesterol; 131 mg. sodium; 35.9 g. carbohydrate; 1.1 g. fiber; 3.5 g. protein

Result: Sweet and tart with a fun crunch and burst of berry flavor in every bite. This tart requires NO baking and is a perfect make-ahead dessert to bring some of summer’s best flavors into the dead of winter. If you can’t find Meyer lemons, no worries…any lemon variety will do! Be sure to share…this is a dangerously addicting indulgence to have around!

I’ll make up for my indulgence today with a super healthy meal tomorrow!

Workout, clinic, meeting, teach…go!

Be well,

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Posted in 350 calories or less, butter, carbohydrates, dessert, exercise, fruits and vegetables, grocery store, recipe, self-control, Uncategorized, work | 18 Comments

Baked Mozzarella Sticks

Posted on January 25, 2012 by Nicole, RD

The Super Bowl is in 10 days…wheretheheckhasJanuarygone? I care about the Super Bowl for only 2 reasons: food and commercials. I never watch a single commercial thanks to DVR and food, well…an excuse to cook just makes cooking all the more fun!

I couldn’t care less about the outcome of the game (though I’m always game – pun intended – for watching sports). My heart stretches far and wide for college football, but the NFL, I don’t really get too involved with.

Game food made healthy, however? Sign. Me. Up.

I’ll be the game time healthy snacks QB, happily! I am the self-proclaimed queen of faux fried foods, after all. Mr. Prevention confirms my mad skill when it comes to making junk food…healthier. A skill I have marriage to thank for.

While I make that sound simple, recipes like this one needed some tweaking. My first attempt at Baked Mozzarella Sticks was nothing shy of a disaster. Cheese oozed from every end of the wonton and I was left with a sheet of melted cheese and wonton. Uncool.

Attempt #2 was a success. I used an entire eggroll wrapper which enabled me to cover the entire mozzarella stick to prevent the cheese from oozing its way out. I also cut the mozzarella sticks in half. Don’t fret – the cheese spreads and there’s plenty of cheese to go around.

These were delicious. While a bit different than the traditional breadcrumb-coated mozzarella stick, these are far healthier at 90 calories and 1.3 grams of fat a piece!

If mozzarella sticks don’t do it for ya, may I suggest Oven-Fried Pickles, Crispy Baked Eggrolls, Faux Fried Calamari, “Fried” Chicken, Oven Fries, Baked Green Bean Fries, or Baked Buffalo Chicken Wings?

There’s no need to fry when baked is far healthier and just as good…maybe even better!

Baked Mozzarella Sticks adapted from Recipe Diaries

6 part-skim mozzarella cheese sticks
12 eggroll wrappers
canola or olive oil cooking spray
1/2 cup marinara sauce of choice

Directions:

Preheat oven to 400 F.

Cut cheese sticks in half length-wise so they are about 2 1/2 inches long.

Lay the eggroll wrapper at a diagonal and put one piece of the cheese at the very corner and begin to roll into a log. At the mid-point of the wrapper, fold in each of the sides and continue rolling. Seal off the eggroll wrapper with a smear of water along the edges and rub to moisten and seal.

Arrange the mozzarella sticks on a parchment-lined baking sheet and spray lightly with non-stick spray. Bake for 12-15 minutes or until lightly browned. Yield: 12 servings (1 mozzarella stick each).

Nutrition Information (per serving): 90 calories; 1.3 g. fat; 8 mg. cholesterol; 251 mg. sodium; 12.3 g. carbohydrate; 0.3 g. fiber; 6.4 g. protein

Result: Crispy and cheesy…perfect when dunked in your favorite marinara sauce! These can be made ahead of time and popped in to bake whenever needed. There’s no prep work…just rolling them up and sealing them off. These are sure to be a hit at any get-together and a hit with the kids, too! Enjoy!

Clinic, teach, clinic…massage! I haven’t had a massage in years (probably 3…) and I am redeeming a gift certificate that Mr. Prevention got me for Christmas. When I get home? Dinner will be ready…because it was assembled in the crock pot last night. Wednesday is sure starting off right!

Be well,