Quick Lasagna
*You don’t precook the noodles in this recipe so it is fast and easy to assemble!
4 cups spaghetti sauce (less than 4 grams fat per 4 oz)
2 cups low-fat Ricotta cheese
1 cup low-fat cottage cheese
2 tablespoons dried parsley
1 teaspoon chopped garlic
4 oz grated, part skim mozzarella cheese
¾pound uncooked lasagna noodles
¼cup Parmesan cheese
Preheat oven to 350°. Spray 9-inch by 13-inch pan with non-stick coating. Mix Ricotta cheese, cottage cheese, parsley, and garlic. Pour 1 cup of sauce in bottom of pan. Arrange 1/3 of noodles in the pan so that they don’t touch but do not over lap. Spread ½of cheese mixture over the noodles. Top with ½of mozzarella cheese. Add another cup of sauce, another layer of noodles and the remainder of the sauce. Sprinkle with Parmesan cheese. Bake, covered tightly with aluminum foil, for 1 hour.
12 servings
1/12 of the recipe provides about 240 calories and 6 grams of fat
Rolled Oats and Peanut Butter Cookies
*By substituting 2 egg whites for 1 whole egg, you can make any recipe healthier.
½ cup margarine, softened
1/3 cup sugar
½ cup peanut butter
1/3 cup brown sugar
2 egg whites
½ teaspoon vanilla extract
1 cup all-purpose flour
½ teaspoon baking soda
Rolled oats
Preheat oven to 375°. Blend margarine and sugar together. Add peanut butter and brown sugar. Beat until mixture is thoroughly combined. Scrape sides of bowl. Add egg whites and vanilla extract. Beat until combined. Add flour and baking soda and mix well. Stir in oats. Drop dough 2 inches apart on an ungreased cookie sheet and bake for 8-10 minutes.
Makes 3 dozen
1 cookie provides about 134 calories and 7 grams of fat.
Oven Fried Chicken
*By baking the chicken, you cut out the fat, but are still able to enjoy the taste of fried chicken.
1½pounds boneless, skinless chicken breast OR2 ½pounds -3 pounds chicken parts (with bone) skin removed
4 tablespoons Homemade Breading (recipe below)
Preheat oven to 425°. Place breading in a plastic bag and shake a few pieces of chicken in the breading. Arrange chicken pieces so that they are not touching in a 9-inch by 12-inch baking dish that has been sprayed with non-stick coating. Bake boneless chicken breast for 15-20 minutes and chicken parts for 45-60 minutes.
6 servings
1 piece provides about 170 calories and 3 grams of fat
Homemade Breading
*Use this breading to coat baked chicken, fish, and pork. Make this large quantity to have on hand.
4 cups Cornflakes
1 tablespoon Italian herb seasoning
4 teaspoons instant chicken bouillon
½teaspoon pepper
4 teaspoons paprika
1 teaspoon garlic powder
2 teaspoons poultry seasoning
1 teaspoon onion powder
Combine all ingredients and mix well. Place in airtight container. Mix well before using.
Plan on ½ to 1 tablespoon of the breading for each chicken part, pork part, or fish fillet.
Makes 4 cups
1 tablespoon provides about 25 calories and 0 grams of fat
Low Fat French Fries
*A “fast-food “favorite prepared in an easy and healthy way.
4 medium potatoes
1 tablespoon oil (canola or olive)
Salt and pepper to taste
Malt vinegar to taste
Preheat over to 475°. Scrub potatoes but don’t peel. Cut into half inch slices or strips. Place potato slices in a plastic bag with the oil and shake well to coat potatoes evenly. Spray baking sheet with anon-stick cooking spray. Arrange potatoes in a single layer and bake for 30 minutes or until golden brown, turning potatoes every 10 minutes. Sprinkle with salt (optional), and serve with malt vinegar.
Serves 4
¼of the recipe provides about 185 calories and 4 grams of fat.