Cauliflower Lasagna
Ingredients
4 cups cooked cauliflower, grated or shredded in the food processor
3-4 cups shredded low-fat mozzarella, divided
1 cup eggbeaters
1 - 1 1/2 cups non-fat (or low-fat) cottage cheese
6 Tbsp parmesan cheese (optional)
16 oz 99% lean ground turkey, cooked with Italian seasonings
2-3 cups no sugar added, low-carb spaghetti sauce (or no sugar, no salt tomato sauce)
Directions
Pre-heat oven to 350 degrees and spray 9x13 casserole dish with non-stick spray. In a medium bowl, mix cauliflower, eggbeaters and half the mozzarella. In another small bowl, mix the cottage cheese and parmesan cheese (if using).
Spread half the spaghetti/tomato sauce in the bottom of the casserole dish. Spread half of the cauliflower mixture over the sauce. Spread half of the cottage cheese mixture over the cauliflower mixture. Spread half the ground turkey over the cottage cheese. Repeat with remaining ingredients. Spread remaining mozzarella over top of lasagna.
Bake for 45-55 minutes, then allow to cool for 15 minutes before cutting and serving.
Saturday, July 2, 2011
Cauliflower Pizza ( YUMMMMMM-O!!!!!!!!!!!)
Cauliflower pizza
CRUST:
1/4 cup Egg Beaters (1/8 Lean)
3/8 cup (which = 1/4 cup + 2 Tbsp) 2% low-fat shredded Mexican 4-cheese variety, for a firmer crust (3/8 lean)
1 cup Fresh Raw Cauliflower, shredded in a food processor (2 greens)
Dash of Italian (optional)
Mix together and put into a Pam-sprayed foil pie pan (or on a foil-lined baking sheet). Pat down so it all sticks together. Bake 20 minutes at 450, until it starts to turn brown, then flip it over and bake another 10 minutes.
TOP WITH:
2 tsp Ragu Pizza Quick sauce (only .5g of sugar = 2 condiments)
1/4 cup 2% low-fat shredded Mozzarella cheese (1/4 lean)
1/4 cup of the Morning Star Sausage crumbles (1/4 lean)
1/2 cup of veggies - bell peppers, mushrooms, etc. (1 green)
Put back in oven for about 10 minutes so that the cheese melts.
Mock Chinese Fried Rice
1 1/2 C. grated Cauliflower
1 1/2 green onion
garlic or 1/4 tsp. garlic powder
1/4 tsp ginger
1 1/2 tbls soy sauce
1 egg beaten
olive oil.
cooked chicken 4 oz
Grate raw cauliflower. in a wok or lg. skillet, heat oil. Fry minced garlic (or powder) w/ finely diced white part of onions for 1 minute. Add grated cauliflower and fry for 4-5 minutes stirring constantly. Add soy, ginger, diced onion, and pre-cooked chicken. Stir to mix and brown a bit. Push mixture to one side of pan. Add more oil if necessary and scramble egg in empty side of pan until done but still moist. Stir eggs into "rice" mixture and remove from heat.
1 1/2 green onion
garlic or 1/4 tsp. garlic powder
1/4 tsp ginger
1 1/2 tbls soy sauce
1 egg beaten
olive oil.
cooked chicken 4 oz
Grate raw cauliflower. in a wok or lg. skillet, heat oil. Fry minced garlic (or powder) w/ finely diced white part of onions for 1 minute. Add grated cauliflower and fry for 4-5 minutes stirring constantly. Add soy, ginger, diced onion, and pre-cooked chicken. Stir to mix and brown a bit. Push mixture to one side of pan. Add more oil if necessary and scramble egg in empty side of pan until done but still moist. Stir eggs into "rice" mixture and remove from heat.
Chicken and veggie soup
*this is 4 servings, so keep that in mind when you are preparing your lean and green meal if you are on the TSFL program!
32 oz. chicken breast, cut into 1 in. pieces (6 oz. for ea serving)
4 Cups reduced sodium, fat free chicken broth
2 cups mushrooms, cut into quarters
2 cups celery, thinly sliced
1 Cup yellow bell pepper
1 Cup red bell pepper
1 Cup green bell pepper
1/2 -1 cup water
1/2 cup scallions, chopped
2 Tbls cream
1/4 cup fresh parsley- 2 tbls dry
4 tsp olive oil
1/2 tsp dried thyme
1/4 tsp pepper
2 cloves garlic, finely minced
Heat oil in a large sauce pan over med heat. Add minced garlic and chicken; cook until chicken is no longer pink. Add bell peppers, celery and mushrooms. Cook until veggies are tender, about 7 minutes. Add scallions, brother, water, cream thyme, pepper and parsley.
32 oz. chicken breast, cut into 1 in. pieces (6 oz. for ea serving)
4 Cups reduced sodium, fat free chicken broth
2 cups mushrooms, cut into quarters
2 cups celery, thinly sliced
1 Cup yellow bell pepper
1 Cup red bell pepper
1 Cup green bell pepper
1/2 -1 cup water
1/2 cup scallions, chopped
2 Tbls cream
1/4 cup fresh parsley- 2 tbls dry
4 tsp olive oil
1/2 tsp dried thyme
1/4 tsp pepper
2 cloves garlic, finely minced
Heat oil in a large sauce pan over med heat. Add minced garlic and chicken; cook until chicken is no longer pink. Add bell peppers, celery and mushrooms. Cook until veggies are tender, about 7 minutes. Add scallions, brother, water, cream thyme, pepper and parsley.
Broccoli and Chicken
6 oz. chicken
1/4 C. reduced sodium chicken broth
1tsp. light soy sauce
1 1/2 C. broccoli
1/2 clove garlic
1 tsp. dijon
Mix chicken broth and soy sauce and set aside. Steam broccoli and set in bowl. Spray non-stick cooking spray in a pan and cook minced garlic. Remove from skillet; cover to keep warm. Add chicken to the garlic, cook and stir 3-4 minutes. Add broth mixture, mix well and bring to a boil. Reduce heat to medium low. Stir in mustard until well blended. Return broccoli mixture to pan, mix lightly. Cook until heated thoroughly.
1/4 C. reduced sodium chicken broth
1tsp. light soy sauce
1 1/2 C. broccoli
1/2 clove garlic
1 tsp. dijon
Mix chicken broth and soy sauce and set aside. Steam broccoli and set in bowl. Spray non-stick cooking spray in a pan and cook minced garlic. Remove from skillet; cover to keep warm. Add chicken to the garlic, cook and stir 3-4 minutes. Add broth mixture, mix well and bring to a boil. Reduce heat to medium low. Stir in mustard until well blended. Return broccoli mixture to pan, mix lightly. Cook until heated thoroughly.
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