Lasagna Wraps

 

Serves:  12

 

Prep Time:
30 Min

Cook Time:
30 Min

Ready In:
1 Hr

Ingredients

• 1 (16 ounce) package uncooked lasagna noodles
• 1 pound mozzarella cheese, shredded
• 1 (15 ounce) container ricotta cheese
• 1 pound firm tofu
• 1 (10 ounce) package frozen chopped spinach - thawed, drained and squeezed dry
• 2 cups grated Parmesan cheese
• 1 (28 ounce) jar pasta sauce

Directions

1. Bring a large pot of lightly salted water to a boil. Cook lasagna noodles for 5 to 8 minutes, or until just slightly underdone; drain and rinse.
2. In a large mixing bowl, mix together grated cheese, ricotta cheese, tofu, frozen spinach, and 1 cup Parmesan cheese.
3. Lay out a noodle. Spread a layer of the cheese mixture on the noodle, then add a thin layer of sauce. Roll the noodle up, and place seam side down in a 13x9 pan. Repeat for other noodles. Top with remaining sauce and Parmesan cheese.
4. Bake in a preheated 350 degree F (175 degree C) oven for 30 min, or until hot and bubbly.

Nutritional Information

Amount Per Serving  Calories: 455 | Total Fat: 18.7g | Cholesterol: 48mg

OLD-SCHOOL Chops with Apple

English country classic – pork, apple and Stilton. Great pub grub!

Preheat the oven to 200ºC/400ºF/gas

lay the pork chops out on a board and, using a sharp knife, make 2cm deep cuts all along the fatty side of them. You can ask your butcher to do this for you if you like. It helps to render the fat out and will also make the skin crispy. 

Sprinkle the chops with salt and pepper.

Pour a lug of olive oil into a hot pan. Carefully place your chops in it and cook them for 2 to 3 minutes on each side until golden brown. If you need to, open out the little pieces of fat along the edge so they don’t stick together.

When the chops are nearly done, lift them out of the pan and put them on to an oiled baking tray. Add the apple wedges and a knob of butter to the pan and fry until lightly golden. Lay 4 wedges of apple on top of each pork chop. Dress your sage leaves in a little olive oil and top each apple stack with them. Sometimes I like to top it all off with a knob of Stilton or taleggio.

Put the baking tray into the oven for 4 to 6 minutes until everything is golden and melted.

HERE 

Broccoli Polonaise

 You also can serve this topping over steamed asparagus or cauliflower.

1  pound fresh broccoli spears or 1 package (16 ounces) frozen broccoli spears
1  tablespoon butter or margarine
1⁄3   cup seasoned fine dry bread crumbs
2   tablespoons minced parsley
1⁄2   teaspoon grated lemon rind
1⁄8   teaspoon ground red pepper (cayenne)
1  hard-cooked large egg, finely chopped

1. In a large saucepan, bring 1⁄2 inch of water to a boil over high heat. Add the fresh broccoli. Lower the heat and simmer, covered, for 8 to 10 minutes or until crisp-tender. (Or, cook the frozen broccoli according to package directions.) Drain and arrange the broccoli on a platter.

2. Meanwhile, in a small saucepan, heat the butter over moderate heat until lightly browned. Stir in the bread crumbs, parsley, lemon rind, ground red pepper, and hard-cooked egg. Spoon over the cooked broccoli.

Makes 4 servings.

Prep Time: 10 minutes  Cooking Time: 13 minutes

1 Serving: Calories 110. Total Fat 5 g. Saturated Fat 2 g.
Protein 6 g. Carbohydrate 12 g. Fiber 4 g.
Sodium 147 mg. Cholesterol 61 mg.

Our Canada 

Grapefruit Crepes

Preparation time: 10–15 minutes

Cooking time: 2–3 minutes per crepe

1 cup all-purpose flour
1/2 cup liquid egg substitute
1 cup skim milk
2 tablespoons reduced-fat margarine, melted
2 packets Splenda sweetener
Nonstick cooking spray
1 large pink or red grapefruit
1 carton (6 ounces) custard-style, low-fat vanilla yogurt
Ground cinnamon

In a small mixing bowl, whisk together flour, egg substitute, skim milk, margarine, and Splenda to make batter. Heat a 10-inch nonstick skillet over medium-high heat. Spray with nonstick cooking spray. Pour 1/3 cup of batter into skillet. When edges begin to brown, quickly turn and cook on other side until just lightly brown, then remove from pan and place on a dinner plate. Continue this method until all batter is used. (This recipe makes enough batter to allow for two torn or failed crepes.)

Peel grapefruit and remove seeds and any tough membranes around the sections with a sharp knife. To assemble crepes, lay one crepe on a flat surface such as a dinner plate or cutting board, and place 2 sections of grapefruit in the center of the crepe. Fold the top and bottom inch or two of the crepe toward the center, then roll the crepe starting at one of the sides. Place the rolled crepe on a serving dish. Spoon 1 tablespoon of yogurt on top and spread the length of the crepe. Sprinkle with cinnamon. Repeat with each crepe.

Yield: 6 crepes
Serving size: 1 crepe

Nutrition Facts

Per Serving:
  Calories: 156
  Carbohydrate: 25 g
  Protein: 7 g
  Fat: 2 g
  Saturated fat: 1 g
  Cholesterol: 1 mg
  Sodium: 373 mg
  Fiber: 4 g

Exchanges per serving: 1 starch, 1 fruit, 1 lean meat
Carbohydrate choices: 1 1/2

 This recipe was developed by Kathleen Stanley, the Diabetes Education Program Coordinator at Central Baptist Hospital in Lexington, Kentucky. She frequently performs cooking demonstrations and has been involved in diabetes education for over 18 years.

Lemon Cod with Mashed Potatoes

2 cups cubed potatoes
4 cod fillets (4 ounces each)
1 clove garlic, minced
1/2 teaspoon black pepper
1 bunch fresh dill, chopped
1/2 cup nonfat milk
1 tablespoon reduced-fat margarine spread
 
Lemon white sauce:
1 tablespoon margarine spread
1/8 teaspoon black pepper
1 teaspoon lemon juice
1 tablespoon flour
1 cup nonfat milk
.
.
Preheat oven to 375°F.

 In a saucepan, cover cubed potatoes with water. Cover pan and bring potatoes to a boil, cooking until just tender; drain. Place cod fillets in the bottom of a small, lightly greased casserole dish. Sprinkle cod with minced garlic, 1/4 teaspoon black pepper, and 3/4 of the fresh dill (reserve the remaining dill for later). Bake in oven for 10–15 minutes, until cod fillets are just tender.

 Meanwhile, mash cooked, cubed potatoes with 1/2 cup milk, 1 tablespoon margarine spread, and the remaining 1/4 teaspoon black pepper until smooth and creamy. Prepare lemon white sauce by melting 1 tablespoon margarine spread in a saucepan and stirring in 1/8 teaspoon pepper and lemon juice. Whisk flour into 1 cup milk, add it to saucepan, and cook over medium heat, stirring until sauce is well blended and thickened.

When cod fillets are tender, remove casserole dish from oven and cover entire surface of fish with mashed potatoes. With a spoon, make a shallow indentation running vertically along the mashed potatoes, creating a channel for the lemon white sauce.

Fill channel with sauce until it slightly overflows into the mashed potatoes. Sprinkle casserole with remaining fresh dill and return it to the oven for an additional 15 minutes, or until mashed potatoes are slightly golden on top.

.
Yield: 4 servings
Serving size: 1 cod fillet, 1/2 cup mashed potatoes, 1/4 cup lemon white sauce

Nutrition Facts

Per Serving:
  Calories: 163
  Carbohydrate: 21 g
  Protein: 11 g
  Fat: 3 g
  Saturated fat: 0 g
  Sodium: 144 mg
  Fiber: 2 g

Exchanges per serving: 1 1/2 starch, 1 1/2 lean meat
Carbohydrate choices: 0

 This recipe was developed by Sharon Palmer, a registered dietitian and freelance writer in Southern California.

Black Bean and Vegitable Enchiladas

Preparation time: 15 minutes

Baking time: 20 minutes
 Preheat oven to 350°F and coat a 9″x13″ baking pan with vegetable cooking spray.

Vegetable cooking spray
1 can plus 1 can (16 ounces each) black beans, rinsed and drained
1 cup chopped onion
1 green pepper, chopped
2 tablespoons vegetable broth
1 cup plus 1 cup picante sauce
12 medium corn tortillas
1 cup chopped tomatoes
1/2 cup reduced-fat shredded Cheddar cheese
1/2 cup reduced-fat shredded mozzarella cheese
3 cups shredded lettuce
Light sour cream, for garnish (optional)

Mash one can of the beans with a spoon or in a blender or food processor; set aside. Sauté the onion and green pepper in the vegetable broth until tender, about 2 to 3 minutes. Add 1 cup picante sauce, the mashed beans, and the can of whole beans. Stir the mixture and heat thoroughly. Spoon about 1/3 cup of the bean mixture down the center of each tortilla and roll it up. Place the tortillas seam-side down in the baking pan. Combine the remaining cup of picante sauce and the tomatoes; spoon over enchiladas. Cover with foil and bake for 15 minutes. Uncover, sprinkle with cheeses, and bake, uncovered, for 5 more minutes. To serve, place 1/2 cup lettuce on each plate and top with two enchiladas. Garnish with sour cream, if desired.

Yield: 12 enchiladas

Serving size: 2 enchiladas

Nutrition Facts

Per Serving:
  Calories: 298
  Carbohydrate: 59 g
  Protein: 15 g
  Fat: 5 g
  Saturated fat: 2 g
  Sodium: 807 mg
  Fiber: 12 g

Exchanges per serving: 3 starch, 1 lean meat
Carbohydrate choices: 3

 This recipe was developed by Nancy Cooper, a Contributing Editor of Diabetes Self-Management. Nancy is a Diabetes Nutrition Specialist at the International Diabetes Center in Minneapolis, Minnesota.

Orange spice coffee mix

Preparation time: 5 minutes
Brewing time: 5 minutes


1/2 pound freshly ground coffee
1/2 cup dried orange peel (can be found in the spice section of the grocery store)
4 teaspoons ground cloves
4 teaspoons ground cinnamon
Place all ingredients in a large zip-top bag and shake to combine. Store in airtight containers.

Instructions to write on gift tag:
Use 5 level tablespoons with 12 cups water (use more or less to suit taste). Brew coffee according to automatic-drip coffeemaker directions.

Yield: 8 to 9 5-tablespoon batches, 12 cups coffee per batch
Serving size: 1 cup coffee

Nutrition Facts

Per Serving:
  Calories: 5
  Carbohydrate: 1 g
  Protein: <1 g
  Fat: 0 g
  Saturated fat: 0 g
  Sodium: 5 mg
  Fiber: 0 g

Exchanges per serving: Free
Carbohydrate choices: 0

(This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.)

BIB
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