Lean and Green - Zucchini Lasagne

Lean & Green Zucchini Lasagna

Only a few simple ingredients but a whole lot of flavor, this NEW Lean & Green recipe, developed by The Culinary Institute of America, is nothing but delicious. It may also be the EASIEST lasagna you’ve ever made. Designed with the busy lifestyle in mind, this healthy lasagna makes 4 servings, each with 1 leaner, 1 healthy fat, 3 green, and 3 condiments. Assemble in advance, bake when ready. 

YIELD: 4 SERVINGS
COMPLETE LEAN & GREEN MEAL: 1 LEANER, 1 HEALTHY FAT, 3 GREEN, 2 CONDIMENTS
TOTAL TIME: 60 MINUTES

Ingredients
1 lb. zucchini
¾ lb. fresh tomatoes, sliced 1/8-inch thick (about 2 cups)
1¼ lb. 96% lean ground beef
3 oz. light cream cheese
1 tsp salt, divided
½ tsp black pepper
1 cup whole basil leaves
1 cup shredded, reduced-fat mozzarella

Directions

1. Using a mandolin or sharp knife, slice the zucchini into ¼-inch slices lengthwise to make lasagna “noodles” (should yield about 4 cups zucchini lasagna noodles). Sprinkle with a ½ teaspoon of salt and allow to sit for 20 to 30 minutes.
2. Meanwhile, combine the ground beef (browning meat prior to mixing is optional but not necessary) with the pepper, cream cheese, and remaining salt.
3. Pat dry the sliced zucchini and put one layer into a casserole dish. Top the zucchini with a thin layer of each: the ground beef mix, basil leaves, and sliced tomatoes.
4. Repeat step 3 until all of the layer ingredients are used. The last layer should be zucchini slices. Sprinkle mozzarella cheese on top.
5. Bake in an oven at 425°F for 30 minutes until golden. Cut into 4 equally-sized portions and serve.

Nutrition Facts:  Per serving: 330 calories, 16g fat, 9g carbohydrate, 43g protein

Sweet Spaghetti Squash Kugel - Complete Lean and Green Recipe

 YIELD: 2 SERVINGS

COMPLETE LEAN & GREEN MEAL: 1 LEAN, 3 GREEN, 3 CONDIMENTS

TOTAL TIME: 60-75 MINUTES   

Ingredients

• 1 medium-sized spaghetti squash
• 3 eggs
• 1½ cups 2% cottage cheese
• 2 packets zero-calorie sugar substitute
• ½ tsp cinnamon
• Pinch of salt
• Pinch of nutmeg

Directions

1. Preheat oven to 375˚F.
2. Halve the squash and scoop out the seeds. Bake face down on a baking sheet lined with parchment paper until squash is easily pierced with a fork, about 30 minutes. Allow to cool, then scoop out 3 cups of spaghetti strands and place in a large bowl (save any remaining for another dish).
3. Add the remaining ingredients to the bowl, and stir until well combined.
4. Spread into a lightly greased casserole dish, and bake uncovered until golden around the edges, about 30 to 35 minutes. Let sit for 10 minutes before serving.

Nutrition Facts:  Per Serving: 300 calories, 10g fat, 20g carbohydrate, 32g protein

OPTAVIA Healthy Habits Newsletter - 3/29/21

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Chicken in Spinach Sauce - Complete Lean and Green Recipe

 

YIELD: 4 SERVINGS

COMPLETE LEAN & GREEN MEAL: 1 LEANER, 3 GREENS, 1 HEALTHY FAT, 3 CONDIMENTS

TOTAL TIME: 45 MINUTES

Ingredients

• 1¾ lbs. boneless skinless chicken breasts
• 3 cups water
• ½ tsp salt
• 1 medium green bell pepper, seeded, deveined, and thinly sliced
• 6 cups spinach
• 1 1/3 oz. toasted cashews
• 4 scallions, trimmed and minced
• 1 tbsp fresh ginger root, cut into fine strips
• 2 cloves garlic, finely minced
• 2 small red bell peppers, seeded, deveined, and thinly sliced
• 2 small jalapeño peppers, seeded, deveined, and minced
• 1 tsp turmeric powder
• 2 tsp garam masala

Directions

1. Very gently poach the chicken in salted water until fully cooked, about 15 to 20 minutes. Once the chicken is done, plunge it into cold water to stop the cooking and cool it down. Reserve the broth for later use, pull the chicken into bite-sized pieces, and set aside.
2. In a wok or pot, combine one cup of the reserved chicken broth with the sliced green pepper and cook for about 2 to 3 minutes until tender. Add the spinach and continue to cook until the spinach has wilted.
3. Combine the spinach and pepper in a blender with the cashews and puree until smooth; set aside.
4. In a wok or large skillet, combine the scallions, ginger, garlic, red peppers, jalapeno peppers, turmeric, and one cup of the reserved chicken broth. Cover with a lid and cook until the red peppers are tender.
5. Stir in the pureed spinach, and continue to simmer, covered, for 5 minutes.
6. Add the chicken and simmer for one minute, or until chicken is heated through.
7. Add the garam masala and remaining chicken broth. Serve warm.

Nutrition Facts:  Per serving: 330 calories, 45g protein, 16g carbohydrate, 10g fat

OPTAVIA Healthy Habits Newsletter - 3/22/21

Please click below to view my OPTAVIA Healthy Habits eNewsletter from 3/22/21. If you'd like to receive a copy in your email each week, please complete this quick google form with your email address and a request to subscribe to the newsletter.

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