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Source for All Recipes Below: The Sugar Solution
Author: Sari Harrar and the Editors of Prevention with Julia Vantine


Spaghetti Squash Casserole


Ingredients:


1 spaghetti squash, halved lengthwise and seeded
1 tbsp vegetable oil
2 cloves garlic, chopped
1 small onion, chopped
1 tsp dried basil, crushed
2 plum tomatoes, chopped
8 oz low-fat cottage cheese
1/2 c (2 oz) shredded low-fat mozzarella cheese
1/4 cup chopped parsley
1/4 tsp salt
1/4 c (1 oz) freshly grated Parmesan cheese
2 tbsp seasoned dry bread crumbs


Directions:


Preheat the oven to 400 degrees. Coat a 13″ x 9″ baking dish and a baking sheet with cooking spray. Place the squash, cut side down, on the prepared baking sheet. Bake for 30 minutes, or until tender. With a fork, scrape the squash strands into a large bowl. Meanwhile, heat the oil in a medium skillet over medium heat. Add the garlic, onion, and basil and cook for 4 minutes, or until soft. Add the tomatoes and cook for 3 minutes, or until the mixture is dry. To the bowl with the squash, add the cottage cheese, mozzarella, parsley, salt, and the tomato mixture. Toss to coat. Place in the prepared baking dish. Sprinkle with the Parmesan and bread crumbs. Bake for 30 minutes, or until hot and bubbly.


Makes 6 Servings.


Dietary Exchanges: 2 Carbs (2 Bread/Starch), 1 Meat


Nutrients Per Serving:
219 Calories
12 g Protein
28 g Carbohydrates
4 g Dietary Fiber
7 g Total Fat
3 g Saturated Fat
10 mg Cholesterol
528 mg Sodium


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Mexican Lasagna


Ingredients:


1 lb boneless, skinless chicken breasts, cut into strips
1 large onion, halved and cut into thin wedges
1 large clove garlic, minced
2 c (16 oz) fat-free ricotta cheese
1 c (8 ounces) reduced-fat sour cream
1 jar (4 oz) chopped green chiles
1/2 c chopped fresh cilantro (optional)
2 tsp ground cumin
1/8 tsp salt
6 plum tomatoes, chopped
8 corn tortillas (6″ diameter), cut in half
1 1/4 c (5 oz) shredded low-fat Monterey Jack cheese


Directions:


Preheat the oven to 350 degrees. Coat a 13″ x 9″ baking dish with cooking spray. Coat a large nonstick skillet with cooking spray. Add the chicken.  Cook over medium heat, turning several times, for 5 minutes, or until no longer pink. Transfer to a medium bowl. Wipe the skillet with a paper towel and coat with cooking spray. Add the onion and garlic. Cover and cook over medium heat, stirring occasionally, for 7 to 8 minutes, or until lightly browned. Add to the chicken in the bowl. In another medium bowl, combine the ricotta, sour cream, chiles, cilantro (if using), cumin and salt. Spread 1 cup of the tomatoes in the prepared baking dish. Arrange half of the tortillas evenly on top. Spread half of the ricotta mixture over the tortillas. Top with half of the chicken mixture. Top with 1 cup of the remaining tomatoes and 1/2 cup of the cheese. Repeat with the remaining tortillas, ricotta mixture and chicken mixture. Sprinkle with the remaining 1 cup tomatoes and 1/4 cup cheese. Bake for 30 minutes, or until heated through. Loosely cover with foil if the cheese browns too quickly.


Makes 8 Servings.


Dietary Exchanges: 1 Carb (1 Bread/Starch), 3 Meat


Nutrients Per Serving:
259 Calories
28 g Protein
23 g Carbohydrates
2 g Dietary Fiber
5 g Total Fat
3 g Saturated Fat
62 mg Cholesterol
333 mg Sodium


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Asparagus Quiche with Brown Rice Crust


Ingredients:


Crust:
2 1/2 c cold cooked brown rice
1/3 c grated Parmesan cheese
2 egg whites, lightly beaten, or 1/4 cup liquid egg substitute


Filling:
12 oz low-fat silken tofu
4 eggs, lightly beaten, or 1 c liquid egg substitute
1 tbsp cornstarch
1/2 tsp salt
1/8 tsp ground nutmeg
1 lb asparagus, trimmed, cut into 1″ pieces, and steamed
3 oz reduced-fat Swiss cheese, shredded
2 oz ham-flavored soy deli slices, finely chopped
2 scallions, finely chopped


Directions:


Preheat the oven to 350 degrees. Lightly coat a 10″ deep-dish pie plate with cooking spray. To make the crust: In a large bowl, mix the rice, cheese, and egg whites or egg substitute. Press evenly in the bottom and up the sides of the pie plate. Bake for 15 minutes. To make the filling: In a food processor, combine the tofu, eggs or egg substitute, cornstarch, salt, and nutmeg. Process until smooth, scraping down the sides of the container as necessary. Sprinkle the asparagus, cheese, soy slices, and scallions over the baked crust. Pour in the tofu mixture, stirring gently to blend slightly. Bake for 45 minutes, or until firm in the center. Let stand for 5 minutes before slicing.


Makes 6 Servings.


Dietary Exchanges: 1 Carb (1/2 Bread/Starch, 1 1/2 Vegetable), 3 Meat


Nutrients Per Serving:
261 Calories
27 g Protein
25 g Carbohydrates
2 g Dietary Fiber
8.3 g Total Fat
3 g Saturated Fat
151 mg Cholesterol
524 mg Sodium


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Cincinnati-Style Turkey Chili


Ingredients:


1 tbsp + 1 1/2 tsp vegetable oil
1 large onion, chopped
1 large green bell pepper, chopped
2 cloves garlic, chopped
1 1/3 lbs ground turkey
1 1/4 c chicken broth
3 tbsp tomato paste
2-3 tbsp chili powder
1 1/2 tsp dried oregano
1 tsp ground coriander
1/4 tsp salt
1/2 tsp ground cumin
1/4 tsp ground cinnamon
1 can (15 oz) red kidney beans
6 oz whole wheat spaghetti, broken into short pieces
1/2 c (2 oz) shredded Monterey Jack or Muenster cheese


Directions:


Heat the oil in a large, heavy pot over medium heat. Add the onion, pepper, and garlic. Cook, stirring occasionally, until the onion starts to brown, 8 to 10 minutes. Add the turkey and cook, stirring to coarsely crumble, until no longer pink, 8 to 10 mintues. Stir in the broth, tomato paste, chili powder, oregano, coriander, salt, cumin, and cinnamon. Bring to a simmer. Partially cover and cook, stirring occasionally, until the meat is tender and the broth is slightly thickened about 30 minutes. Meanwhile, pour the beans (with juice) into a microwaveable bowl. Microwave on high for 1 to 2 minutes, or until heated through. Drain and cover to keep warm. Cook the pasta according to the package directions. Drain and divide among 4 bowls. Ladle chili over the pasta, top with the beans, and sprinkle with the cheese.


Makes 4 Servings.


Dietary Exchanges: 2 Carbs (1 1/2 Bread/Starch), 2 Meat, 1 Fat


Nutrients Per Serving:
306 Calories
22 g Protein
29 g Carbohydrates
7 g Dietary Fiber
13 g Total Fat
3 g Saturated Fat
66 mg Cholesterol
519 mg Sodium