Zucchini Lasagna

Looking for a healthier lasagna recipe? This is for you!

20160724_174901Enjoy all of the flavors but without the heavy calories! This “light” version of lasagna uses sliced zucchini in place of regular pasta noodles! Other healthy substitutions were used such as having extra lean ground turkey/chicken in place of ground beef and a lighter amount of reduced fat/fat free cheese. Plus, you will be getting in a few servings of vegetables! But not worry, this lasagna has SO much flavor you won’t be able to tell it’s “healthy” ! 🙂

This makes great leftovers and freezes well too!

Ingredients:

  • 1 16oz package of all natural extra lean (97/3 or 99/1) ground chicken or turkey
  • 1 Tbsp minced garlic
  • 6oz sliced fresh mushrooms
  • 1/2 cup finely chopped white or yellow onion
  • 1 14oz can plain tomato sauce (preferably low-sodium)
  • 1/4 cup fresh basil & parsley ( 2 tsp each dried)
  • 1/2 Tbsp oregano
  • 1 tsp garlic powder
  • Salt and Pepper to taste
  • Red pepper flakes (optional)
  • 4 medium zucchinis, thinly sliced lengthwise
  • 8oz low fat Ricotta cheese
  • 6oz low fat cottage cheese
  • 2/3 cup (2.5oz) Fat Free mozzarella (can sub reduced fat)
  • 1/4 cup grated Parmesan cheese
  • 1 egg white

Instructions:

  • Preheat oven to 375 degrees F.
  • Slice zucchini lengthwise about 1/4 inch thick and approximately 4-6 inches long. Place sliced zucchini on large baking sheet coated with non stick cooking spray. Sprinkle with salt and roast in the oven for 15-20 minutes to help dry out the zucchini a bit (don’t skip this step!)
  • While the zucchini noodles are roasting, you can make the meat sauce. In a large pan, combine garlic, onions, and peppers with a sprinkle of olive oil and cook a few minutes until onions become translucent and garlic is fragrant; stir occasionally so that you don’t burn it. Add in ground turkey/chicken and cook until no longer pink. Add in tomato sauce and spices. Turn up the heat to medium for a few minutes, then reduce heat to low and simmer 25 to 30 minutes to let the sauce thicken up. Remove from heat to cool.

20160720_215743

  • In a medium bowl, combine egg white, ricotta, cottage cheese and 1/8 cup of Parmesan & a little garlic powder. Add in 1/2 cup of the meat sauce and mix well.
  • To assemble lasagna, spread 1/2 of the turkey meat sauce into the bottom of a 9×13 inch baking pan coated with nonstick cooking spray. Place zucchini slices evenly over meat sauce, spread on 1/2 of the ricotta mixture, then sprinkle 1/2 of the mozzarella on. Repeat layers again starting with the meat sauce, zucchini slices and ricotta mixture and finishing with mozzarella.

20160720_220359

20160720_220751

  • Cover with foil and bake for 30 min at 375F. Remove foil and bake for 15 minute longer uncovered.

20160720_231830

The finished product 🙂 Makes 8 large delicious servings!

Nutrition Info:

1 serving (using above ingredients & extra lean ground chicken):

110 calories/7g Carbs (1g fiber & 4g sugar) 3g Fat/16g Protein!

 

Protein Cake

High Protein Cake

This is a super easy yet delicious treat to bake! It is super low in carbs (only 7g per serving) with a whopping 11g of protein! The coconut flour and the protein powder create a fluffy “sponge cake” texture without being too dense. It is gluten free and can be made dairy free as well.

It is a great portable snack or on the go meal! It is great by itself or I have enjoyed it with nut butter or as a treat topped with fresh fruit and yogurt!

Feel free to get creative and add more toppings/mix ins as well! Some I suggest would be fresh/dried fruit, chopped nuts, chocolate chips, spices etc! 🙂

20160307_212758

Ingredients:

  • 1/2 cup coconut flour
  • 1 scoop (30g) protein powder (whey, whey/casein blend or pea protein)
  • 1.5 tsp baking powder
  • 2-4 Tbsp Baking Stevia
  • 2 whole eggs
  • 1/2 cup (or 4) egg whites
  • 1/2 cup (50g) mashed banana, applesauce, or canned pumpkin
  • 1/2 cup plain Greek yogurt (can sub more banana etc for a dairy free version)
  • 1/4 cup unsweetened almond/cashew milk
  • 1 tsp vanilla extract
  • Optional: cinnamon, pumpkin pie spice, maple extract, etc.

Pre-heat oven to 350 F. In a large bowl, mix all dry ingredients together. Add the remaining wet ingredients and mix well until it is a smooth batter. Pour into a well sprayed Pyrex dish (square or circular) or muffin tins.

Bake at 350F for 25-30 minutes (depending on if you make muffins or a large cake). The sides should be lightly browned and a toothpick should come out of the center clean.

Nutrition Info:

Total calories for the entire recipe (using whey protein/greek yogurt & no additional ingredients):

790 calories: 54g Carbs (27g Fiber & 15g Sugar) /24g Fat/ 86g Protein

For 8 cake slices:

1 slice: 100 calories/7g Carbs (3g Fiber & 2g Sugar) /3g Fat/ 11g Protein