Health Care And Beauty

Low Fat Turkey Lasgna Ingredients

Ground turkey – 1 lb

Onion (chopped) – 1.5 cup

Fat free cottage cheese – 16 oz

Egg substitute – 1/4 cup

Parmesan cheese – 1/4 cup

Parsley flakes – 1 tbsp

Spinach (chopped) – 10 oz

Lasagna noodles (cooked) – 8

Part skim mozzarella cheese (shredded) – 8 oz

Garlic (chopped) – 2 cloves

Low fat marinara sauce – 26 oz

Black pepper – 1/4 tsp

Oilve oil – 1 tbsp

Cooking Instructions

* Preheat oven to 350

* Mix cottage cheese, egg substitute, parmesan cheese, parsley, black pepper, and spinach

* Heat oil in pan, and cook the turkey, onion, and garlic until the turkey is cooked and crumbled

* Add in 5 cups of marinara sauce and cook for 5 minutes

* Spread remaining marinara sauce in a baking dish, and arrange 4 lasagna noodles over top

* Spread cottage cheese mixture over top with half of the mozzarella cheese, then spread half of the turkey mixture on top of the mozzarella cheese

* Place the other 4 lasagna noodles over the turkey mixture then top off with the remaining turkey mixture and mozzarella cheese

* Bake at 350 for 50 minutes to 1 hour

Nutrition Facts

Servings: 9

Calories: 352 cals

Fat: 10.6g

Saturated Fat: 4.5g

Monounsaturated Fat: 3.4g

Polyunsaturated Fat: 2.2g

Protein: 28.3g

Carbs: 35.6g

Fiber: 4.6g

Hans K Anderson

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Cholesterol: 57mg

Organic bread does have many benefits. Over the years the quality of bread has changed for the worse. Bread producers put more emphasis on the convenience of their trade than on the consumer’s health. The baking time of ‘modern’ bread has been reduced by the use of additives, but at the expense of nutrients and bread texture. It takes longer to bake organic bread, but the health benefits and the taste are really great.

Some organic bread manufacturers use yeast to make the bread rise while others let it rise gradually, without any other help. Yeast-free bread is healthier because it contains lactobacillus. Depending on the recipe, oat bran may also be added to organic bread. Such products are known to reduce cholesterol, and they can be easily digested by people who suffer from some digestive diseases.

One paradox related to organic bread is that even when fresh, it should be firm, not soft when touched. This debunks one very extended impression that fresh bread has to be soft too. Keep in mind that soft bread is full of additives and preservatives. And this is not possible with natural, additive-free bread. Plus, the out-of-the-oven texture cannot last for days. These should be your criteria for judging the quality of the breads you buy.

Whole wheat, white wheat or multi grain are the main ingredients for organic bread. Most bakers provide a variety of choices from regular loaves and rolls to baguettes and even toast. We should also mention specialty breads that contain some ingredients meant to add a special flavor. You can buy organic bread with olives, walnuts, sun dried tomatoes, basil, cheese and lots of others.

Organic bread is usually sold in health stores. However, some people prefer to get all the organic ingredients and take them at home to make their own bread. There are automatic bread makers you can use at home, and there are certainly lots of recipes to choose from. It’s hard not to like organic bread once you’ve tasted a well-made variety.

Buy it from the local bakery, order it on the Internet or make it at home; but do use organic products! There are lots of health benefits deriving from the regular use of organic food in your diet. You’ll enjoy a better overall body condition and a lot more vitality. A lot of people have learned this on their own, you can be one of them!

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This is a great recipe for “Sweet & Sour Chicken”. The portion size here is intended as one serving.

Ingredients

* 6 or 8oz (168 or 224g) boneless-skinless, chicken breast
* 3 green onions, thinly sliced
* 1/4 medium green pepper, cut into 1-inch (2.5cm) pieces
* 2 Tbsp (30ml) red wine vinegar
* 1 Tbsp (15ml) cornstarch
* 3/4 cup (200ml / 147g) fresh pineapple, cut into 1-inch (2.5cm) pieces
* 2 Tbsp (30ml) brown sugar substitute
* 2 Tbsp (30ml) ketchup
* 1/2 tomato, seeded and diced
* 1/2 cup (125ml) low-sodium chicken broth
* Nonfat cooking spray

How to Prepare

* Cut chicken into strips or 1-inch (2.5cm) pieces.
* Coat skillet or wok with nonfat cooking spray. Add onion and green pepper; stir-fry over medium heat until vegetables are crisp-tender. Remove and set aside.
* Coat skillet or wok, again, with nonfat cooking spray. Add chicken pieces and stir-fry over medium heat until chicken is cooked through.
* Mix vinegar, cornstarch, chicken broth, brown sugar substitute and ketchup together.
* Add sauce to skillet, or wok, with chicken. Cook, stirring constantly, until sauce thickens.
* Return onion and green pepper to skillet or wok. Stir in pineapple chunks. Cover and cook 2 minutes, or until heated through. Stir in tomato just before serving.

Hans K Anderson

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Ingredients
3 tablespoons balsamic vinegar or wine vinegar
2 tablespoons water
1 tablespoons olive oil
1 teaspoon dried oregano, crushed
2 large red and/or orange sweet peppers
2 medium zucchini and/or yellow summer squash, halved crosswise and sliced thinly lengthwise
1 medium eggplant, cut crosswise into 1/2-inch slices
2 ounces soft goat cheese (chevre)
2 ounces fat-free cream cheese
1 purchased focaccia (about a 12-inch round)
Fresh oregano (optional)

Directions

1. In a small bowl combine vinegar, water, oil, and dried oregano. Set aside. Cut sweet peppers in quarters. Remove steams, membranes, and seeds. Arrange all vegetables on grill rack; brush with vinegar mixture Grill on an uncovered grill directly over medium-hot coals until slightly charred, turning occasionally (allow 8 to 10 minutes for peppers and eggplant, and 5 to 6 minutes for squash). Cut peppers into strips.

2. In a small bowl combine the goat cheese and cream cheese. Set aside. Cut focaccia in half crosswise. Split halves into 2 layers horizontally to form 4 pieces total.

3. Spread goat cheese mixture over bottom layers of focaccia. Top with some of the sweet peppers, squash, and eggplant; place top halves of focaccia over vegetables. To serve, cut into wedges. If desired, garnish with fresh oregano.

Nutrition Facts

Calories 324, Total Fat 10 g, Saturated Fat 2 g, Cholesterol 31 mg, Sodium 470 mg, Carbohydrate 51 g, Fiber 2 g, Protein 10 g. Daily Values: Vitamin A 0%, Vitamin C 0%, Calcium 0%, Iron 0%. Exchanges: Vegetable 1, Starch 3, Lean Meat .5, Fat 1.
Percent Daily Values are based on a 2,000 calorie diet

Servings: 8 servings

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Hans K Anderson

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I was sitting around thinking of a good healthy snack, I found this recipe for passion fruit yogurt sundaes. Give it a try.

Passion fruit – 2 (cut in half)

Strawberries – 300 grams

Peaches – 2 (chopped)

Icing sugar – 2 teaspoons (It’s Saturday night)

Low fat frozen yogurt – 8 scoops (350 grams)

* Puree half of the strawberries. Scoop out the passion fruit pulp and add to the strawberry sauce.

* Place the other half of strawberries and peaches in 4 cups (leave a few for decoration). Add 2 scoops of yogurt to each cup, and top off with the remaining fruits.

* Pour the strawberry puree over the sundae and serve.

Now that is the perfect low fat treat for a Saturday night,
feel free to switch the fruit to what ever your favorites are.

Hans K Anderson