Polenta Lasagna with Zuchini Tomato Sauce
Cooking Time: 30
Servings: 6
Preparation Time: 30
1 roll prepared polenta, cut into ½-inch slices
1 ½ tablespoons olive oil
Cooking spray
1 small onion, chopped
1 medium zucchini, cut in half lengthwise and cut into half moons
2 teaspoons garlic, minced
1 (26-ounce) jar prepared tomato sauce
1 cup canned cannellini beans, rinsed and drained
¾ cup part-skim shredded mozzarella cheese
DIRECTIONS
1. Preheat oven to 350 degrees.
2. Heat 1 tablespoon of oil in a large skillet over medium-high heat. Add a single layer of polenta slices and cook until lightly brown on both sides. Remove polenta from pan and arrange in a casserole dish coated with cooking spray; set aside. Repeat procedure with remaining oil and remaining polenta slices.
3. Meanwhile, heat a medium saucepan coated with cooking spray over medium-high heat. Add the onion and zucchini and sauté until golden brown. Add the garlic and sauté for 1 minute. Pour sauce over the vegetables and add beans. Stir well. Simmer sauce over low heat for 5 minutes.
4. Pour sauce over polenta slices and sprinkle with mozzarella. Bake at 350 degrees until cheese is melted and bubbly.
Nutrition per Serving:
Calories: 275, Protein: 13.2 grams, Carb: 37.5 grams, Fat: 8.7 grams, Fiber: 6.1 grams
Insalata Pizzas
Ingredients
4 (7-inch) pitas
2 teaspoons bottled minced garlic
1 cup (4 ounces) preshredded part-skim Mozzarella cheese
1/2 cup thinly sliced Vidalia or other sweet onion
1 tablespoon cider vinegar
2 teaspoons extravirgin olive oil
1/4 teaspoon crushed red pepper
1 cup quartered grape tomatoes
1/4 cup pitted kalamata olives, coarsely chopped
2 tablespoons chopped basil leaves
4 cups packaged gourmet salad greens
Preparation
Preheat oven to 475°.
Place pitas on a baking sheet. Spread 1/2 teaspoon garlic on each pita. Sprinkle each pita with 1/4 cup cheese, and divide onion evenly among pitas. Bake at 475° for 8 minutes or until edges are lightly browned and cheese is bubbly.
While pitas bake, combine vinegar, oil, and pepper in a large bowl, stirring with a whisk. Stir in tomatoes, olives, and basil. Add salad greens, and toss gently to coat.
Place 1 pita on each of 4 plates; top each pita with about 1 cup salad. Serve immediately.
Nutritional Information
Calories:
319 (31% from fat)
Fat:
10.9g (sat 3.7g,mono 5.4g,poly 1.2g)
Protein:
14.1g
Carbohydrate:
41.5g
Fiber:
3.6g
Vegetable Stir Fry with Cashew Rice
(i will skip the pork and maybe add chicken)
Ingredients
3/4 cup uncooked long-grain rice
1/3 cup chopped green onions
1/4 cup dry-roasted cashews, salted and coarsely chopped
1/2 teaspoon salt
2/3 cup fat-free, less-sodium chicken broth
2 tablespoons cornstarch, divided
3 tablespoons low-sodium soy sauce, divided
2 tablespoons honey
1 (1-pound) pork tenderloin, trimmed and cut into 1/2-inch cubes
1 tablespoon canola oil, divided
2 cups sliced mushrooms (about 4 ounces)
1 cup chopped onion
1 tablespoon grated peeled fresh ginger
2 garlic cloves, minced
2 cups sugar snap peas, trimmed (about 6 ounces)
1 cup chopped red bell pepper (about 1)
Preparation
Cook the rice according to package directions, omitting salt and fat. Stir in 1/3 cup chopped green onions, chopped dry-roasted cashews, and salt; set aside, and keep warm.
Combine 2/3 cup chicken broth, 1 tablespoon cornstarch, 2 tablespoons low-sodium soy sauce, and honey in a small bowl, and set aside.
Combine pork, remaining 1 tablespoon cornstarch, and the remaining 1 tablespoon soy sauce in a bowl, tossing well to coat. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add pork; sauté 4 minutes or until browned. Remove from pan.
Add remaining 1 teaspoon oil to pan. Add mushrooms and 1 cup onion; sauté 2 minutes. Stir in ginger and garlic; sauté 30 seconds. Add peas and bell pepper to pan; sauté 1 minute. Stir in pork; sauté 1 minute. Add reserved broth mixture to pan. Bring to a boil; cook 1 minute or until thick, stirring constantly. Serve over cashew rice.
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