Slow cooker lasagna soup
Makes 6 servings
Preparation time: 10 minutes
Cooking time: 8 hours; 15 minutes
INGREDIENTS
1 pound ground beef
1 medium diced onion
2 cloves garlic, minced
4 cups lower-sodium beef broth
2 cups marinara sauce
1 teaspoon Italian seasoning
12 ounces lasagna noodles, broken into pieces, about 13 noodles
1/2 cup heavy cream
Coarse salt and pepper to taste
Ricotta cheese, shredded mozzarella, fresh basil and grated Parmesan for garnish
In a nonstick skillet over medium heat, cook beef and onion until meat is browned and onion is softened. Drain excess fat and transfer mixture to slow cooker. Add the garlic, beef broth, marinara sauce and Italian seasoning to slow cooker. Stir to combine. Cover and cook on low for 6 to 8 hours or high for 3 to 4 hours. Stir in the lasagna noodles for the last 30 minutes of cooking time and cook until noodles are tender. (Check the texture of noodles after 20 minutes of cooking to prevent them from becoming mushy.) Add heavy cream; stir until blended. Season with coarse salt and pepper to taste. Ladle into bowls and garnish as desired.
Add a romaine salad and garlic bread. For dessert, opt for refreshing, crisp apple slices.
Per serving: 460 calories, 29 grams protein, 15 grams fat (29% calories from fat), 6.8 grams saturated fat, 53 grams carbohydrate, 64 milligrams cholesterol, 459 milligrams sodium, 3 grams fiber.
Carb count: 3.5.
Leg of lamb with lemon sauce
Makes 14 servings
Preparation time: 20 minutes
Cooking time: 20 to 25 minutes per pound, plus sauce
INGREDIENTS
1 (4- to 5-pound) boneless leg of lamb, rolled and tied
2 tablespoons chopped fresh rosemary
1/2 teaspoon lemon pepper
1 tablespoon cornstarch
1 teaspoon sugar
3/4 cup water
1 clove garlic, minced
1 tablespoon grated lemon peel
3/4 cup fresh lemon juice
Heat oven to 325 degrees. Trim fat from lamb. Place lamb on a rack in a shallow roasting pan; rub with rosemary and lemon pepper. Insert meat thermometer; roast 20 to 25 minutes per pound or until internal temperature reaches 145 to 150 degrees for medium-rare. Meanwhile, in a small pan, combine cornstarch and sugar. Stir in water and garlic. Cook and stir over low heat for 3 minutes or until thickened and bubbly. Remove from heat; stir in lemon peel and lemon juice. Brush roast with lemon glaze several times during the last 30 minutes of cooking. Remove roast from oven; tent with foil and let stand 15 minutes. Slice and serve.
Per serving: 167 calories, 24 grams protein, 7 grams fat (36% calories from fat), 2.3 grams saturated fat, 2 grams carbohydrate, 74 milligrams cholesterol, 57 milligrams sodium, no fiber.
Carb count: 0.
Tortilla bake
Makes 12 tortillas
Preparation time: about 15 minutes
Cooking time: less than 20 minutes
INGREDIENTS
1 pound ground chicken or turkey
1 (16-ounce) jar thick and chunky salsa
2 cups shredded reduced-fat cheddar cheese, divided
1/2 cup raisins
1/2 cup sliced pimento-stuffed green olives
12 whole-grain flour tortillas for soft tacos
3/4 cup reduced-fat sour cream
Heat oven to 375 degrees. In a nonstick skillet, cook ground chicken or turkey on medium-high, stirring frequently, 6 to 8 minutes or until no longer pink; drain. Add salsa, 1 1/4 cups cheese, raisins and olives; mix well. Cook 1 to 2 minutes or until heated, stirring constantly. Spoon 1/3 cup mixture down center of each tortilla. Fold tortillas over and secure with toothpicks. Place on large, ungreased rimmed cookie sheet. Bake 6 to 8 minutes or until edges of tortillas are golden. Cool 1 minute; remove from cookie sheet. To serve: Remove toothpicks and garnish each tortilla with remaining cheese and sour cream.
Per serving: 236 calories, 15 grams protein, 9 grams fat (33% calories from fat), 4.1 grams saturated fat, 25 grams carbohydrate, 46 milligrams cholesterol, 633 milligrams sodium, 1 gram fiber.
Carb count: 1.5.
Sweet-and-sour red cabbage with apples and ham
Melt 1 tablespoon butter in a large, nonstick skillet over medium heat. Add 2 medium Granny Smith apples, cored and cut into 1/2-inch wedges; cook 2 minutes, stirring often. Add 3 tablespoons packed light brown sugar and 1/4 teaspoon allspice; cook 4 minutes. Add 1 (16-ounce) jar drained sweet-and-sour red cabbage and 1 (8-ounce) package cooked diced ham. Cook and stir until hot. Serve with pickled beets and rye bread.
Parmesan broiled grouper
Cut 1 (1-pound) grouper fillet into 4 portions; place in a single layer in a 7-by-11-inch baking dish coated with cooking spray. Mix together 1/4 cup freshly grated Parmesan cheese, 1 1/2 teaspoons softened butter, 1 1/2 tablespoons reduced-fat mayonnaise, 1 medium pressed garlic clove, 1/8 teaspoon coarse salt and a dash of hot sauce; spread mixture over fillets. Broil 6 inches from heat for 10 to 11 minutes (according to thickness) or until lightly browned and fish flakes with fork. Serve the grouper with couscous and your own broiled tomatoes. Add a mixed green salad and a baguette.
Cherry dream
Cut 1 (10-ounce) angel food cake into cubes; sprinkle cubes on bottom of a 9-by-9-inch baking dish. In a medium bowl, fold 1 1/3 cups frozen whipped topping (thawed) into 1 (21-ounce) can of light cherry pie filling. Spoon mixture evenly over cake. Let chill, covered, several hours or overnight. Cut into squares and garnish each serving with a sprig of fresh mint.