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Posts: 1,793
11/25/09 8:47 P

I have remade the green bean casserole into something far more healthy. Instead of using canned soup, I made my own "cream" sauce using nonfat evaporated milk, corn starch and some seasoning (Worcestershire sauce). Instead of using fried onion rings, I breaded and baked mine onions. I topped it with simple bread crumbs and reduced fat parm cheese.

current weight: 131.2

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Posts: 365
11/18/09 5:23 P

Vegan entrees are often a little more calorie and fat conscious than vegetarian. Nicole's delicious recipe below has 380 calories and 17 grams of fat per serving (12 servings) If you are interested in a Vegan recipe That has 262 Calories and 6 grams of fat per serving (12 servings) It does substitute tofu for the cheese and ener-g Egg Replacer for the eggs. It is delicious!

From Rip Esselstyn's book the Engine 2 Diet
(altered to only make one 9 x 13 pan)
Sweet Potato Lasagna
1 onion, chopped
3 cloves of garlic chopped or pressed
8 ounces mushrooms, sliced
2 C broccoli, chopped
2 small carrots, chopped
1 red bell pepper, seeded and chopped
1 Cup corn, rinsed and drained
1 package Silken Lite tofu
1/2 teaspoon cayenne pepper
1 teaspoon oregano
1 teaspoon basil
1 teaspoon rosemary
1 28oz can tomato sauce
2 14oz can diced Italian spiced tomatoes
¼ Cup Sugar
1T Italian seasoning
1 box whole grain lasagna noodles
8 ounces frozen spinach, thawed and drained
1 large sweet potato, peeled, cooked and mashed
6 roma tomatoes, sliced thin
1/2 cup raw cashews, ground

Preheat oven to 400º. Sauté the onion and garlic on high heat for 3 minutes in a wok or nonstick pan in water keep adding a little water until translucent. Add the mushrooms and cook until the onions are limp and the mushrooms give up their liq¬uid. Remove them to a large bowl with a slotted spoon. Sauté the broccoli and carrots for 5 minutes and add to the mushroom bowl. Sauté the peppers and corn until just beginning to soften. Add them to the vegetable bowl.

Drain the tofu by wrapping in paper towels and pressing until most of the water is squeezed out of the tofu. Break it up directly in the towel and mix into the vegetable bowl. Add pepper, oregano, rosemary, and basil to the vegetable bowl and combine.
Pour tomato sauce, diced tomatoes, sugar and Italian seasoning in a pan and mix and warm through.
To Assemble:
Cover the bottom of a 9-by-13-inch casserole with a layer of sauce. Add a layer of noodles. Cover the noodles with sauce. This way the noodles cook in the oven, saving time and energy. Spread the vegetable mixture over the sauced noodles. Cover with a layer of noodles and another dress¬ing of sauce. Add the spinach to the second layer of sauced noodles. Cover the spinach with the mashed sweet potatoes. Add another layer of sauce, the final layer of noodles, and a last topping of sauce. Cover the lasagna with thinly sliced roma tomatoes.
Cover with foil and bake in the oven for 45 minutes. Remove the foil, sprinkle with the ground cashews, and return to the oven for 15 minutes.
Let sit for 15 minutes before serving.
Calories per serving - 262
Fat 6 grams
49 carbs
Fiber 8 gm
Sugar 9 grams
Protein 12 grams
Vitamin A 179%
Vitamin C 66%
Calcium 11%
Iron 25%

current weight: 134.0

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Posts: 365
11/18/09 4:44 P

I always make healthier versions of foods. One tip I have that works really well is not using oil to saute vegetables, especially if those veggies are just going into a sauce or other dish that will continue to cook a little. I saute in water or boullion. The onion, carrot, celery etc will saute just fine without the oil. If you cook off the water just add a little more until the ingredient is sauteed to your liking. So those recipes that you have that are healthy, you can make even healthier.

current weight: 134.0

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130

SparkPoints: (2,722)
Fitness Minutes: (1,740)
Posts: 282
11/18/09 3:48 P

Last year during thanksgiving I was still eatting Vegan, so I made califlower mashed "potatoes" with soy milk and vegetable oil butter, it was delicious and such fewer calories than real potatoes

current weight: 188.0

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150

SparkPoints: (12,053)
Fitness Minutes: (10,733)
Posts: 420
11/18/09 3:39 P

Lasagna sounds great

current weight: 151.0

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120

SparkPoints: (16,765)
Fitness Minutes: (4,645)
Posts: 4,856
11/18/09 12:14 P

I read your blogs Yvonne and have copied your recipes. I don't really know how to redo mine healthy as they are just simple ones like the turkey, bean casserole, etc. Yours look scrumptious, yummy! I'll be back here to see more???
We in Canada had our Thanksgiving last month but there is Christmas coming up soon!!

current weight: 167.0

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SparkPoints: (25,617)
Fitness Minutes: (16,230)
Posts: 8,313
11/18/09 7:03 A

Vegetarian Four Cheese Lasagna

INGREDIENTS (Nutrition)
2 cups peeled and diced pumpkin
1 eggplant, sliced into 1/2 inch rounds
5 tomatoes
1 pint ricotta cheese
9 ounces crumbled feta cheese
2/3 cup pesto
2 eggs, beaten
salt and pepper to taste
1 (15 ounce) can tomato sauce
fresh pasta sheets
1 1/3 cups shredded mozzarella cheese
1 cup grated Parmesan cheese

DIRECTIONS
Preheat oven to 350 degrees F (175 degrees C).
Place pumpkin on a baking sheet and roast in oven until browned and tender, about 30 minutes. Meanwhile, grill eggplant on a charcoal grill or fry in a skillet, turning once, until charred and tender, 10 to 15 minutes. Halve tomatoes and place on baking sheet in oven for last 15 minutes of pumpkin time; cook until tender and wrinkly.
In a medium bowl, stir together ricotta, feta, pesto, eggs, salt and pepper until well mixed. Fold roasted pumpkin into ricotta mixture.
Spoon half of the tomato sauce into a 9x13 baking dish. Lay two pasta sheets over the sauce. Arrange a single layer of eggplant slices over pasta and top with half the ricotta mixture. Cover with two more pasta sheets. Arrange the roasted tomatoes evenly over the sheets and spoon the remaining half the ricotta mixture over the tomatoes. Sprinkle with half the mozzarella. Top with remaining two sheets of pasta. Pour remaining tomato sauce over all and sprinkle with remaining mozzarella and Parmesan.
Bake in preheated oven 30 to 40 minutes, until golden and bubbly.

current weight: 304.0

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175

SparkPoints: (25,617)
Fitness Minutes: (16,230)
Posts: 8,313
11/18/09 6:59 A

I always try to cook healthier versions of my favorite foods throughout the entire year. It is especially important to do so at the Holiday dinners so you stay on track yet do not feel deprived.

What are some of your favorite holiday meals that you have remade into a healthier version?

Here is one of my favorite meals to serve:

Butternut Squash Risotto - serves 8

Ingredients
6-8 cups vegetable broth
2 Tbsp olive oil
2 medium onions, finely chopped
4 cups butternut squash, peeled, and finely diced
2 cups brown rice
salt for the rice
2 Tbsp of chopped fresh sage
1 cup dry white wine (such as Sauvignon Blanc)
1 cup freshly grated Parmesan cheese (can leave out, I do)

Directions:
Sauté the onion in olive oil till translucent.

Add broth, diced squash, and chopped sage to pot.

Takes about 1 hour for the brown rice to cook. You can stir occasionally, unlike most risottos where you constantly stir. Stir every 10 mins. Or so because you still want that creamy consistency.

Add the wine (or not) after the 1st 15 mins.

You will cook till all of the liquid is absorbed, until the rice is tender, but still firm to the bite.
During the last minutes of cooking, add ½ cup Parmesan, and additional chopped sage if you like. At this point the rice should have a creamy consistency. Serve with remaining grated Parmesan.

current weight: 304.0

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