Healthy Spiralized-Veggie Recipes: Fruit & Cuke Salad, Lasagna Z'paghetti Bake
1/4th of recipe (about 1 cup): 175 calories, 4.5g total fat (1g sat. fat), 458mg sodium, 32.5g carbs, 2.5g fiber, 26g sugars, 3g protein
Stop what you're doing, because this recipe deserves your full attention. Spiralized apple and cucumber are amazing together... especially in this salad!
12 oz. (about 2 medium) Fuji or Gala apples
10 oz. (about 1 large) seedless cucumber
6 oz. (about 1 medium) Granny Smith apple
1/4 cup sweetened dried cranberries, chopped
1/4 cup reduced-fat crumbled feta cheese
1/2 oz. (about 2 tbsp.) chopped walnuts
3 tbsp. seasoned rice vinegar
1 tbsp. Dijon mustard
2 tsp. honey
1 tsp. olive oil
Peel Fuji/Gala apples, cucumber, and Granny Smith apple. Using a tabletop spiral vegetable slicer, cut apples and cucumber into spaghetti-like noodles. (If you don't have a tabletop spiral veggie slicer, cut them into matchstick-sized strips.) Roughly chop for shorter noodles. Finely chop any remaining apple. Place in a large bowl.
Add remaining salad ingredients, and toss to mix.
In a small bowl, combine all dressing ingredients. Whisk until uniform. Add dressing to salad, and toss to coat.
MAKES 4 SERVINGS
1/4th of recipe: 260 calories, 9.5g total fat (5.5g sat. fat), 642mg sodium, 17g carbs, 4g fiber, 11g sugars, 27.5g protein
Buh-bye, ginormous lasagna noodles! We've taken all the lasagna flavors you love and mixed them with spiralized zucchini. (Spoiler alert: The results are awesome.)
Cook: 35 minutes
Cool: 10 minutes
1 1/2 lbs. (about 3 medium) zucchini
8 oz. raw extra-lean ground beef (4% fat or less)
1 1/2 tsp. Italian seasoning
1 1/4 tsp. garlic powder
1 1/4 tsp. onion powder
1/4 tsp. each salt and black pepper
1 1/2 cups canned crushed tomatoes
1 cup light/low-fat ricotta cheese
2 tbsp. egg whites (about 1 large egg's worth) or fat-free liquid egg substitute
1/2 tsp. chopped garlic
1/8 tsp. ground nutmeg
1/2 cup shredded part-skim mozzarella cheese
2 tbsp. grated Parmesan cheese
Preheat oven to 350 degrees. Spray an 8" X 8" baking pan with nonstick spray.
Using a spiral vegetable slicer, cut zucchini into spaghetti-like noodles. (If you don't have a spiral veggie slicer, peel zucchini into thin strips, rotating the zucchini after each strip.) Roughly chop for shorter noodles.
Bring an extra-large skillet sprayed with nonstick spray to medium-high heat. Cook and stir zucchini until hot and slightly softened, about 3 minutes.
Transfer zucchini to a strainer, and thoroughly drain excess liquid.
Remove skillet from heat, re-spray, and return to medium-high heat. Add beef, and sprinkle with 1/2 tsp. Italian seasoning, 1/2 tsp. garlic powder, 1/2 tsp. onion powder, and 1/8 tsp. each salt and pepper. Cook and crumble for about 5 minutes, until fully cooked.
Transfer beef to a large bowl. Add drained zucchini, tomatoes, and remaining 1 tsp. Italian seasoning, 3/4 tsp. garlic powder, 3/4 tsp. onion powder, and 1/8 tsp. each salt and pepper. Mix well.
Transfer mixture to the baking pan, and smooth out the top.
In a medium bowl, combine ricotta cheese, egg whites/substitute, chopped garlic, and nutmeg. Mix until smooth and uniform.
Spread ricotta mixture over the contents of the pan.
Top with mozzarella and Parm. Bake until hot and bubbly, 20 - 25 minutes.
Let cool for 10 minutes before slicing.
MAKES 4 SERVINGS
Chew on this:
It's National Peach Cobbler Day, April 13th. How good does a Peach Cobbler Smoothie sound? Exactly!
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