Healthy Lasagna slightly adapted from Cooking for Fun

1 lb ground turkey breast
1/4 tsp crushed red pepper flakes
1/2 tsp dried basil
1/2 tsp dried oregano
salt and pepper, to taste
1 small onion, diced
3 cloves garlic, minced
2 large summer squash
2 zucchini
2 cups tomato sauce
2 cups 2% mozzarella, shredded

Directions:

Preheat oven to 375 F.

In a skillet cook the turkey, red pepper flakes, basil, oregano, salt and pepper to taste, onion & garlic until the turkey is cooked through & the onions are translucent.

Using a mandoline, slice the squash and zucchini lengthwise into thin ribbons.

Spoon just enough tomato sauce onto the bottom of a 9 x 13-inch baking dish. Lay 1/3 of the zucchini and squash slices. Spoon 1/2 of the turkey mixture on top of the squash. Then top with 1/3 of the remaining tomato sauce & sprinkle with 2/3 cup of mozzarella. Add another layer of zucchini/squash slices, then the rest of the meat, 1/2 the remaining sauce & 2/3 cup of mozzarella. Use the last of the squash slices to make one more layer. Top with the remaining tomato sauce & mozzarella.

Bake for 35-40 minutes until the cheese is melted & brown & the sauce is bubbly. Allow to sit for about 10 minutes before slicing & serving. Yield: 6 large slices.

Nutrition Information (per slice): 237 calories; 7.2 g. fat; 67 mg. cholesterol; 801 mg. sodium; 12.5 g. carbohydrate; 3.5 g. fiber; 33 g. protein

Result: A 4-and-a-half star delight! This recipe far surpassed my expectations, and was most certainly Mr. P-approved. It reheats well and can certainly be made ahead of time. This dish is perfect for those looking for a low-carb “pasta” meal that is satisfying and filling. Note: when buying ground turkey, be sure to buy ground turkey breast (ground turkey includes things like turkey skin – bleck!). I hope you loves this meal as much as us…enjoy!

Meyer Lemon Blueberry Tart from Foodologie

1 package (9 sheets) graham crackers
12 Tbsp butter, divided
3 eggs
3/4 cup sugar
1/3 cup lemon juice (about 2-3 lemons)
zest of 2 lemons
1 cup blueberries, rinsed and dried

Directions:

Crush the graham crackers to a fine crumb. Melt 6 tablespoons of the butter in a microwave-safe bowl; add graham cracker crumbs. Toss to combine and press into a 10-inch tart pan pinching the crumb about 1/2 inch up the sides of the tart pan. Refrigerate.

To make the filling, place a stainless steel or glass bowl over a pot of boiling water. In the bowl, combine the eggs, sugar, and lemon juice. Whisk over the double boiler until thick, about 10 minutes. Carefully remove from heat and stir in the remaining 4 tablespoons butter and lemon zest. Set aside and allow to cool completely.

Spoon lemon filling into prepared graham cracker crust. Arrange blueberries over the filling. Refrigerate for 2-3 hours to set. Serve chilled. Yield: 8 slices.

Nutrition Information (per 1/8th tart): 324 calories; 19.4 g. fat; 81 mg. cholesterol; 131 mg. sodium; 35.9 g. carbohydrate; 1.1 g. fiber; 3.5 g. protein

Result: Sweet and tart with a fun crunch and burst of berry flavor in every bite. This tart requires NO baking and is a perfect make-ahead dessert to bring some of summer’s best flavors into the dead of winter. If you can’t find Meyer lemons, no worries…any lemon variety will do! Be sure to share…this is a dangerously addicting indulgence to have around!

Baked Mozzarella Sticks adapted from Recipe Diaries

6 part-skim mozzarella cheese sticks
12 eggroll wrappers
canola or olive oil cooking spray
1/2 cup marinara sauce of choice

Directions:

Preheat oven to 400 F.

Cut cheese sticks in half length-wise so they are about 2 1/2 inches long.

Lay the eggroll wrapper at a diagonal and put one piece of the cheese at the very corner and begin to roll into a log. At the mid-point of the wrapper, fold in each of the sides and continue rolling. Seal off the eggroll wrapper with a smear of water along the edges and rub to moisten and seal.

Arrange the mozzarella sticks on a parchment-lined baking sheet and spray lightly with non-stick spray. Bake for 12-15 minutes or until lightly browned. Yield: 12 servings (1 mozzarella stick each).

Nutrition Information (per serving): 90 calories; 1.3 g. fat; 8 mg. cholesterol; 251 mg. sodium; 12.3 g. carbohydrate; 0.3 g. fiber; 6.4 g. protein

Result: Crispy and cheesy…perfect when dunked in your favorite marinara sauce! These can be made ahead of time and popped in to bake whenever needed. There’s no prep work…just rolling them up and sealing them off. These are sure to be a hit at any get-together and a hit with the kids, too! Enjoy!

Coconut Shrimp Curry adapted from American Masala by Suvir Saran by Mel’s Kitchen Cafe

Shrimp marinade:
1/4 tsp kosher salt
1/4 tsp ground black pepper
1/8 tsp cayenne pepper
2 Tbsp freshly squeezed lemon juice (about 1/2 lemon)
1 lb large shrimp, peeled and deveined

Curry:
1 Tbsp extra-virgin olive oil
1 yellow onion, finely chopped
1 tsp ground pepper
1 Tbsp (about a 1-inch piece) fresh ginger, minced
1/2 tsp kosher salt
2 garlic cloves, peeled and finely minced
2 tsp ground coriander
1/2 tsp turmeric
1 tsp curry powder
1 (14.5-ounce) can no salt-added diced tomatoes, undrained
1 can light coconut milk
1/2 cup fresh cilantro, chopped
2 cups dry brown basmati rice

Directions:

Bring 4 cups of water to a boil in a sauce pan. Season with a pinch of salt, if desired. Add rice, bring to a boil and stir. Reduce heat to low and cover. Allow to simmer until liquid is absorbed, about 30 minutes.

For the simple shrimp marinade, toss the shrimp with the salt, pepper, cayenne and lemon juice in a resealable large bag or in a bowl. Refrigerate for 15 minutes.

Meanwhile, in a medium-sized pot, heat the oil over medium heat until hot. Add the onion and cook for 2-3 minutes. Stir in the pepper, ginger, salt, garlic, coriander, turmeric and curry powder. Continue cooking over medium heat, stirring often, until the mixture is very fragrant and the onion is soft and translucent, about 5 minutes.

Add the undrained tomatoes to the pot and cook, stirring and scraping up the browned bits from the bottom, for about 1 minute. Increase the heat to medium-high and simmer for 5-6 minutes, stirring often.

Add the coconut milk, stirring to combine. Bring the mixture to a boil and add the shrimp and any accumulated juices from the marinade. Bring the mixture to a simmer and cook until the shrimp are curled, lightly pink and cooked through, about 2-4 minutes. Stir in the cilantro. Serve over hot, cooked rice. Yield: 6 servings (about 3/4 cup rice and 1 cup curry).

Nutrition Information (per serving): 366 calories; 7.5 g. fat; 100 mg. cholesterol; 457 mg. sodium; 53.2 g. carbohydrate; 2.5 g. fiber; 20.5 g. protein

Result: Not sweet, not spicy…but a curry that is deep with flavors. If you’re new to Indian or curry, this would be a great starter dish. Indian spices are available in any grocer and a little bit goes a long way. You’ll be amazed at the rich flavors you can create. We will be making this again. Enjoy!

Southwestern Pizza with Black Beans and Corn adapted from theKitchn

1 roll Pillsbury original pizza dough
1 can black beans, drained and rinsed
1 chile en adobo, minced + 2 tsp adobo sauce
1/2 tsp chili powder
1/2 tsp cumin
1/4 tsp salt
1 small tomato, diced
1/2 small red onion, diced
1/2 cup frozen corn kernels (no need to thaw)
1/2 cup 2% monterey jack cheese, shredded
1/2 cup 2% cheddar cheese, shredded
2 green onions, diced
1/4 cup cilantro, roughly chopped
1/2 avocado
2 Tbsp nonfat plain Greek yogurt
1 Tbsp lime juice

Directions:

Preheat your oven to 425 F. Line a baking sheet with parchment paper and unroll pizza dough, stretching and pressing to create a rectangle reaching the sides of the baking sheet.

Bake the dough for 5-6 minutes. Remove from oven and set aside.

Meanwhile, place the black beans in a microwave-safe bowl and microwave them on HIGH for 45 seconds. Add the chile en adobo, sauce, chili powder, cumin, and salt to the bowl and use the back of a fork to smash the beans into a thick paste.

Spread the black beans on the pizza dough, followed by the tomatoes, onions, and frozen corn. Bake the pizza for 8 minutes or until edges of the pizza are just starting to turn golden. Remove the pizza, sprinkle the top with cheese, and bake for another 3-4 minutes until the cheese is melted.

While pizza baked, mash the avocado with the Greek yogurt, lime juice, and a pinch of salt in a bowl. When pizza is done baking, smear the avocado cream across the pizza and sprinkle with green onions and cilantro. Serve immediately. Yield: 4 servings (2 slices each).

Nutrition Information (per serving): 493 calories; 13.3 g. fat; 18 mg. cholesterol; 1196 mg. sodium; 73.3 g. carbohydrate; 10.8 g. fiber; 23 g. protein

Result: Packed with flavor, great textures, a variety of colors, and packed with fiber. If you want to switch up pizza night at your house, may I highly recommend Southwestern-style pizza? This is husband-approved (despite his reservations). While I typically make my own pizza dough, I wanted something quick and the nutrition stats on the Pillsbury original crust were respectable (although not whole wheat). This is a 20 minute meal and sure to please. Enjoy!

Money Matters: The most expensive ingredient was the pizza dough – $2.99. The beans were on sale for $.71/can. Frozen bags of corn (12 oz) go on sale for $1.00 frequently – I used 1/4th of a bag ($0.25). The tomato was $0.69 and bags of 2% shredded cheese (2 cups each) cost $2.29 each – I used 1/4th of 2 separate bags ($1.15). Bunches of cilantro are $.79 each (I used about $0.13 worth and use the rest in other recipes throughout the week). Green onions cost $.53/bunch (I used 2 stalks – $0.11). I used 1/4th of a lime ($0.05) and half of an avocado ($0.50). Chiles in adobo are about $2.29/can and contain about 12 peppers – I keep them in baggies in the freezer to pull out as I need them which is a huge cost savings as most recipes don’t call for more than 2 or 3. The total cost of the recipe was ~$7.20 making the cost per serving $1.80!

Chocolate Glazed Baked Chocolate Donuts adapted from Milk & Honey and Stephanie Cooks

Donuts:
1 cup whole wheat pastry flour
1/4 cup unsweetened cocoa powder
1/4 cup sugar
1 Tbsp baking powder
1/4 tsp salt
1 egg
1/2 cup almond milk
1 tsp vanilla
1 Tbsp canola oil
3 Tbsp unsweetened applesauce

Chocolate Glaze:
1/2 cup semisweet chocolate chips
1 tsp canola oil
1 Tbsp corn syrup
1/4 tsp vanilla extract

Directions:

Preheat the oven to 450 degrees and coat a donut pan liberally with cooking spray.

Stir together flour, cocoa powder, sugar, baking powder, and salt in a large bowl. Add the egg, milk, vanilla, oil, and applesauce; stir together for 1 minute.

Fill each cavity in the pan 1/2 of the way full with batter. Bake for 7 to 8 minutes or until the donuts spring back when lightly touched. Cool completely.

Meanwhile, melt the chocolate in a microwave safe bowl. Add the corn syrup and oil and microwave in 20 second increments, stirring in between. Stir in the vanilla. Dunk each donut into the glaze and allow to set. Yield: 14 donuts.

Nutrition Information (per donut): 93 calories; 3.4 g. fat; 15 mg. cholesterol; 157 mg. sodium; 15.2 g. carbohydrate; 1.9 g. fiber; 1.1 g. protein

Result: Oh my yum! I slimmed down this recipes bunches and it was still delicious! The glaze makes it. These come together quickly and are good for several days afterwards. Is there anything better than a chocolate glazed chocolate donut…for under 100 calories a piece? Nah.

Chicken with Creamy Chive Sauce from Eating Well, as seen on Gourmet: Day to Day

4 boneless, skinless chicken breasts, (~1 lb), trimmed of fat
1/2 tsp kosher salt, divided
1/4 cup + 1 Tbsp all-purpose flour, divided
3 tsp extra-virgin olive oil, divided
2 large shallots, finely chopped
1/2 cup dry white wine
1 14-oz can reduced-sodium chicken broth
1/3 cup 2% plain Greek yogurt
1 Tbsp whole grain dijon mustard
1/2 cup chopped chives, (about 1 bunch)

Directions:

Place chicken between sheets of plastic wrap and pound with a meat mallet or heavy skillet until flattened to an even thickness, about 1/2 inch. Season both sides of the chicken with 1/2 teaspoon salt. Place 1/4 cup flour in a shallow glass baking dish and dredge the chicken in it. Discard the excess flour.

Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add the chicken and cook until golden brown, 1 to 2 minutes per side. Transfer to a plate, cover and keep warm.

Heat the remaining 1 teaspoon oil in the pan over medium-high heat. Add shallots and cook, stirring constantly and scraping up any browned bits, until golden brown, 1 to 2 minutes. Sprinkle with the remaining 1 tablespoon flour; stir to coat. Add wine, broth and the remaining 1/2 teaspoon salt; bring to a boil, stirring often.

Return the chicken and any accumulated juices to the pan, reduce heat to a simmer, and cook until heated through and no longer pink in the center, about 6 minutes. Stir in sour cream and mustard until smooth; turn the chicken to coat with the sauce. Stir in chives and serve immediately. Yield: 4 servings (1 chicken cutlet with about 1/4 cup sauce).

Nutrition Information (per serving): 233 calories; 5.5 g. fat; 56 mg. cholesterol; 422 mg. sodium; 11.3 g. carbohydrate; 0.3 g. fiber; 30 g. protein

Result: Simple, clean flavors. Be patient with the sauce…it will thicken! For a sauce so creamy, it’s hard to believe this dish comes in under 250 calories per serving. This is a quick meal for a weeknight and reheats well for leftovers. For those looking for a low-carb meal, this is a great choice! Enjoy!

Potato and Celery Root Mash slightly adapted from Bon Appetit

2 1/2 lbs (about 5 large) russet potatoes, peeled, cut into 2-inch cubes
1 1-lb celery root (celeriac), peeled, cut into 3/4-inch cubes
1 6-inch piece fresh horseradish, grated (optional)
1 1/2 cups 2% plain Greek yogurt
3 Tbsp whole grain dijon mustard
2 Tbsp unsalted butter
Kosher salt and pepper, to taste

Directions:

Place potatoes, celery root, and horseradish in a large pot. Add water to cover by 1 inch. Bring to a boil, reduce heat to medium-high, and simmer until vegetables are tender, 25-30 minutes.

Drain, reserving 1 cup cooking liquid. Return vegetables to pot; add sour cream, Dijon mustard, and butter. Using a potato masher, coarsely mash vegetables. Add reserved cooking liquid by tablespoonfuls if mash is too stiff. Season to taste with salt. Yield: 8 servings (1 cup each).

Nutrition Information (per cup): 171 calories; 4.3 g. fat; 2 mg. cholesterol; 170 mg. sodium; 27 mg. carbohydrate; 3.4 g. fiber; 7.8 g. protein

Result: This was delicious, however, next time I won’t be adding the horseradish. Firstly, the horseradish was spendy (about $3.99) and I made the mistake of not grating it finely enough and certain bites were…strong. I happen to really like horseradish, but I don’t think it added enough to be worth the hunt and cost. A mash like this makes for a perfect “bed” for your favorite protein – you can add just about anything atop a bed of this and it would only heighten the meal. A fun spin on the everyday mashed potato! Enjoy!

Meyer Lemon Ricotta Pancakes adapted from Desserts For Breakfast and Eats Well With Others

4 egg whites
4 egg yolks
12 oz (1 1/3 cup) low-fat ricotta
1 1/2 Tbsp sugar
1 1/2 Tbsp (Meyer) lemon zest, freshly grated
6 oz (1 1/4 cup) whole wheat pastry flour

Directions:

In a mixer, on medium high speed, whip the egg whites until stiff peaks form. Remove egg whites to a separate bowl.

In the now empty stand mixer bowl, whisk together the egg yolks, ricotta, sugar, and lemon zest. Mix in the flour and whisk to combine.

Whisk in about 1/4th of the egg whites into the yolk/ricotta mixture. Fold in the remaining egg whites. Batter will be thick; continue to find in egg whites until batter is consistent throughout.

Heat a skillet over medium heat, spray with cooking spray, and cook pancakes (Note: you will need to use the back of a spoon to spread batter — it will be too thick to spread itself). Or, cook pancakes on an electric griddle. Serve topped with lemon curd and blueberries, or toppings of choice. Yield: 12 pancakes, about 4-inches each (4 servings, 3 pancakes each).

Nutrition Information (per 3 pancakes): 307 calories; 8.5 g. fat; 235 mg. cholesterol; 138 mg. sodium; 37 g. carbohydrate; 3.8 g. fiber; 12.8 g. protein

Result: I can almost guarantee you haven’t had a pancake with more balance of carbohydrate, protein, and fat…or with this dense and moist consistency with tons of fruity, sweet lemon flavor. Eggs, low-fat ricotta, and whole wheat pastry flour…all wholesome, healthy ingredients. You’ll never revert back to your pancakes with protein powder again! Enjoy!

Smoked Salmon Kale Carbonara adapted from Cara’s Cravings, Gilt Taste, and ever so slightly The Way the Cookie Crumbles

13.25 oz box whole wheat linguine
salt and freshly ground black pepper, to taste
1 Tbsp olive oil
1/2 red onion, minced
2 cloves garlic, minced
1/4 tsp crushed red pepper
1 large bunch of kale, thick stems removed, leaves cut into 1-2 inch pieces
2 eggs
2 oz (1 cup) Parmesan cheese, grated
8 oz smoked salmon, torn into small pieces
juice of 1/2 lemon juice

Directions:

Bring 4 quarts of water to a boil; add a pinch of salt and the pasta. Cook, according to the package instructions, until just tender. Drain the pasta, reserving 1 cup of the cooking water.

Meanwhile, heat the oil in a large skillet over medium heat. Add the onion and a pinch of salt; cook, stirring occasionally, until it just starts to brown around the edges, about 5 minutes. Add the garlic and red pepper; cook, stirring constantly, until fragrant, about 30 seconds. Add the kale; cover the pan and cook until tender, 3-5 minutes, stirring about once a minute.

Beat together the eggs, cheese, 1/4 teaspoon salt, and a pinch of black pepper.

Transfer the cooked pasta to the kale mixture and stir in salmon. Over low heat, toss pasta and salmon with some of the pasta water (I used about 1/3 cup). Once warmed through, add the egg mixture and stir vigorously to combine. Squeeze lemon juice over the pasta; toss. Serve immediately. Yield: 6 servings (about 1 1/3 cup each).

Nutrition Information (per serving): 387 calories; 11.3 g. fat; 100 mg. cholesterol; 772 mg. sodium; 53.8 g. carbohydrate; 9 g. fiber; 23 g. protein

Result: Bridget wasn’t kidding when she called this the best carbonara. The best ever may be a stretch, but only because Mr. Prevention and I lived in Italy and well…that carbonara is hard to bear. HOWEVER, this carbonara has to be the best healthy rendition — under 400 calories and 9 grams of fiber! This was a doable weeknight meal that is packed with flavor. Mr. Prevention gives it two thumbs up and might shed a tear when the leftovers are gone. Enjoy!

Mega Carrot Cake Breakfast Cookies adapted from Oh She Glows and 101 Cookbooks

1/2 cup pecans, chopped
3/4 cup ground flax
1 cup whole wheat pastry flour
1/2 cup old-fashioned rolled oats
3/4 tsp baking powder
1/4 tsp kosher salt
2 tsp ground cinnamon
1/3 cup raisins
1 cup carrots (about 3), finely grated
3 Tbsp coconut oil
1/2 cup pure maple syrup (honey or agave will work, too)
1/4 cup unsweetened applesauce
1 tsp pure vanilla extract

Directions:

Preheat the oven to 325 F and toast the pecans for 7-8 minutes. Meanwhile, prepare the batter. In a large bowl, mix together the flax, flour, oats, baking powder, salt, cinnamon, and raisins.

Grate the carrots using the finest grate. In a smaller bowl, melt the coconut oil in the microwave for about 45-60 seconds. Now add in the maple syrup, carrots, applesauce, and vanilla. Stir well.

Remove pecans from the oven and add to the dry ingredients. Increase oven temp to 350 F.

Add the wet ingredients to the dry and mix well. The dough will be thick.

With a spoon, scoop 12 cookies onto a lined baking sheet (they don’t spread much so you can put them an inch apart). Bake for 14-15 minutes and allow to cool on baking sheet. Yield: 12 big breakfast cookies.

Nutrition Information (per cookie): 195 calories; 9.6 g. fat; 0 mg. cholesterol; 89 mg. sodium; 25.8 g. carbohydrate; 4.3 g. fiber; 2.5 g. protein

Result: These are delicious! They are best the day they’re made, but will keep up to 5 days in an air-tight container in the refrigerator. They have great flavor from the maple syrup, flax, raisins, and coconut oil. These are vegan and kid-friendly, too! Quick to make and perfect for breakfasts and snacks on busy days. Enjoy!