Reduced Fat Lasagna with Homemade Pasta Sauce

I strive to make dishes that are reduced fat but hate sacrificing the taste. For that reason, lasagna is one dish that I usually will not make very often. I created this recipe to fix that problem. The extra lean ground beef can be pricey but when you find it on sale, buy extra and freeze it. If you make it my way, you will consume 505 calories and under 8 grams of fat. I have included the calories per serving for each item. Add a side salad and a small slice of bread for a well balanced meal. Enjoy!

Serves 4

1 pound 96/4 extra lean ground beef, cooked and crumbled (140 calories)
8 sheets of lasagna noodles, cooked per box directions (210 calories)

1 cup low moisture shredded mozzarella cheese (80 calories)

3 recipe homemade pasta sauce, recipe below (75 calories)

I use individual corning dishes to help with even portion control but an 8X8 works fine. Spread a very thin layer of sauce on the bottom of the pan to prevent sticking. Spread one layer of noodles on the bottom. You will need to cut them to make them fit. Spread on a quarter of the sauce, ground beef and then cheese. Top with another layer of noodles. Repeat with sauce, meat and cheese being the last layer. Bake in the oven on 350 degrees for 20 to 30 minutes, until cheese is melted and light brown.

Pasta sauce can be a great source of vegetables but usually contain unnecessary fat from oils and cheese. I came up with this recipe to eliminate the cheese (save that for your lasagna and mostaccioli) and the oil. It is also packed with unexpected vegetables to provide vitamins and a bit of fiber. This sauce is very easy to make, can be versatile in your own italian recipes and freezes well.

Homemade Fat Free Pasta Sauce

Makes 4 - 1/2 - 3/4 cup servings

1 14.5 ounce can diced stewed tomatoes
1/2 cup chopped onion
1/2 cup chopped green pepper
1/2 cup chopped celery
1/2 cup chopped carrot
3 tablespoons tomato paste
1/2 cup water
2 cloves garlic, minced
1 teaspoon sugar
salt & pepper to taste
1 bay leaf
*For additional spices and seasonings, see below

Heat all ingredients in a medium saucepan on high until boiling. Cover and reduce heat to low. Simmer for 30 minutes. Remove bay leaf. If you like a chunkier sauce, serve as is. For a smoother consistency, use an immersion blender or food processor to puree.

*Feel free to customize with your own flavors. You can add oregano, basil italian season, etc. Make it your own!

Chicken Lettuce Wraps

Here is a fabulous knockoff of the PF Chang's Soothing Chicken Lettuce Wraps. I don't like mushrooms but in this recipe you cannot taste that they are there. Especially if you dice them fine enough.

Serves 4 for appetizer and 2 for meal

Stir Fry
2 uncooked chicken breasts diced into 1/2 inch pieces
1 cup water chestnuts, diced
2/3 cup mushrooms, diced
1/4 cup chopped green onion
2 cloves garlic, minced

2 tablespoons olive oil

Sauce

2 tablespoons dark brown sugar (do not use light brown)

2 tablespoons soy sauce (do not use low sodium)

1 teaspoon rice vinegar (available in the asian food isle)

Serve with
1 1/2 cups crushed fried maifun rice sticks, per the package directions - I use Dynasty (orange package) which can be found in asian food isle.
6 iceberg lettuce cups - cut head in half and carefully remove layers to make cups, be careful not to tear them

Prepare sauce and set aside. Heat 2 tablespoons oil on medium high in wok or frying pan. Cook chicken until no pink remains. Add vegetables and sauce. Sir fry for 5 minutes. Put 1/4 cup fried rice sticks on lettuce cup. Spoon stir fry mixture on top. Enjoy!!!

This is what the noodles look like as you fry them. You do not need the whole package. This process is fun :)

Haluska

Haluska is a hungarian side dish that my grandma used to make. No we are not hungarian, it's just good. The original recipe is loaded with butter. I have revamped it into a much healthier version. Also to make it more of a meal, I have added cooked smoked sausage. I know this recipe is not for everyone but it is one of my husbands favorites so I just had to share.

Serves 4

1 small head green cabbage, shredded
1 large red onion diced - yellow onion works too but do not use white
4 servings egg or kluski noodles, uncooked - Mrs. Weiss are the best
4 servings smoked or kielbasa sausage, diced - I use Eckrich Smoked Turkey Sausage which is lower in fat
1/4 cup light margarine
salt and pepper to taste

Fill a large pot with hot salted water and cabbage. Bring to a boil, cooking for 20 minutes. Add pasta and cook per the instructions on the package. Once pasta is al dente, drain pasta and cabbage. Place in a very large frying pan. Add remaining ingredients and cook on medium high for 20 minutes, stirring frequently. You want a light golden color throughout but do not allow to char.

This is a very low calorie meal when light margarine and reduced fat sausage is used. It yeilds heaping portions. Enjoy!!!

For the LOVE of potato chips...

I love potato chips. I could sit down with a bag of Classic Lays and finish the whole thing myself. Since watching my weight, I cannot buy them. As an alternative, I found this recipe online. Of course I tweeked it because I never make someone else's recipes without making them my own. Enjoy!!!

Homemade Baked Potato Chips

Makes 4 Servings

1 pound russet (Idaho) potatoes, scrubbed

Cooking spray

Salt

Preheat Oven to 350. Thinly slice potatoes to an 1/8 inch. A mandoline slicer works well for this. Do not use a food processor or vegetable peeler. Lightly spray cookie sheet with cooking spray. Blot access oil with paper towel. I use a mesh pizza pan which works well. Spread potato slices on pan in one layer. Spray lightly with cooking spray, blotting access oil with paper towel. Place on middle 2 racks in oven. Bake for 15 minutes and switch racks. Bake for additional 15 minutes, turning pans every 5 minutes. Some slices will brown before others so remove them as they become golden brown. Place cooked chips in a bowl, lightly salt and toss. Remove to a paper towl. Repeat until all chips are cooked and salted. Let cool before serving.

Japanese Onion Soup

I had this at a restaurant years ago and was able to recreate it. It is a very simple soup to have along with your favorite asian recipes. Enjoy!

Serves 4

1 can chicken broth
1 can beef broth
1 large carrot
1 stalk celery
1 large onion
4 cloves of garlic
2 tablespoons soy sauce
1 teaspoon ginger powder
1 teaspoon onion powder

Coarsely chop vegetables and garlic. Keep in mind that everything will get strained before serving. Put all ingredients in a medium sauce pan and heat until boiling. Reduce heat to medium-low, cover and simmer for 45 minutes. Strain and serve. I put it in large coffee mugs so it can be sipped. Garnish with green onion, if desired.

The Most Delicious Rib Rub and Baby Back Ribs EVER!!!

My husband and I put this rub on our ribs and it has the most amazing flavor! You can also put it on chicken or steak. I do not add the cayenne pepper to mine because I do not like things too spicey. This is a recipe you can brag about! Enjoy!!!

Makes 1 cup

2 tablespoons garlic powder
2 tablespoons onion powder
2 tablespoons black pepper
1 tablespoon salt
2 tablespoons chili powder
2 tablespoons cumin powder
2 tablespoons light brown sugar
3 tablespoons paprika (not smoked)
2 teaspoons cayenne pepper, optional

Mix together and store in an air tight container.

For Baby Back Ribs:

Preheat oven to 295. Rinse 1 slab of baby back ribs and pat dry with a paper towel. Sprinkle 1/2 cup rub and massage into the meat. Wrap in foil and place on a cookie sheet. Bake for 3 hours. Remove from foil and brush with barbecue sauce. Heat grill to medium-high. Cook ribs for 8 minutes on both sides, until the sauce caramelizes. Be careful when flipping as the meat will want to fall off the bone. Let rest for 5 minutes before serving.

Cabbage Soup

Okay now don't knock it before you try it! I kow the cabbage can turn some people off, but after simmer all afternoon with different vegetables, it turns into a soft flavorful ingredient. Not to be confused with the "cabbage soup diet", this soup does contain meat. But it is loaded with fiber and one heaping serving only contains 520 calories (made exactly how I do it). Enjoy with your favorite grilled cheese sandwich or alone. It is also excellent reheated the next day. Enjoy!

Serves 4

1/2 head of cabbage, shredded
8 cups beed liquid - 8 cups water with 8 beef bouillon or 8 cups low sodium beef broth
2 large carrots - chopped
4 stalks celery - chopped
1 medium onion - chopped
2 cups fresh or frozen green beans
1 green pepper, chopped
1/2 cup tomato paste
8 oz polish, smoked or kielbasa sausage (I use EckrichTurkey Smoked Sausage - 1/2 the fat)
1/2 teaspoon black pepper

Mix all ingredients into a large crock pot. The liquid will not completely cover vegetables but as they cook down it will. Turn on high and cook for 6 hours, stirring occasionally.

Steak and Pepper Hoagies

I was craving something flavorful and somewhat fattening. This recipe is not fattening but definately flavorful. I also came up with a clone for Arby's Horsey Sauce to have on the sandwich. Not exact but still delicious!I made my "Potato Salad" Oven Fries on the side (from a previous post). Enjoy!

Serves 4

1 lb top sirloin, very thinly sliced

1 red pepper, thinly sliced

1 medium onion, thinly sliced

1/4 teaspoon salt

dash of black pepper

2 tablespoon extra virgin olive oil

3 tablspoons soy sauce

2 tablespoons worcestershire sauce

4 toasted hoagie rolls

horseradish sauce - recipe below (optional)

Heat oil in a large frying pan on high. Add meat red peppers, onion, salt and black pepper. Once the vegetables become tender, drain off liquid in pan. Place back on burner and add soy sauce and worcestershire sauce. Stir frequently until lightly brown. Do not burn. Spoon onto hoagies. See recipe below for optional horseradish sauce.

Horseradish Sauce (Arby's Horsey Sauce clone)

1/2 cup light mayonnaise

1 tablespoon + 1 teaspoon prepared horseradish

2 teaspoons sugar

1/4 teaspoon salt

1/2 tablespoon white vinegar

Mix ingredients together and refrigerate until you are ready to use it. Spread a light layer on hoagie and top with steak and onion mixture.

Sirloin and Vegetable Kabobs over Seasoned Rice

This is actually a clone that I came up with that mirrors my favorite meal at Texas Roadhouse, with a lot less fat. Below is a chicken version with slightly different ingredients.

Sirloin Kabobs
1 lb top sirloin steaks, trimmed and cut into 1 inch pieces
2 tablespoons soy sauce
1 1/2 tablespoons worcestershire sauce
2 cloves garlic, minced
1 tablespoon olive oil
2 tablespoons fresh parsley, finely chopped
1/2 teaspoon black pepper
juice from half lemon

Place ingredients in a bowl and mix together. Regrigerate for atleast 3 hours. If using wooden skewers, soak for 30 minutes so they do not burn. Slide meat on skewers, discarding remaining marinade. I cook my meat seperate from my vegetables because the meat gets done faster.

Vegetable Skewers
1/2 green pepper, cut into 1 inch pieces
1/2 red pepper, cut into 1 inch pieces
1 medium onion, cut into 1 inch pieces
10 cherry tomatoes
10 small fresh mushrooms
2 tablespoons olive oil or olive oil cooking spray
pinch salt

combine vegetables with olive oil and salt and slide onto skewers. Place on medium-high grill. Once the vegetables are ready to flip, add the steak. Cook for 6 minutes on each side, continuing to flip the vegetables to avoid scorching. Remove from grill cover with foil and let rest 5 minutes.

Seasoned Rice
Serves 4

1/2 cup chopped onion
2 cloves garlic, minced
1 tablespoon margarine
2 tablespoons tomato paste
1 cup long grained
2 cups water
2 beef bouillon
1/4 teaspoon black pepper
1 tablespoon fresh parsley, finely chopped

In a medium sauce pan, melt margarine on medium heat. Add onion and garlic, stirring occasionally until translucent. Do not allow to brown. Stir in tomato paste and cook for 1 minute. Add rice, water, bouillon, black pepper and parsley. Turn on high and bring to a boil. Then reduce heat to low and simmer covered for 20 minutes. Fluff with a fork and serve with kabobs.

Homemade Potato Soup

This is actually my husbands aunts recipe but I tweeked it a bit to make it my own.

6 large russet potatoes, peeled and cut into 1 inch pieces

3 stalks of celery, chopped
1 large carrot, chopped
1 medium onion, diced
5 srips bacon, cooked and crumbled
1 can chicken broth
2 chicken bouillon cubes
1 cup light sour cream
1/4 cup flour
1 cup milk
1 teaspoon garlic powder
salt and pepper to taste

Place the potatoes in large pot. Add just enough water to cover. Salt water and bring to a boil. Reduce to medium and stir occasionally until fork tender. While potatoes are cooking, place remaining diced vegetables in 1 cup water, with 1 chicken bouillon. Bring to a boil and reduce heat to medium. Cook until vegetables are tender. Once the potatoes are tender and liquid is reduced, add the broth and 1 chicken bouillon. Stir to slightly mash the potatoes but still leave lumpy. Now add the cooked vegetable mixture, including its liquid. In a bowl, stir together milk, flour and sour cream. Add to soup stirring constantly until blended. Add garlic powder, bacon, salt and pepper. If you want a thinner soup, at this point add an additional can of chicken broth. Heat all the way through and serve. If desired, you can top with cheese, sour cream, green onion, crackers, bacon, etc. Enjoy!