Bison Lasagna

Ingredients

1/2 lb ground bison
1 onion,chopped
8 garlic cloves, peeled and minced large tomatoes, peeled, seeded and chopped
1/4 cup reduced sodium beef broth or beef stock
2 tablespoons chopped fresh oregano
2 tablespoons chopped fresh rosemary
1/4 teaspoon ground black pepper
2 cups nonfat ricotta cheese
1 cup chopped fresh basil
1/2 cup chopped sun-dried tomatoes, packed without oil
2 tablespoons grated Parmesan cheese
24 cups water
9 dried lasagna noodles
1-1/2 cups grated mozzarella cheese

Method

  1. Preheat an oven to 350°F (180°C). Coat a 13-by-9-inch baking dish with nonstick cooking spray.
  2. Coat a large nonstick frying pan with nonstick cooking spray and set over medium heat. Add the bison, the onion and half of the garlic and saute until the meat is browned and no longer pink, about 5 minutes.
  3. Stir in the chopped tomatoes, broth or stock, oregano, rosemary and pepper. Bring to a boil, reduce the heat to low and simmer, uncovered, until the sauce has thickened, about 10 minutes. Remove from the heat.
  4. In a food processor with the metal blade or in a blender, combine the ricotta cheese, basil, sun-dried tomatoes, Parmesan cheese and remaining garlic. Process until smooth.
  5. In large pot over high heat, bring the water to a boil. Add the noodles and cook according to the package directions or until al dente, about 10 minutes. Drain.
  6. In the prepared pan, layer 3 noodles, half of the ricotta mixture, one-third of the meat sauce and one-third of the mozzarella.
  7. Repeat the layers, using 3 noodles, the remaining ricotta mixture, half of the remaining meat sauce and half of the remaining mozzarella.
  8. Top with the remaining noodles, the remaining meat sauce and the remaining mozzarella.
  9. Bake, uncovered, until bubbly and golden on top, 35-45 minutes. Cool for 10 minutes before slicing.
  10. To serve, divide among 6 individual plates.

Makes 6 servings.

Source: Cooking for Healthy Living

Advertisements

Malaysian Fish Stew

Ingredients

1 tsp olive oil
1 aubergine, cut into large chunks
2 tbsp tamarind paste
600 ml fish stock
1 tsp palm sugar
1 tomato, cut into wedges
a few springs of mint
sea salt and freshly ground black pepper
600 g red snapper, cut into 2.5 cm steaks
8 okra
a few mint or coriander leaves
240 g cooked brown rice

Spice Paste

1 onion, chopped
6 garlic cloves
a thumb-sized piece of ginger, peeled and sliced
10 dried chilies, seeds removed and soaked in boiling water to soften
1 red chili, chopped
1 lemongrass stalk, outer leaves removed and finely sliced
1 tbsp toasted shrimp paste
1 tbsp tomato puree
a pinch of sea salt

Method

  1. To make the spice paste, put all of the ingredients into a food processor or blender and blitz until smooth.
  2. Heat the oil in a medium-sized, heavy-bottomed pan. Add the aubergine and fry until golden. Set aside.
  3. Add the spice paste to the same pan and gently fry for 3-5 minutes, or until all the liquid has evaporated.
  4. Put the tamarind paste, stock, sugar, tomato and mint in the pan, season with salt and pepper and bring to the boil. Lower the heat to a simmer and cook for 15 minutes, or until the sauce is rich and emulsified. Remove and discard the mint.
  5. Add the fish pieces, okra and aubergine. Return to the boil and cook for 5 minutes, or until the fish is just cooked through.
  6. Divide among bowls and scatter over a few mint or coriander leaves. Serve accompanied by 60 g of cooked brown rice per person.

Makes 4 servings.

Source: Skinny Weeks and Weekend Feasts

Turkey Sliders with Avocado, Mushrooms, and Swiss Cheese

Ingredients

8 whole-grain slider buns (lowest sodium available)
1-1/4 lbs ground, skinless turkey breast
1/4 tsp salt
1 cup sliced brown (crimini) mushrooms
8 slices low-fat Swiss cheese
4 small avocados (mashed with a fork)
1 medium tomato, cut into 8 slices (about 1/4-inch thick)

Method

  1. Preheat the oven to 450°F.
  2. Spread the avocado over the Swiss cheese. Top with the tomato slices. Put the tops of the buns on the sliders.
  3. Using four short skewers, pierce two sliders with each skewer. Serve immediately.
  4. Arrange the buns with the cut side up in a single layer on a baking sheet. Set aside.
  5. Using your hands or a spoon, shape the turkey into 8 patties, each about 3 inches in diameter. (The uncooked patties will be larger than the bun and will shrink as they cook.) Sprinkle the salt over each patty.
  6. Heat a large nonstick skillet or griddle pan over medium-high heat.
  7. Cook the patties for 2 to 3 minutes. Turn over the patties. Cook for 2 to 3 minutes, or until the patties are no longer pink in the center and register 165°F on an instant-read thermometer.
  8. Transfer the patties to the bottoms of the buns.
  9. In the same skillet, cook the mushrooms over medium heat for about 3 minutes, or until soft, stirring frequently.
  10. Spoon the mushrooms onto each patty. Top with the Swiss cheese.
  11. Place the baking sheet on the middle rack of the oven. Bake the sliders for 1 to 2 minutes, or until the Swiss cheese is melted and the buns are heated through. Remove from the oven.

Makes 4 servings.

Source: American Heart Association

French Bean Salad with Vegetarian Caesar Dressing

Ingredients

1 pound fingerling potatoes, cubed
1 tablespoon plus 1-1/2 teaspoons extra-virgin olive oil
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
10 ounces green beans, stemmed and strings removed
2 medium zucchini, cut into thin half-moons
1/3 cup chopped Marcona almonds
3/4 cup sliced oven-roasted tomatoes
1 cup canned kidney beans, rinsed and drained
1/3 cup pitted and sliced Kalamata olives
3 tablespoons chopped fresh basil
1/3 cup Vegetarian Caesar Dressing (see recipe below)

Method

  1. Preheat the oven to 400°F. Line a baking sheet with aluminum foil.
  2. Arrange the potato cubes on the prepared baking sheet and toss them with the olive oil, salt, and pepper. Roast for 25 minutes, or until tender when pierced with a knife. Remove from the oven and set aside.
  3. Bring a saucepan of salted water to a boil. Add the green beans and cook for 4 to 5 minutes. Drain and rinse under cold water.
  4. In a large bowl, combine the potatoes, green beans, and all of the remaining ingredients, tossing to coat evenly with the Vegetarian Caesar Dressing.
  5. Adjust the seasonings with more salt and pepper if necessary. Let marinate for 15 minutes before serving.

Makes 4 to 6 servings.


Vegetarian Caesar Dressing

Ingredients
1/2 cup freshly squeezed lemon juice
2 tablespoons red wine vinegar
1 tablespoon vegetarian Worcestershire sauce
1/4 scant cup Dijon mustard
1/2 cup pitted Kalamata olives
6 garlic cloves, chopped
1 cup grated packed Parmigiano Reggiano cheese
2 cups extra-virgin olive oil
1-1/2 teaspoons salt (or more to taste)
1 teaspoon freshly ground black pepper (or more to taste)

Method

  1. Combine the lemon juice, vinegar, Worcestershire, mustard, olives, garlic, and cheese in a blender or food processor. Blend to a smooth paste.
  2. With the machine on, drizzle in the oil, salt, and pepper. Blend until thick and emulsified, like mayonnaise.
  3. Adjust the seasonings with salt and pepper.
  4. Transfer to a lidded jar and refrigerate for up to 3 days.

Makes 2-3/4 cups.

Source: True Food

Sweet Potato Breakfast Stacks

Ingredients

1 medium sized sweet potato, peeled and cut into 4 rounds (1-inch thick)
2 Tbsp olive oil, divided
salt and pepper to taste
4 large eggs
2 tsp white vinegar
1 garlic clove, minced
1 cup fresh baby spinach
4 slices thick cut bacon, cooked and cut in halves

Method

  1. Add 1 Tbsp oil to a large skillet over medium-low heat. Brown sweet potato slices 3 to 5 minutes per side. Salt and pepper sweet potato. Reduce heat to low, cover with lid and cook until fork tender.
  2. Fill a large saucepan with 2 inches of water, and bring to a boil. Add white vinegar. Reduce heat to a simmer.
  3. Crack eggs into small individual bowls.
  4. Using a large spoon, create a swirl in the saucepan and drop 1 egg at a time in the center of the swirling water.
  5. Poach for 2-3 minutes or until desired doneness is achieved.
  6. Remove poached egg with a slotted spoon and drain over a paper towel. Continue with remaining eggs.
  7. Once sweet potatoes have cooked remove from heat and set aside. Add remaining 1 Tbsp of oil to the warm skillet.
  8. Add garlic and spinach, stirring continuously to not over brown the garlic and wilt the greens. Season with salt and pepper.
  9. Stack sweet potato rounds, topped with spinach, cooked bacon and a poached egg.

Makes 2 to 4 servings.

Source: Manitoba Egg Farmers