Tag: Main Dish
Broccoli Three Cheese Lasagna
Today, in addition to bestowing upon the internet the gift of an amazing Broccoli Three-Cheese Lasagna that might just become your family’s new favorite vegetarian pasta dish, I’m trying a little something new on the blog. For kicks, and because as a nutritionist I care about providing (reasonably) healthy recipes, I’ve decided that moving forward, I’d really like to include nutrition information with my recipes. Also because I’m curious. So today, for this lovely lasagna, I’ve included a nutrition facts label for your perusal.
Adding up actual counts of calories, fat, sodium, etc. can feel like a bit of a peeking-through-your-fingers potential train wreck, like “oh nooooooo, I’m eating WHAT? Why did you have to tell me that?”
But I do (usually) want to know what I’m putting into my body–and I want YOU to know, too.
I’m starting with this particular Broccoli Lasagna recipe because, in its original form via Real Simple, this homemade comfort food classic contained a whopping 833 calories, 56 grams of fat, and 1,500mg of sodium–even with vegetables in place of meat. I shudder to think about the nutrition facts for restaurant lasagna. Actually….let’s go there. Olive Garden’s Lasagna Classico will set you back 930 calories, 53 grams of fat, and 2,070 mg of sodium! (For reference, your daily intake of sodium should be below 2,400 mg. Good luck only eating 300 mg of sodium in the entire rest of your day!)
As delicious as the original version of this recipe might have been, it really didn’t need to be so heavy, and with a few changes to slim it down, it’s still plenty rich. With a bit less cheese and a more portion-controlled 5 servings instead of 4, this lighter incarnation contains 586 calories, 12 grams of fat, and 1,245 mg sodium. High in sodium, yes, but with fat and calorie counts I can feel good about with a one-dish-meal dinner. Especially one that combines the Italian nirvana of tender pasta and ooey-gooey stretchy cheese with the nutritional powerhouse of broccoli.
Broccoli Three Cheese Lasagna
Stretchy mozzarella, tender lasagna noodles, savory sauce, and plenty of broccoli make this a one-dish delight.
Prep Time20 mins
Cook Time50 mins
Total Time1 hr 10 mins
Servings: 5
Ingredients
- 6 c. broccoli florets, fresh or frozen
- 1 15-oz. container low-fat ricotta or cottage cheese
- 1 1/4 shredded mozzarella cheese, divided
- 1/4 c. Parmesan cheese, divided
- 1/2 tsp. garlic powder
- generous 1/4 tsp. dried oregano
- generous 1/4 tsp. dried basil
- 1/2 tsp. salt
- 1/4 tsp. black pepper
- 20 oz. marinara sauce
- 3 Tbsp. half and half
- 8 no-boil lasagna noodles
Instructions
- Preheat oven to 400 degrees. If using fresh broccoli, steam in a microwave-safe dish by adding a few tablespoons water, covering with a lid, and microwaving 2-4 minutes until bright green and crisp-tender. If using frozen, thaw and squeeze out as much liquid as possible. Place steamed or thawed broccoli in the bowl of a food processor and pulse until finely chopped (but not pureed).
- In a large bowl, mix chopped broccoli, ricotta, 1 c. mozzarella, 2 Tbsp. Parmesan, garlic powder, oregano, basil, salt, and pepper.
- In a medium bowl, stir half and half into marinara sauce.
- Assemble lasagna: in an 8-inch square baking dish, spoon a thin layer of sauce. Top with two noodles, a quarter of remaining sauce, and a third of the broccoli mixture. Repeat twice. Top with the remaining two noodles and sauce. Sprinkle the top with remaining 1/4 c. mozzarella and 2 Tbsp. Parmesan.
- Cover tightly with aluminum foil and bake 35-40 minutes. Uncover and bake an additional 10-15 minutes.
Notes
Inspired by (but heavily adapted from) Real Simple.
The Best Black Bean Burritos
After this post, I swear I’ll stop talking about our summer in Germany so much…but since we returned just two days ago, I do have one more thing to say, and that is:
Mexican food is the greatest.
Wait, how is this about Germany? Well, when you’re from Arizona, enchiladas, burritos, tostadas, guacamole, and salsa are like mother’s milk. They’re a part of the fabric of “normal” food in our part of the world. In kindergarten, my class learned the Mexican hat dance in P.E. and sang “Feliz Navidad” at our Christmas recital, if that tells you anything about how Mexican culture (and therefore food) are a major part of the Arizona lifestyle.
When you live in Germany, on the other hand, Mexican food might as well be Martian food. Okay, maybe that’s an exaggeration. There was one Mexican restaurant in our neighborhood in Cologne, but it definitely did not serve the Sonoran cuisine I’m used to. And although German grocery stores often technically sell some Mexican foods, it’s something akin to if someone told you they had an Italian marinara and sold you tomato sauce. There’s a difference.
So essentially, I’ve gone without my regular dose of life-giving Mexican food for almost three months. And ¡ay, caramba!, I have missed it.
Therefore, when we returned home a couple of days ago, eating Mexican was FIRST ORDER OF BUSINESS. Like, unpack, shower off the grody-ness of spending a total of almost 20 hours on airplanes, and get me some Mexican food. These amazing black bean burritos are one of my go-to Mexican faves, and since they’re also vegetarian, they sounded especially wonderful after what may become known in our family as our Summer of Sausage. (Don’t get me wrong, I love brats, but I was reaching my personal point of Meat Overload by the end of three months.)
The Best Black Bean Burritos did not disappoint! With grilled corn and a side of chips and guac, these are my Mexican happy place. Our family had such a valuable, meaningful time in Europe, but it sure is good to be home for many reasons, but especially because…
The Best Black Bean Burritos
Eating is believing! These delicious black bean burritos are packed with veggies, have amazing flavor, and are a snap to make!
Prep Time10 mins
Cook Time15 mins
Total Time25 mins
Servings: 5 burritos
Ingredients
- 5 10-inch flour tortillas
- 1 1/2 Tbsp. canola or olive oil
- 1 Tbsp. minced garlic
- 1 red onion, chopped
- 1 red pepper, chopped
- 1 large jalapeno, minced
- 3 15-oz. cans black beans, rinsed and drained
- 6 oz. cream cheese, cubed
- 1 tsp. salt
- 1/4 c. fresh cilantro, chopped
Instructions
- Heat oven to 350 degrees. Wrap tortillas in aluminum foil and place them in the oven to warm for 15 minutes.
- In a large skillet, heat olive oil over medium heat. Add garlic, red onion, red pepper, and jalapeño and cook for 2 minutes, stirring occasionally. Stir in black beans and cook another 3 minutes.
- Add cubed cream cheese and salt and cook until the mixture becomes creamy and heated through. Stir in cilantro.
- Serve mixture in tortillas, with any additional toppings desired.
Notes
Adapted from Allrecipes.com.
Spaghetti with Tuna, Basil, and Lemon
Quick nutrition question: what do you know about omega-3 fatty acids? My guess is there are a few bits of info that probably come to mind when you think of omega-3s:
- they’re found in fish, walnuts, certain oils, and other foods
- alternatively, you can take them in pills that are pretty pricey and can tend to give you fishy burps
- they’re somehow supposed to be good for you, despite how unappealing the term “fatty acid” may sound
But have you ever wondered what exactly they are and why they’re good for you?
Omega-3 fatty acids are a type of polyunsaturated fat. They are referred to as “unsaturated” because of their chemistry: the carbon in the fat is not “saturated” with hydrogen molecules surrounding it (as in, it contains less than the maximum number of bonds possible–when the maximum number of bonds are attached, it becomes “saturated”). Also, fun fact: like other unsaturated fats, omega-3 is liquid at room temperature, so if you could buy it in pure form at the store, you’d find it alongside the oils. Fill the carbons up with those hydrogen bonds, though, and you’ll get solid-at-room-temperature saturated fat, as in butter.
The reason these particular fats have the name “omega-3” is also chemistry-related. There is a double bond between carbon and hydrogen on the carbon molecule third from the end (called the “omega”–you know, like “the Alpha and the Omega,” i.e. “the beginning and the end”) of the chemical chain. So, if it helps you, think of omega-3s as the “third from the end” fats. I do!
So, what are these fatty acids supposed to do for us, and why should we care? Evidence-based research shows that omega-3s help reduce inflammation in the body–always good for protecting our hearts from heart attacks and our brains from strokes, among other benefits–and may also lower blood pressure and triglycerides. Some studies have also shown them to have a cumulative positive effect on cognition.
For my part, I’d rather get my omega-3s through tasty foods than through pills (though there’s certainly nothing wrong with taking them in pill form). The Dietary Guidelines for Americans 2015-2020 recommend eating 8 oz. of fatty fish each week, which breaks down to about two servings. And I’ve got a recipe for one for you right here.
This Mediterranean-inspired Spaghetti with Tuna, Basil, and Lemon is a delicious source of those all-important 3s, as it’s packed not only with tuna, but a good dose of olive oil. And, like any other meal, this one is a sum of multiple nutrition parts, which includes whole grains in the spaghetti, immunity-boosting raw garlic, and a respectable chunk of calcium in the form of Parmesan cheese. Not only that, but it’s a super easy, flavorful dinner that can be thrown together in 30 minutes or less with inexpensive ingredients.
I’d say that’s a good deal for your heart, your brain, your stomach, and your wallet!
Spaghetti with Tuna, Basil, and Lemon
An easy Mediterranean-inspired pasta packed with omega-3s and bright flavors.
Servings: 6
Ingredients
- 12 oz. whole wheat spaghetti
- 1/3 c. olive oil
- zest of 1 lemon
- 3 large garlic cloves, minced
- 1/2 c. Parmesan cheese, grated, shredded, or shaved
- 2 6-oz. cans albacore tuna
- 1/3 c. basil leaves, torn into strips
Instructions
- Cook the spaghetti according to package directions. In a large bowl, toss with olive oil, lemon zest, minced garlic, Parmesan, tuna, and basil. Serve immediately.
Notes
A Love Letter to Food Original Recipe.
Barbecue Tofu Sandwiches with Veggie Slaw
At the children’s museum where I work, there’s an exhibit called Marketplace, which is essentially a mini grocery store engineered just for play. When I give tours to field trip groups, this exhibit is where I educate kids about the various food groups as outlined on MyPlate. I explain to them that MyPlate not only shows the five food groups, but also what portions of them we should fill our plates with (as in, 50% fruits and vegetables).
Part of my spiel in this exhibit is asking kids to tell me examples of their favorite foods in each group. They usually do pretty well on fruits, vegetables, and dairy (except for the occasional kid who tells me that pigs give us dairy products or that oranges are their favorite vegetable), but they are often stumped when I ask them to name foods that contain protein. I can’t tell you how many times kids’ ideas of protein-rich foods are protein bars or protein shakes, rather than natural food sources. Granted, these kids are often second graders, so I have to give them a pass, but as a nutritionist, it’s surprising to me that the school curriculum covers so little about food and nutrition.
Once we get through the idea that protein is found in animal products and some non-animal products, I ask the students again: which protein-containing foods are your favorites?
Steak. Steak is the answer about 80% of the time.
I then ask kids about plant-based protein sources. Have they ever, for example, tried tofu?
“Ewwwwwwww, no!”
Come on! I want to say. You’re eight years old and your parents have already ruined you for tofu? But it’s true–ever since Americans first started experimenting with tofu in the ’70s and ’80s, it’s been saddled with a reputation as the flavorless poster child of the Health Food Movement.
It doesn’t have to be that way. As a meatless protein source, I find tofu easy to prepare, cheap to purchase, and a flavor chameleon that can adapt to anything you throw at it. Case in point: these delicious barbecue tofu sandwiches with veggie slaw. I’ve had tofu in many forms over the years, but the idea of slicing it and putting it in a sandwich was new to me when I first saw this recipe. Now that I’ve been making it for awhile, I can see how the shape and texture of pan-fried tofu sliced off the block is perfect sandwich material! Slathered with barbecue sauce and topped with a cool slaw, these barbecue tofu sandwiches are a super tasty (and totally think-outside-the-box) weeknight dinner.
So if someone asks MY favorite protein-containing food? Well, I won’t say they beat a juicy steak, but I will say these barbecue tofu sandwiches rank pretty high.
Barbecue Tofu Sandwiches with Veggie Slaw
A tasty vegetarian sandwich of pan-fried barbecue tofu and a cool, creamy slaw.
Servings: 4
Ingredients
- 14 oz. block extra firm tofu
- 2 Tbsp. mayonnaise
- 2 tsp. red wine vinegar
- 1/4 tsp. garlic powder
- black pepper, to taste
- 1 1/2 c. shredded broccoli and carrot mix
- 1 Tbsp. canola or olive oil
- 1/2 c. barbecue sauce
- 4 sandwich thins, toasted
- dill pickles, if desired
Instructions
- Drain tofu and squeeze as much liquid out of it as possible. If time allows, remove even more moisture by pressing tofu. (Place on a paper towel-lined plate and weigh it down with something heavy, like cans or books.) Slice tofu lengthwise into 4 equal slabs.
- Prepare the slaw: in a medium bowl, combine mayonnaise, red wine vinegar, garlic powder, and pepper. Add shredded broccoli/carrot mix and stir to coat. Set aside.
- Heat canola oil in a large non-stick skillet over medium heat. Add tofu slabs and cook about 4 minutes per side, or until lightly browned. Reduce heat to low, add barbecue sauce, and cook for another 3 minutes or so, carefully turning tofu to coat both sides.
- Assemble sandwiches with toasted sandwich thins, barbecue tofu, slaw and pickles (if you like).
Notes
Adapted from Eating Well.
Veggie Pot Pie Skillet with Cheddar Biscuits
I’ve already got a pot pie recipe on this site, and it’s kind of my pride and joy, since it’s one I came up with myself, and (can I brag a little?) it’s to die for. Savory chicken, a velvety cream sauce, and pan-roasted veggies….mmmm….it’s like my wee chickeny baby I just love to dote upon.
But that doesn’t mean there aren’t other awesome pot pies out there, each with their own spin on the classic. My own recipe certainly isn’t the final word on pot pies, as far as I’m concerned. Especially when I see a new pot pie recipe that involves cheese.
That’s right, I said POT PIE WITH CHEESE.
If you’re a purist, you might think this sounds about as appealing as cheese on your breakfast cereal.(Aside: can I just note how long it took to think of something, anything, for that sentence that would be gross to put cheese on? But cereal and cheese does sound pretty wrong. Give me a minute, though–I may warm up to the idea…) When I saw this veggie pot pie skillet with cheddar biscuit topping over on Budget Bytes, I was smitten. If Beth, the author of that blog, tracks her visitor stats, she may have noticed a giant spike in the number of visits to that particular post in the last few weeks.
They’re all me. I have now made this recipe four times since Christmas, with no signs of slowing down.
Here’s why. This recipe is:
- Meatless
- Easy
- Cheap
- One-dish meal
- Uses very common ingredients, making it a virtually no-shop meal if you keep things like frozen vegetables, chicken broth, and flour on hand
- Totally cozy-comfort-food delicious!
Even my kids go crazy over this meal, which I normally would not think possible for something so obviously based on vegetables. The filling is herb-y and creamy and the biscuit topping always comes out light with just the right texture–a real feat for something as notoriously tough to nail as biscuits.
All that being said, I do have to confess that while it may be vegetarian, this recipe is definitely not low calorie or low fat, since it has quite a lot of butter and no small amount of cheese. Still, we’re talking pot pie here, so nobody’s expecting it to be super healthy, right? In moderation, it’s a yummy, easy one-dish meal that won’t break the bank. Try it out for an alternative to the usual pot pie!
Veggie Pot Pie Skillet with Cheddar Biscuits
A creamy veggie filling gets topped with tender cheddar biscuits in this vegetarian comfort food!
Prep Time20 mins
Cook Time35 mins
Total Time55 mins
Servings: 5
Ingredients
For the filling:
- 3 Tbsp. butter
- 1 small onion, diced
- 3 Tbsp. flour
- 1 c. milk
- 1 c. vegetable broth
- 1/2 tsp. salt
- 1/4 tsp. dried thyme
- 1/4 tsp. dried sage
- ground black pepper, to taste
- 1 lb. frozen mixed vegetables
For the cheddar biscuits:
- 2 c. all-purpose flour
- 1 Tbsp. baking powder
- 1/2 tsp. salt
- 6 Tbsp. cold butter
- 1 c. shredded cheddar
- 2 Tbsp. chives, snipped (or 2 tsp. dried chives)
- 1 c. milk
Instructions
For the filling:
- In a 12-inch oven-safe skillet (very important that it's oven-safe!), melt butter over medium heat. Add diced onion and saute until transparent, about 5 minutes. Add flour and continue to saute another minute. Pour in milk and vegetable broth and whisk until smooth. Add salt, thyme, sage, and some black pepper.
- Bring the mixture to a boil and let simmer for a couple of minutes until it thickens to to the point where a utensil dragged through it leaves a trail. Add frozen vegetables and stir to combine. Continue to cook until veggies are heated through. Preheat the oven to 425 degrees while you make the biscuits.
For the biscuits:
- In a large bowl, combine flour, baking powder, and salt. Cut in cold butter in small pieces and mix with your hands, the back of a fork, or a pastry cutter until the mixture looks like damp sand. Add cheddar and chives, then milk. Stir just until a dough comes together.
- Take the veggie filling off the heat and dollop the biscuit mixture evenly across the top of it.
- Bake 18-20 minutes or until biscuits are cooked through. Serve immediately, being very careful not to burn yourself as you serve from the skillet! (Lesson learned from experience.)
Notes
Somewhat adapted from Budget Bytes.