Spinach, Artichoke, & Mushroom Lasagna

Two things about me

1. I love lasagna. In fact, it was what I picked for my "birthday dinner" almost every year and what I used to always request when I went home from college.

2. My sister and I are "freebie followers" so we often sign up for free stuff, coupons, etc.

So I signed up to get this lasagna cookbook and when Corinne came in town this weekend we tried our version of one of the recipes. It was delicious! Here's our version...

Spinach, Artichoke, & Mushroom Lasagna

adapted from Precious Spinach, Artichoke, & Ricotta Lasagna

1 recipe Béchamel Sauce (recipe below)

1 jar marinara sauce of choice (or homemade red pasta sauce)

8 ounces part-skim mozzarella cheese, shredded

15-oz container of low fat ricotta cheese

1.5 cups shredded Parmesan cheese

1 egg

Drizzle olive oil

1/2 cup diced onion

1 Tbsp minced garlic

6oz bag of baby spinach

1 cup sliced mushrooms (baby portabella or crimini)

1 box of no boil, oven ready lasagna noodles

1 large can of quartered artichoke hearts (in water, unflavored)

2 chicken breasts cooked & shredded (optional)

Béchamel Sauce:

5 Tbsp unsalted butter

1 medium yellow onion, diced

3 cloves minced garlic

1/4 cup all purpose flour

3.5 cups 2% milk

3/4 tsp ground nutmeg (or grated fresh)

-Melt butter on medium heat in large skillet

-Add onion & garlic, cook until soft and translucent

-Stir in flour and cook 2 minutes making sure not to brown

-Whisk in milk slowly and bring mixture to boil. Stir in nutmeg. Season to taste with salt and pepper.

-Reduce heat to low and simmer 10 minutes, whisking often

Lasagna directions:

1. Pre-heat oven to 400 degrees

2. Mix ricotta and egg in small bowl.

3. In a medium skillet saute onion, garlic, and mushrooms in olive oil until soft and onions are translucent. Add spinach and cook until spinach is wilted. Season with salt and pepper.

4. Spread 13x9 inch casserole dish with 1/2 of béchamel sauce. Top with lasagna sheets to cover. Do not overlap lasagna noodles.

5. Layer with 1/2 of the ricotta mixture, 1/2 of the spinach/mushroom mixture, 1/2 of the artichokes, 1/2 the chicken (if using), the remaining 1/2 of the béchamel sauce, 1/3 of the mozzarella, and 1/3 of the parmesan

6. Layer with more lasagna noodles. Top with the remaining ricotta mixture, the remaining spinach/mushroom mixture, the remaining artichokes, the remaining chicken (if using), 1/2 the jar of marinara sauce, 1/3 of the mozzarella, and 1/3 of the parmesan.

7. Finish with the last layer of lasagna noodles. Top with a layer of marinara sauce then the remainder of the mozzarella and parmesan cheese.

8. Cover with foil. Bake for 40 minutes. Remove foil and cook until top is browned, ~10 minutes. Remove, allow lasagna to cool for 10 minutes before cutting.

*If you prefer you can alternate the sauce béchamel/marinara/béchamel/marina instead of the above

Shrimp Scampi Pasta

I forgot to post another recipe Corinne & I tried on our last visit. We didn't use olives because she doesn't like them. I liked this recipe because it didn't have pounds of butter like traditional shrimp scampi recipes.

Shrimp Scampi With Pasta, Spinach, Cherry Tomatoes And Olives

Self Magazine, don't remember the issue

Ingredients:
2 ounces Whole-Grain Angel-Hair Pasta
2 tsp Extra Light Olive Oil
¾ pound Medium Shrimp, shelled
½ tsp Salt
1 Tbsp Finely Chopped Black Olives
1 Tbsp Finely Chopped Parsley
1 clove Garlic, finely chopped
1 cup Fresh Baby Spinach
4 Cherry Tomatoes, halved
¼ cup Low-Sodium Chicken Broth
2 Tbsp White Wine (or use extra broth)
2 Tbsp Lemon Juice
1 Tbsp Reduced-Fat Grated Parmesan

Directions:
For pasta
Cook pasta 1 minute less than directed on package; set aside.
For shrimp
Heat oil in a medium skillet over medium-high heat. Sprinkle shrimp with salt. Cook shrimp until pink, 5 to 6 minutes; transfer to a plate.
For vegetables
Reduce heat to medium; add olives, parsley and garlic. Cook until garlic becomes fragrant but does not brown, 1 to 2 minutes. Add spinach, tomatoes, broth, wine and lemon juice. Cover and cook until tomatoes soften, 2 to 3 minutes. Sprinkle with Parmesan.

468 calories per serving, 15.8 g fat (2.9 g saturated), 35.6 g carbs, 2.6 g fiber, 42.7 g protein

Artichoke and Broccoli Pasta Salad

Another recipe I got from Whole Foods. Yum! Variation - I added some fresh squeezed juice from some mandarins I had. I also used black olives and goat cheese instead because that's what I had! You can also add more veggies & do less pasta if you want.

Artichoke and Broccoli Pasta Salad

Ingredients:
Salt And Pepper To Taste
¾ pound Penne Pasta
2 tablespoon(s) Champagne Vinegar Or White Wine Vinegar
2 cloves Garlic, finely chopped
¼ cup Extra Virgin Olive Oil
1 (12-ounce) Jar Marinated Artichoke Hearts,drained and chopped
1 small Red Bell Pepper, cored, seeded and chopped
1 small Green Bell Pepper, cored, seeded and chopped
2 cups Small Broccoli Florets
½ cup Sliced Pitted Kalamata Olives
½ cup Sliced Basil
½ cup Grated Parmigiano Reggiano Or 1 Cup Crumbled Feta Cheese

Directions:
Bring a large pot of salted water to a boil, add pasta and cook until al dente, about 10 minutes. Drain well and set aside to let cool.

In a medium bowl, whisk together vinegar, garlic, salt and pepper. Slowly drizzle in oil while continuing to whisk constantly to make a dressing. Add pasta, artichoke hearts, bell peppers, broccoli, olives, basil, cheese, salt and pepper, toss gently to combine and serve.

Notes: Per serving: 300 calories, 12g total fat, 2g saturated fat, 5mg cholesterol, 460mg sodium, 40g total carbohydrate (4g dietary fiber, 3g sugar), 10g protein

"Do one thing a day that scares you. You'll either step forward in growth or you'll step back in safety" - Abraham Maslow

Zucchini "Pasta" Review

I like to try some of those different creative options out there that people like to do to decrease calories or eat healthier. Since I'm a dietitian, I get asked about these things but also I like being creative with what I cook/eat. Well last night I tried making zucchini spaghetti. For those of you unfamiliar it is where you use zucchini in place of pasta. The idea is you decrease calories/carbs, increase your veggie intake, all with still being able to enjoy "pasta". Now I wasn't trying this so much as a diet option, because I think encorporating whole grain pasta into my diet is fine. But I was just curious!

I sliced my zucchini into thin long strips, boiled them for about 2 minutes, drained them, and topped w/ my favorite pasta sauce. If you put hot sauce on top that can continue to cook the zucchini so just be aware. I topped w/ a touch of fresh shredded parmesean.

I did like the meal and thought it was flavorful but I think I would do it more as a side dish (i.e. the whole italian zucchini & tomatoes type dish). I'm not sure if I cut the strips thin enough though to even come close to pretending to be pasta but I was worried they would fall apart if I cut them too thin. I did like this dish but you have to think about it as a dish on its own, NOT a replacement for pasta. For the pasta lovers feeling guilty out there, just pick a whole grain pasta but more then that keep your portion size in check! That's really the downfall for most pasta lovers.

I'd love to hear from anyone who has tried zucchini "pasta" or the next product that is making me super curious to try & review: Tofu Shirataki Noodle Substitute

*Update - had the leftovers which were sooo yummy! I liked it much better than the original dish because the tomato sauce soaked into the zucchini & made it a little extra flavorful, mmm!

Chicken Spaghetti

One of the meals I crave all the time is the chicken spaghetti from Orlando's. Since moving from Lubbock I had been on a mission to find or make a comparable recipe that could help me with my cravings. I'm surprised I've forgotten to share this recipe before but I made it last night for my sister and nephew so I was reminded to post it. I've played around with this and I'll admit this isn't Orlando's chicken spaghetti but it's the best recipe I've made so far. And I do like the fact that I actually know what goes into it so I'd actually bet that my chicken spaghetti has less calories and fat then the drooled about restaurant meal. Vegetarian feel free to omit the chicken and the recipe will still be just as delicious!

Chicken Spaghetti
2 chicken breasts, cut into bit size pieces
1/2 green bell pepper, diced
1/2 medium/large onion, diced
1 can Campbells Healthy Request cream of mushroom soup
1 can Campbells Healthy Request cream of chicken soup
3/4 can Ro-tel (tomatoes and green chilies)
splash of tomato sauce
1/2 package of spaghetti noodles
shredded cheddar cheese

Cook spaghetti until al dente, pasta will continue to cook some in the oven and you don't want it too mushy. Meanwhile saute chicken, peppers, and onion until chicken is cooked throughout and vegetables are softened. Add soups, Ro-tel, and tomato sauce. I typically just adjust the Ro-tel and tomato sauce to preferred taste, and I always make sure to get out all of the green chiles from the Ro-tel. (When using Healthy Request you might need to add a touch of salt to the sauce.) Simmer until sauce is completely mixed and warm throughout. Mix sauce and spaghetti together in casserole dish. Or I find it easiest to mix together in the pot I cooked the noodles then transfer to a casserole dish. Sprinkle top with cheddar cheese. Bake at 350 for 20-30 minutes.

Fusilli with Shrimp, Orange, and Arugula

This is a Giada De Laurentiis recipe from the Food Network that my Dad made last night. I LOVED how light the vinaigrette was. It was a perfect summer dish! He made it with white pasta but I'd love to try it with wheat pasta. We ate it as a main dish but it could easily be served as a side pasta salad as well. I didn't think it needed the green olives for flavor but I like green olives so I didn't mind them.

Fusilli with Shrimp, Orange, and Arugula
Serves 4-6

1 pound fusili pasta
2 Tbsp extra-virgin olive oil
2 shallots, minced
1 clove garlic, minced
1 pound medium shrimp, shelled and deveined
Freshly ground salt & pepper
2 Tbsp white wine (or pasta water)

1 tsp lemon zest
1/4 cup lemon juice from lemon (~1 lemon)
1/4 cup extra-virgin olive oil
Freshly ground salt & pepper
2 large oranges
5 ounces arugula (or spinich)
15 (5 ounces) large pitted green olives, halved

For the pasta:
Cook pasta as directed until desired tenderness, drain pasta.
In a large saute pan, heat 2 Tbsp oil over medium-high heat. Add the shallots and garlic. Cook until soft, about 2 minutes. Season the shrimp with salt and pepper. Add the shrimp and white wine (or pasta water) to the pan. Saute for 2-3 minutes or until the shrimp are pink and cooked through.

In a seperate large bowl combine the lemon zest and lemon juice. Slowly add the oil, whisking constantly, until mixture is smooth. Use paring knife, remove the peel and white pith from oranges. Over the bowl, cut between the membranes of the oranges to form segments. Allow the juice to drip into serving bowl and squeeze out excess juice from membrane portion of orange into the bowl before discarding. Season with salt and pepper to taste. Add the arugula and olive to the serving bowl. Toss lightly to combine.

Add the hot pasta and shrimp to the vinaigrette and toss until the arugula is wilted and all the ingredients are combined and lightly coated with vinaigrette.

Cajun Chicken Pasta

This is a recipe I got from Sommer...she's made it but I don't actually know if she's ever tried it since she's vegetarian! This is one of my favorites. I always double up on the vegetables and sometimes make it with the chicken, sometimes make it just with vegetables. So I tried to make a "healthier" version of it the other night. I tried to replace the heavy cream with skim milk and cornstarch. The dish came out okay and edible but I would highly recommend sticking with the full fat version and just watching your portion size. Its hard for me since I live alone, I'll make a big pot and eat on it for a few days but this might be easier for those of you cooking for more than one. Although I had never looked at the nutritional facts and now that I have...wow!! And Sommer, just make it without the chicken...its delicious! The 1st time I made it I followed the recipe and after that I have always just made it from my head. Add more or less Cajun seasoning depending on how spicy you want it. I bought a thing of Cajun seasoning just for this recipe and wondered when I was ever going to use it again. I use it when cooking veggies all the time or as a seasoning on chicken or fish!

Cajun Chicken Pasta

4 ounces linguine pasta

2 boneless, skinless chicken breast halves, sliced into thin strips

2 teaspoons Cajun seasoning

2 tablespoons butter

1 green bell pepper, chopped

1/2 red bell pepper, chopped

4 fresh mushrooms, sliced

1 green onion, minced

1 1/2 cups heavy cream

1/4 teaspoon dried basil

1/4 teaspoon lemon pepper

1/4 teaspoon salt

1/8 teaspoon garlic powder

1/8 teaspoon ground black pepper

2 tablespoons grated Parmesan cheese

DIRECTIONS

Bring a large pot of lightly salted water to a boil. Add linguini pasta, and cook for 8 to 10 minutes, or until al dente; drain.Meanwhile, place chicken and Cajun seasoning in a bowl, and toss to coat.In a large skillet over medium heat, saute chicken in butter until no longer pink and juices run clear, about 5 to 7 minutes. Add green and red bell peppers, sliced mushrooms and green onions; cook for 2 to 3 minutes. Reduce heat, and stir in heavy cream. Season the sauce with basil, lemon pepper, salt, garlic powder and ground black pepper, and heat through.In a large bowl, toss linguini with sauce. Sprinkle with grated Parmesan cheese.

Nutritional Information: Servings Per Recipe: 2 Amount Per Serving: Calories: 1114 Total Fat: 82.3g Cholesterol: 348mg Sodium: 1184mg Total Carbs: 55.2g Dietary Fiber: 4.6g Protein: 42.8g

Southwestern Couscous Salad - posted by Hilary B.

Southwestern Couscous Salad

1 1/2 c Whole-wheat couscous
1 1/2 c Chicken Stock (or vegetable stock for vegetarian)
1 15 oz can of black beans (drained and rinsed)
1/2 c red bell pepper chopped
1/2 c green bell pepper chopped
3/4 c tomato chopped
3/4 c red onion chopped
1 jalapeno chopped
Juice of 3 limes
Chopped cilantro
salt and pepper to taste

Bring chicken stock to a boil in a small saucepan. Add couscous, cover with a tight lid and turn stove off. Let sit for about 5 minutes until liquid is absorbed. Fluff couscous with a fork and add the remaining ingredients.

Yummy! Perfect as a side dish or main course, hot or cold. Super easy to make.