medium eggplant, diced1/4 cup onion, chopped
1 medium garlic clove, minced
1 cup zucchini, sliced
2 cups light spaghetti sauce
1 cup fat-free cottage cheese
1/2 cup reduced-fat cottage cheese
1/2 cup fat-free buttermilk
1/4 cup egg substitute
1 tsp pepper
1 oz fat-free shredded mozzarella cheese
1 oz reduced-fat shredded mozzarella cheese
2 Tbsp reduced-fat grated Parmesan cheese
1. Cook and drain lasagna noodles according to package directions.
2. In 10-inch skillet over medium heat, heat the oil. Add eggplant, onion, and garlic; cook for 10 minutes, stirring often. Add zucchini; cook 5 minutes or until vegetables are crisp-tender. Stir in spaghetti sauce; heat through.
3. In a medium bowl, stir together cottage cheese, buttermilk, egg substitute, and pepper until blended. In a baking dish, layer 1/3 of the noodles and top with 1/2 of the vegetable mixture, 1/2 of the cottage cheese, and 1/2 of the mozzarella. Top with 1/3 of the noodles. Layer on the remaining vegetable mixture, cottage cheese, and mozzarella (reserve a small portion of the mozzarella). Top with last 1/3 of noodles; cover with foil. Bake at 350°F for 30 minutes. Uncover, sprinkle with Parmesan and reserved mozzarella. Bake 10 minutes more, until hot and bubbly. Let stand 10 minutes before serving.
This recipe is high in sodium.
Exchanges/Choices 3 Starch • 1/2 Fat-Free Milk • 4 Vegetable • 2 Lean Meat • 2 Fat
Calories 550 • Calories from Fat 160 Total Fat 18.0 g • Saturated Fat 2.6 g • Trans Fat 0.0 g Cholesterol 15 mg Sodium 925 mg Total Carbohydrate 71 g • Dietary Fiber 6 g • Sugars 19 g Protein 29 g
Serves 4 • Serving size: 1/4 recipe
1 cup fat-free whipped topping
1 cup fat-free plain yogurt
1/4 cup Splenda
2 cup berries
1 cup low-fat granola cereal
Place whipped topping, yogurt, and Splenda in a medium bowl. Stir until thoroughly blended into a crème. To make each parfait, place a layer of each of the following amounts in a parfait glass in the order listed: 1/4 cup crème, 1/4 cup berries, 3 Tbsp granola, 3 Tbsp crème, 1/4 cup berries, 1 Tbsp crème, and finish with 1 Tbsp granola. Serve immediately or place in the refrigerator up to 2 hours before serving.
Exchanges/Choices 2 1/2 Carbohydrate
Calories 185 • Calories from Fat 15 Total Fat 1.5 g • Saturated Fat 0.4 g • Trans Fat 0.0 g Cholesterol 5 mg Sodium 105 mg Total Carbohydrate 38 g • Dietary Fiber 3 g • Sugars 19 g Protein 5 g
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1500 calorie MEAL PLAN WINTER WEEK 4
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SHOPPING LIST WINTER WEEK 4
Vegetables
____bean sprouts
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