Vegetarian Lasagna

I hope everyone had a super fun Canada Day! Sorry I haven’t posted in a while – Dave and I spent the long weekend in Vancouver so I was away from my kitchen. Naturally I spent most of the trip doing research for Just Indulgence (read: I gorged myself at every restaurant). We had jumbo prawn garnished cesares, raw oysters, coconut curry, congee, fried rice, chow mein, wonton soup, miso baked tofu, tuna tataki, decadent sushi rolls, green tea ice cream, parsley and truffle fries, smoked salmon salad rolls, bean salads, oatmeal chocolate chip cookies, antipasto plates, BBQ chicken, saffron rice, mango jicama salad, lemon baked cauliflower, raspberry cake with cream cheese frosting, rice crispy squares, omelets, huevos rancheros and organic raspberry rhubarb pie with vanilla gelato, to name a few…

Here’s a lasagna post I meant to make last week before I got caught with my mouth full in Vancouver:

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Lasagna is a bit of a pain in the a** to make, but it’s so worth it in the end. To help with time I chopped all the veggies the night before so it was much faster to get cooking after work.

INGREDIENTS

  • 1/2 cup sun-dried tomatoes (not oil-packed)
  • 1 tbsp olive oil
  • 1 medium red onion, chopped
  • 2 cloves garlic, minced
  • 1 cup diced red pepper
  • 1 cup diced zucchini
  • 3 cups sliced mushrooms
  • 1/2 tsp dried basil
  • 1/2 tsp oregano
  • 1/2 tsp thyme
  • 1/2 tsp marjoram (optional)
  • 1/4 tsp rosemary
  • 1/4 tsp sage
  • 22 oz/700 ml low sodium pasta sauce
  • 19 oz/540 ml can diced tomatoes
  • 1/3 cup fresh basil, chopped
  • 1 tbsp balsamic vinegar
  • 1/2 tsp ground pepper
  • 2 cups low fat ricotta cheese
  • 1 cup light feta cheese
  • 300 g spinach
  • 3 egg whites
  • 12 whole wheat lasagna noodles
  • 1 1/2 cups shredded light mozzarella cheese

DIRECTIONS

  • Soak sun-dried tomatoes in 1 cup boiling water, while you prepare sauce.
  • Heat olive oil in large pot over medium-high heat. Add onion and garlic, stir until softened, about 5 minutes.
  • Add red pepper, zucchini and mushrooms and stir until softened, about 5 minutes.
  • Add dried spices, pasta sauce, diced tomatoes, basil, vinegar, pepper and drained and diced sun-dried tomatoes. Bring mixture to a boil, reduce temperature and let simmer for 20 minutes.
  • Cook lasagna noodles as per package instructions.
  • Mix ricotta, feta, spinach and egg whites in a medium bowl.
  • Spread a thin layer of tomato-veggie mixture over bottom of 9″ x 13″ oil-sprayed lasagna dish. Cover with 4 lasagna noodles, followed by 1/3 of remaining tomato-veggie mixture, 1/3 ricotta mixture, and 1/3 mozzarella. Repeat. Finish with 4 lasagna noodles, remaining tomato-veggie mixture and mozzarella
  • Cover with foil and bake at 350 degrees Fahrenheit for 30 minutes. Remove foil and bake for another 15 minutes.
  • Let cool for 15 minutes, plate and enjoy!

NUTRITIONAL INFORMATION

Makes 8 servings.

Per serving: 358 calories, 38 g carbs (11 g sugar), 13 g fat, 23 g protein, 6 g fibre

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Shrimp & Tofu Red Thai Curry

When I see a thai curry on a menu I just can’t help but indulge myself, though I cringe to think of the hidden fats and salts seeping into me. Needless to say, this has been a dish that’s been on my learn-to-make-healthy list for a while. Using lite coconut milk and drastically cutting the fish sauce, this curry is actually really healthy and totally satisfying!

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INGREDIENTS

  • 1 can lite coconut milk
  • 2 kaffir lime leaves or bay leaves
  • 1 large red bell pepper, sliced
  • 1 medium red onion, sliced
  • 6 spears asparagus, cut into 2″ pieces
  • 1/2 large zucchini, halved and sliced
  • 1 small can sliced bamboo shoots
  • 1 package extra firm tofu
  • 40 jumbo shrimp (fresh or frozen)
  • 2 tbsp chopped fresh cilantro
  • red chili flakes to taste

Curry Paste

  • 1 shallot
  • 3 tbsp minced lemongrass
  • 5 cloves garlic
  • 1-inch piece ginger
  • 1/2 tsp ground coriander
  • 1/2 tsp cayenne pepper
  • 1 1/2 tsp chili powder
  • 1/2 tsp tumeric
  • 1/2 tsp cumin
  • 2 tbsp tomato paste
  • 1 tbsp coconut palm sugar (or brown/white sugar)
  • 2 tsp fish sauce
  • 1/2 lime, juiced

DIRECTIONS

  • Place all curry paste ingredients into a food processor and blend until smooth.
  • Bring coconut milk, leaves and curry paste to a boil in a large pot.
  • Add in all vegetables, tofu and shrimp, cover and let simmer until shrimp are no longer pink, stirring occasionally.
  • Remove from heat, serve over steamed rice and garnish with red chili flakes and cilantro. Enjoy!

NUTRITIONAL INFORMATION

Makes 4 servings.

Per serving: 351 calories, 20 g carbs (8.5 g sugars), 16 g fat, 32 g protein, 4 g fibre

Zucchini Pizza

Yesterday I biked ALL the way to the grocery store (okay, it was only 15 minutes) to find they didn’t have the large whole wheat pitas I was excited to use as pizza crust. So what’s a health nut to do? Not compromise with white flour pitas, that’s for sure! Nope, they actually got a whole lot healthier and lower calorie (only 100 per piece) with zucchini!

I had remembered seeing a zucchini pizza go by on my pinterest feed, so I figured it was a good time to check it out. The verdict is: total winner!

INGREDIENTS

  • 2 medium zucchini
  • olive oil spray
  • 1/2 cup pizza sauce
  • 4 sticks turkey pepperoni (120 g)
  • 8 cherry tomatoes
  • 1/2 small red onion, thinly sliced
  • 120 g light mozzarella, shredded
  • red pepper flakes, to taste

DIRECTIONS

  • Cut zucchinis lengthwise into four slabs.
  • Place on baking sheet covered in parchment paper and spray lightly with olive oil.
  • Broil on high until they just start to brown, about 8 minutes.
  • Remove from oven and cover with toppings.
  • Broil on high until cheese browns.
  • Sprinkle on red pepper flakes, serve and enjoy!

NUTRITIONAL INFORMATION

Makes 8 “slices”.

Per slice: 100 calories, 8 g carbs, 5 g fat, 8 g protein, 2 g fibre

Chocolate Zucchini Bread

More of a chocolate cake than a bread, but hey, who says cake can’t be healthy?

INGREDIENTS

  • 1 1/2 cups whole wheat, oat or spelt flour
  • 1/4 cup cocoa powder
  • 3/4 tsp baking powder
  • 1/2 tsp baking soda
  • 1/2 tsp ground cinnamon
  • 1/4 tsp salt
  • 1/3 cup coconut palm sugar (or white if that’s what you have)
  • 1 tsp stevia
  • 1 egg
  • 1 egg white
  • 1/4 cup unsweetened applesauce
  • 2 1/2 tbsp vegetable oil
  • 1 tsp vanilla
  • 1 cup packed, grated zucchini
  • 1/4 cup 70% cocoa dark chocolate chips

DIRECTIONS

  • Mix flour, cocoa powder, baking powder, baking soda, cinnamon and salt in a large bowl.
  • Whisk together sugar, stevia, eggs, applesauce, oil and vanilla. Stir in zucchini.
  • Add wet ingredients to dry ingredients, folding mixture until moist. Fold in chocolate chips.
  • Pour batter into 8″ x 4″ loaf pan and bake at 350 degrees¬†Fahrenheit for 50 minutes, or until toothpick comes out clean.
  • Let cool for 5 minutes in pan, remove and let cool on rack before slicing. Enjoy!

NUTRITIONAL INFORMATION

Makes 10 servings.

Per serving:

Calories 143

Carbs 13 g

Fat 6 g

Sugar 9 g

Protein 3 g

Fibre 3 g