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The Recipe Instructions |
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Ingredients
1 onion chopped
2 tbsp olive oil
2 lb ground chicken
1 garlic clove, crushed
6 oz no-salt-added tomato paste
1 can crushed tomatoes - (28 oz)
3/4 cup white wine
1 tsp salt, (optional)
Freshly-ground black pepper, to taste
2 tbsp chopped fresh basil
1 tbsp chopped fresh oregano
1/4 tsp nutmeg
1/4 tsp thyme
1 bay leaf
1/2 cup chopped fresh parsley
1 lb whole-wheat lasagna noodles, cooked, drained
Nonfat cooking spray, as needed
1 lb reduced-fat ricotta cheese
8 oz shredded reduced-fat Monterey Jack
2 tbsp grated Parmesan cheese
Directions
Saute onion in oil until limp. Add chicken and cook, stirring, 5 minutes.
Add garlic, tomato paste, tomatoes, wine, salt, pepper, basil, oregano,
nutmeg, thyme, and bay leaf. Bring to boil, cover and simmer 20 minutes.
Remove cover and cook 15 minutes. Remove bay leaf and stir in parsley.
Preheat oven to 350 degrees. Spray a 9- by 13- by 2-inch baking dish.
Spread spoonful of sauce in bottom of dish. Layer 1/3 lasagna noodles, 1/4
sauce, 1/3 ricotta, and 1/3 Monterey Jack cheese. Repeat 2 times. End
with sauce smoothed over top. Sprinkle with cheese. Bake 45 minutes.
This recipe yields 10 servings. Serving size: 1/10 recipe.
Exchanges Per Serving: 4 Lean Meat, 1 1/2 Starch, 1 Vegetable.
Nutrition Facts: Calories 384; Calories from Fat 117; Total Fat 13g;
Saturated Fat 4g; Cholesterol 75mg; Sodium 582mg; Without Added Salt
368mg; Carbohydrate 28g; Dietary Fiber 4g; Sugars 3g; Protein 39g.
Comments: If you can't find ground chicken, ask the butcher to grind it
for you, or do it in a food processor.
Source:
"American Diabetes Association at http://www.diabetes.org"
S(Formatted for MC6):
"09-26-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© American Diabetes Association, 1999"
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 298 Calories; 14g Fat (45.1%
calories from fat); 35g Protein; 3g Carbohydrate; trace Dietary Fiber; 94mg
Cholesterol; 438mg Sodium. Exchanges: 0 Grain(Starch); 5 Lean Meat; 0
Vegetable; 1/2 Fat.
NOTES : Recipe from "The Great Chicken Cookbook for People with Diabetes"
by Beryl M. Marton, (© American Diabetes Association, 1999)
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
Contributor: Beryl M. Marton
Preparation Time: 0:00
Servings: 10
Diet Chicken Lasagna Recipe brought to you by Diet Recipes To-Go
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Lycopene foods (includes watermelon, papaya and tomatoes) Lycopene is a natural compound used to color foods and a member of the carotenid family. This chemical is the agent responsible for the dark red hue of some types of food. Fortunately, unlike numerous nutrients, lycopene does not become less effective if heated during cooking, but is noticeably increased in efficacy by being heated. . Its main benefit is that it acts as an antioxidant and appears to be of use in the fight to lower the risks of contracting cancer. It is the most potent eliminator of singlet oxygen, which is associated with skin aging. It's also thought by many experts to impede the growth of diseases affecting arterial blood vessels. Foods containing allyl sulfides ( includes eschalot, leeks and spring onions) The onion family of foods is rich in allyl sulphides, a chemical which experts believe could be linked to a reduced risk of stomach and colon cancer. Although there is not enough, scientific proof published, allyl sulfides are also thought by many researchers to help with blood circulation, sterilization and insomnia. Foods containing allyl sulfides are low in calories, so are ideal for including in your weight loss regime. The Glycaemic Index Diet The gi (or glycaemic index) diet is reliant on the gi (or glycaemic index), a list showing foods and a score illustrating the ease with which the energy of the food gets converted to sugar in the dieters blood stream. The theory is that slow release food types (ie those food types with a low Gi number), will keep you feeling full for longer and help you to consume fewer food without feeling you are always hungry. It's also extremeley useful for folk with diabetes, as the low GI types of food are useful in controlling surges in blood glucose levels. |