Tasty Thursday: Turkey Lasagna with Homemade

Tasty Thursday

 

 

I happened upon this recipe while thumbing through the latest Clean Eating magazine and bought the darn thing JUST for this recipe. It. Is. DELICIOUS.

 

I urge you to make it right now. Tonight. Just do it...soon. You will love it as much as my family and I did. I promise.

 

 

Ingredients:

1 Tbsp olive oil

1 white onion, chopped

1 large carrot, peeled and chopped

1 large celery stalk, chopped

4 cloves garlic, chopped

1/2 tsp dried oregano

2 Tbsp balsamic vinegar

2 28-oz. BPA-free cans unsalted whole tomatoes with basil (TRY: Eden Organic Whole Tomatoes with Basil)

1 Tbsp raw honey

1/2 tsp sea salt, divided

1 tsp fresh ground black pepper, divided, plus additional to taste

1 9 oz. package frozen chopped spinach

olive oil cooking spray

1 lb ground turkey

15 oz. reduced fat ricotta cheese, drained

1/3 cup loosely packed chopped fresh basil leaves

12 whole wheat lasagna noodles (no boil or boiled at home)

4 oz. reduced fat, grated Italian four cheese blend

 

Instructions:

1. In a Dutch oven or large saucepan on medium-high heat, heat oil. Add onion, carrot, and celery and cook until soft and lightly browned, 10-12 minutes. Add garlic and oregano and cook, stirring constantly, 1 minute. Add vinegar and let bubble for 10-20 seconds, scraping any browned bits in bottom of pan. Add tomatoes and stir to combine, breaking up with a spoon. Bring to a boil, then reduce heat to medium to medium-low and maintain a steady simmer. Cook for 1 hour, stirring every 10 to 15 minutes, until thickened. Stir in honey, 1/4 tsp salt and 1/4 tsp. pepper.

 

2. Using an immersion blender, blend sauce to slightly chunky puree. Boil noodles as directed on package at this time, if they are no boil noodles, skip this step.

 

3. Place spinach in fine mess strainer and press firmly to drain. Mist a large skillet with cooking spray and heat on medium-high. Add turkey and cook, breaking up with spoon until no longer pink, 6-7 minutes. Add spinach, remaining 1/4 tsp salt and 1/2 tsp pepper and cook, stirring frequently, until heated through, about 2 minutes. Transfer to a medium bowl.

 

4. In a second bowl, combine ricotta and basil. Season with additional black pepper.

 

5. Spread 1/4 cup sauce inside a 9x13-inch baking dish. Top with 4 noodles, half of ricotta, one third of cheese blend, half of turkey and one cup sauce. Repeat once more, starting with noodles and ending with sauce. Top with remaining noodles, remaining sauce, and remaining cheese blend. Cover with foil and bake for 30 minutes. Remove foil and bake until cheese is melted and sauce is bubbling, 5 to 10 minutes more. Rest for 15 minutes before serving.

 

Nutrients per serving (1/10 of lasagna):

Calories - 253, Total Fat - 9g, Sat. Fat - 4g, Monounsaturated Fat - 3g, Polyunsaturated Fat - 2g, Carbs - 30g, Fiber - 5g, Sugars - 8g, Protein - 24g, Sodium - 310mg, Cholesterol - 44mg

 

 

For more recipes, tips, motivation, and help with losing weight FROM HOME -- follow me on Facebook at Flabby Mom to FIT Mom ...I look forward to helping YOU reach your goals! If you would like me to be your FREE coach - please sign up here!



 

 

My Tips for Dining Out

   

    Being a Mom, I’ve learned to plan ahead. Having a back up plan is also a good thing.

    The same thing goes when eating out. Be prepared to be bombarded with the specials of the day and the temptations that are always offered at the end of the meal. Have a plan. If you can, cook at home. This way you know exactly what you’re putting in your body and are able to cook your food exactly the way you NEED it to be, if you are trying to improve your diet and lose weight/get healthy.

If you MUST go out:

(Tips adapted from Tosca Reno's "Stripped" book.)

1. Develop a “healthy” Mindset. Before dining at a restaurant, make the plan to automatically ask for a to-go box so that when your entrée hits your table, you can put half into the box to go. Out of sight, out of mind and staying in your caloric range for the day.

2. Listen to your body-  By all means, enjoy your food. Enjoy each bite! But, eat for the purpose of satisfying your hunger. Listen to what your body (not your mind) is telling you and remember to keep your goal in mind! If you need to (and I'm one that does this!) put a copy of your "goal" or motivation photo in your handbag or wallet to look at at the beginning of the meal.

3. Hold the bread! Remember this is not helping you achieve your weight loss goal.

4. Start green. Start your meal with a house salad, but have them hold the dressing. Squeeze a lemon wedge or two over your leafy greens or ask for some balsamic vinegar.

5. Soup's the name of the game. No salad options on the menu? To curb your hunger so you’re not ravenous by the time your entrée shows up try a broth-based soup.

6. Check for Clean Cooking. Look for entrée options featuring grilled, baked, or roasted meats or fish and steamed or raw veggies. If they aren’t listed on the menu, ask the server to prepare it that way. (No, it's not rude to ask the kitchen to prepare your meal to your standards.)

7. “Fletcherize.” The practice of chewing each mouthful a minimum of 25 times. It gives your body a chance to recognize when you are becoming full. Yes, this practice takes some time to get used to, but is well worth it to practice. You become completely aware of when you are full.

9. No Drink for me, please. You want to avoid alcohol because sugar can derail you in the most powerful way. Have sparkling water with lemon or lime slices.

10. Stop before the end. Think of your plan to shed those pounds, if you can’t resist something sweet ask if they have fresh fruit and have 1 cup. Leave it at that.

My personal favorite tips are to look up the restaurant menu ahead of time online. That way you can go in with a plan written down - no need to even look at the menu the waiter/waitress will hand you. Or, don't be afraid to ask them to cook exactly what you need to reach your goals. Most restaurants have a lean meat or fish and plenty of greens (most have broccoli, green beans, asparagus, or salad) to satisfy you and your goals.

Remember to follow me on Facebook at Flabby Mom to FIT Mom for more tips and motivation!

Wonder Wednesday: Pasta and Depression in Women?

Wonder Wednesday: Pasta and Depression in Women??

 

     Pasta and depression?  WHAT?  In a new study published in the journal Brain, Behavior, and Immunity, that is exactly what medical professionals have discovered. Over the course of 12 years, the Harvard school of Public Health followed the diets of 43,000 women and discovered a link to a diet high in refined grains, such as pasta, and fatty, red meats and a 29-41% likelihood that those women would be treated for depression. Blood tests revealed that women who consumed this type of diet tested significantly higher for three biomarkers of inflammation.This new study isn’t the first to link certain diet choices to inflammation and depression, but it is one of the most complete to date. 

 

 

Dr. Michel Lucas, co-author of the study, says that the link between inflammation and depression is not clear, but evidence is accumulating that relates certain foods to an increased risk of inflammation and depression, while others seem to have the opposite effect.

 

Dr. Lucas' research shows that foods such as coffee, olive oil, wine, and vegetables, including carrots, sweet potatoes, and leafy greens - if consumed daiy - can actually reduce inflammation and depression. A Mediterranean style diet is recommended, heavy in olive oil and fish,  has been linked to lower rates of mood disorder.

 

 

What are YOUR thoughts on this new study and do you agree with what has been found throughout the conducted study? 

 





Eat Clean: Chili Chicken Kebabs

Chili Chicken Kebabs

 

 

Ingredients

• 3 Tbsp / 45 ml extra virgin olive oil
• 1½ Tbsp / 22.5 ml balsamic vinegar
• Juice of one lime
• 1 tsp / 5 ml chili powder
• ½ tsp / 2.5 ml paprika
• 1 tsp / 5 ml cayenne pepper
• Sea salt and freshly ground black pepper, to taste
• 2 garlic cloves, pressed or minced
• 1 lb / 454 g boneless skinless chicken breast, cut into 1½ inch / 4-cm pieces
• 1 large onion, chopped into thick pieces

Preparation

1. In a small bowl whisk together olive oil, vinegar and lime juice. Season with chili powder, paprika, cayenne pepper, salt, pepper and pressed garlic.
2. Place the chicken in a shallow baking dish with the sauce and stir to coat.
3. Preheat the grill to medium high. Thread the chicken onto the skewers, alternating with chopped onion pieces. Discard the marinade.
4. Lightly oil the grill grate. Grill the skewers for 10 to 15 minutes or until the chicken juices run clear.

Serve with roasted (or grilled) asparagus, vegetables, or your favorite salad!

Nutritional Value per Kebab:

Calories: 186
Calories from Fat: 75
Total Fat: 8.5 g
Saturated Fat: 1 g
Total Carbs: 6 g
Fiber: 1 g
Protein: 25 g
Sodium: 334 mg
Cholesterol: 61 mg

All credit for the recipe goes to .