Zucchini Lasagna

Baking Time: 30-40 minutes
Number of Servings: 6

Ingredients

Directions

1. Preheat oven to 350¡ F. Lightly spray a 9 x 13
   inch baking dish with vegetable oil spray.
2. In a small bowl, combine 1/8 cup mozzarella and
   1 Tbsp parmesan cheese. Set aside.
3. In a medium bowl, combine remaining
   mozzarella and Parmesan cheese with all of
   the
   cottage cheese. Mix well and set aside.
4. Combine tomato sauce with remaining
   ingredients. Spread a thin layer of tomato sauce
   in the bottom of the baking dish. Add a third of
   the noodles in a single layer.
   Spread half of the
   cottage cheese mixture on top. Add a layer of
   zucchini. Repeat layering.
   Add a thin coating of
   sauce. Top with noodles, sauce, and reserved
   cheese mixture.
   Cover with aluminum foil.
5. Bake 30 to 40 minutes. Cool for 10 to 15
   minutes. Cut into 6 portions.

Nutrition Facts

– Serving Size: 1 piece
Amount Per Serving
Calories: 276

Total Fat: 5 g

Saturated fat: 2 g

Cholesterol: 11 mg

Sodium: 380 mg

Source: National Heart,
Lung, and Blood Institute, a part of the National Institutes of Health and the U.S. Department of Health and Human Services

Vegetarian Spaghetti Sauce

Cooking Time: 45-50 minutes
Number of Servings: 6

Ingredients

Directions

1. In a medium skillet, heat oil. SautŽ onions,
   garlic, and zucchini in oil for 5 minutes on
   medium heat.
2. Add remaining ingredients and simmer
   covered for 45 minutes. Serve over spaghetti.

Nutrition Facts

– Serving Size: 3/4 cup
Amount Per Serving
Calories: 102

Total fat: 5 g

Saturated fat: less than 1 g

Cholesterol: 0 mg

Sodium: 459 mg

Source: National Heart,
Lung, and Blood Institute, a part of the National Institutes of Health and the U.S. Department of Health and Human Services

Tuna Salad

 
Number of Servings: 5

Ingredients

Directions

1. Rinse and drain tuna for 5 minutes. Break
   apart with a fork.
2. Add celery, onion and mayonnaise and mix
   well.

Nutrition Facts

– Serving Size: 1/2 cup
Amount Per Serving
Calories: 146

Total fat: 7 g

Saturated fat: 0 g

Cholesterol: 25 mg

Sodium: 158 mg

Source: National Heart,
Lung, and Blood Institute, a part of the National Institutes of Health and the U.S. Department of Health and Human Services

Turkey Stuffed Cabbage

 
Number of Servings: 5

Ingredients

Directions

1. Rinse and core cabbage. Carefully remove 10 outer leaves, place in
   saucepan
   and cover with boiling water. Simmer 5 minutes.
   Remove and drain cooked cabbage leaves on paper toweling.
2. Shred 1/2 cup of raw cabbage and set aside.
3. Brown ground beef and turkey and minced onion in skillet. Drain
   fat.
4. Place cooked and drained meat mixture, bread crumbs, water, and
   pepper
   in mixing bowl.
5. Drain tomatoes, reserving liquid, and add 1/2 cup tomato juice from
   can to meat mixture.
   Mix well; then place 1/4 cup filling on each parboiled, drained cabbage
   leaf.
   Place folded side down in skillet.
6. Add tomatoes, sliced onion, water, shredded cabbage, and carrot.
   Cover and simmer about 1 hour (or until cabbage is tender), basting
   occasionally.
7. Remove cabbage rolls to serving platter, keep warm.
8. Mix lemon juice, brown sugar, and cornstarch together in small bowl.
   Add to vegetables and liquid in skillet and cook, stirring occasionally,
   until thickened and clear. Serve over cabbage rolls.

Nutrition Facts

– Serving Size: 2 rolls
Amount Per Serving
Calories: 257
Total fat: 9 g
Saturated fat: 3 g
Cholesterol: 54 mg
Sodium: 266 mg

Source: National Heart,
Lung, and Blood Institute, a part of the National Institutes of Health and the U.S. Department of Health and Human Services

Summer Vegetable Spaghetti

Cooking Time: 25-30 minutes
Number of Servings: 9

Ingredients

Directions

1. Combine first 10 ingredients in large saucepan; cook for 10 minutes,
   then stir in tomato paste. Cover and cook gently, 15 minutes, stirring
   occasionally until vegetables are tender.
2. Cook spaghetti in unsalted water according
   to package directions.
3. Spoon sauce over drained hot spaghetti
   and sprinkle parmesan cheese over top.

Nutrition Facts

– Serving Size: 1 cup spaghetti and 3/4 cup sauce with vegetables
Amount Per Serving
Calories: 279

Total fat: 3 g

Saturated fat: 1 g

Cholesterol: 4 mg

Sodium: 173 mg

Source: National Heart,
Lung, and Blood Institute, a part of the National Institutes of Health and the U.S. Department of Health and Human Services

Spicy Southern Barbeque Chicken

Cooking Time: approximately 1 hour
Number of Servings: 8

Ingredients

Directions

1. Place chicken in a 13x9x2-inch pan. Arrange onions over the top.
2. Mix together vinegar, Worcestershire sauce, brown sugar, pepper, hot
   pepper flakes, chili powder, and stock.
3. Pour over the chicken and bake at 350¼ F for 1 hour or until done.
4. Baste occasionally.

Nutrition Facts

– Serving Size: 1 chicken part with sauce
Amount Per Serving
Calories: 176

Total fat: 6 g

Saturated fat: 2 g

Cholesterol: 66 mg

Sodium: 240 mg

Source: National Heart,
Lung, and Blood Institute, a part of the National Institutes of Health and the U.S. Department of Health and Human Services

Spinach Stuffed Sole

Cooking Time: 15-20 minutes
Number of Servings: 4

Ingredients

Directions

1. Preheat oven to 400¼ F.
2. Spray a 10×6-inch baking dish with nonstick cooking spray.
3. Heat oil in skillet; saute mushrooms about 3 minutes or until tender.
4. Add spinach and continue cooking about 1 minute or until spinach is
   barely
   wilted. Remove from heat; drain liquid into prepared baking dish.
5. Add oregano and garlic to drained sauteed vegetables; stir to mix
   ingredients.
6. Divide vegetable mixture evenly among fillets, placing filling in center
   of each fillet.
7. Roll fillet around mixture and place seam-side down in prepared baking
   dish.
8. Sprinkle with sherry, then grated mozzarella cheese. Bake 15-20 minutes
   or until fish flakes easily. Lift out with a slotted spoon.

Nutrition Facts

– Serving Size: 1 fillet roll
Amount Per Serving
Calories: 262

Total fat: 8 g

Saturated fat: 4 g

Cholesterol: 95 mg

Sodium: 312 mg

Source: National Heart,
Lung, and Blood Institute, a part of the National Institutes of Health and the U.S. Department of Health and Human Services

Spicy Baked Fish

Cooking Time: 15 minutes
Number of Servings: 4

Ingredients

Directions

1. Preheat oven to 350¡ F. Spray a casserole
   dish with cooking oil spray.
2. Wash and dry fish. Place in dish. Mix oil and
   seasoning, and drizzle over fish.
3. Bake uncovered for 15 minutes or until fish
   flakes with fork. Cut into 4 pieces. Serve
   with rice.

Nutrition Facts

– Serving Size: 1 piece of fish- 3 ounces
Amount Per Serving
Calories: 133

Fat: 1 g

Saturated fat: 0 g

Cholesterol: 77 mg

Sodium: 119 mg

Source: National Heart,
Lung, and Blood Institute, a part of the National Institutes of Health and the U.S. Department of Health and Human Services

Southwestern Pork and Pepper Stir-Fry

Scallop Kabobs

Cooking Time: 15 minutes
Number of Servings: 4

Ingredients

Directions

1. Perboil green peppers for 2 minutes.
2. Alternately thread first three ingredients on skewers.
3. Combine next five ingredients.
4. Brush kabobs with wine/oil/lemon mixture, place on grill (or under
   broiler).
5. Grill 15 minutes, turning and basting frequently.

Nutrition Facts

– Serving Size: 6 ounce scallop kabob
Amount Per Serving
Calories: 224

Total fat: 6 g

Saturated fat: less than 1 g

Cholesterol: 43 mg

Sodium: 355 mg

Source: National Heart,
Lung, and Blood Institute, a part of the National Institutes of Health and the U.S. Department of Health and Human Services