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Ingredients

  • 5 garlic cloves
  • 1 (16-ounce) carton 1% low-fat cottage cheese
  • ½ cup (4 ounces) cream cheese, fat-free, block style
  • ½ cup (1 ounce) Romano cheese, grated, fresh
  • 2 ½ tsp basil, dried
  • ½ tsp red pepper, crushed
  • 1 egg, large
  • 1 (26-ounce) pasta sauce, tomato basil, fat-free
  • Cooking spray
  • 14 cooked lasagna noodles, (whole wheat preferably)
  • 3 cups (8 ounces) prosciutto or ham, chopped
  • 2 cup (4 ounces) mozzarella cheese, part-skim, shredded

Method

  1. Preheat oven to 375 degrees
  2. Drop garlic through food chute with food processor on, and process until minced. Add cottage cheese; process 2 minutes or until smooth. Add cream cheese, 2 tablespoons Romano, basil, pepper, and egg; process until well-blended.
  3. Spread ½ cup pasta sauce in the bottom of a 13 x 9-inch baking dish coated with cooking spray. Arrange 3 noodles over the pasta sauce; top with 1 cup cheese mixture, 1/3 cup prosciutto, and ¾ cup pasta sauce. Repeat the layers two times, ending with noodles. Spread remaining pasta sauce over noodles. Sprinkle with 2 tablespoons Romano and mozzarella.

Serves: 9

APPROXIMATE NUTRITIONAL ANALYSIS: (Per serving)

419 calories, 33 grams of protein, 41 grams of carbohydrates, 13 grams of fat, and 5 grams of fiber.

Triple Lemon Blueberry Muffins

Fat-burning snacks are made easy with this muffin recipe. One muffin can satiate you and keep your body in fat burning mode. Bake it and benefit from the bump in fiber, protein and energy it provides.

Ingredients

  • 1 (6-ounce) container light lemon yogurt
  • ½ cup low-fat milk
  • 3 TBSP butter, melted
  • 1 large egg
  • 1 tsp vanilla extract
  • 1 tsp lemon zest
  • ½ tsp lemon extract
  • 1 cup all-purpose flour
  • 1 cup whole wheat flour
  • ½ cup evaporated cane juice
  • 2 tsp evaporated cane juice or no-calorie sweetener of choice
  • 1 TBSP baking powder
  • ½ tsp baking soda
  • 1 cup blueberries, fresh

Method

  1. Preheat oven to 375 degrees. Lightly spray 12 muffin cups with non stick cooking spray (or line with paper or foil liners.)
  2. In a medium bowl, whisk together the first seven ingredients (yogurt through lemon extract). Set aside.
  3. In a large bowl, stir together the next five ingredients (flour through baking soda using 2 tablespoons of sugar). Add blueberries and stir lightly to coat with flour. Make a well in the center and add the yogurt mixture. Using a large spoon, stir until dry ingredients are just moistened.
  4. Spoon the batter evenly into the prepared muffin tins, filling each cup two-thirds full. Evenly sprinkle the 2 remaining teaspoons of sugar over the muffins.
  5. Bake for 17 to 20 minutes or until center springs back when lightly touched. Cool for 5 minutes before removing to a wire rack.

Serves: 12

APPROXIMATE NUTRITIONAL ANALYSIS: (Per serving)

149 calories, 4 grams of protein, 29 grams of carbohydrates, 3 grams of fat, and 2 grams of fiber.

 

 

All recipes provided by Robert Ferguson’s Diet Free Life, which you can learn more at http://www.dietfreelife.com. 

5 Easy To Make Fat-Burning Recipes  was originally published on blackdoctor.org

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