Spaghetti Squash

Spaghetti Squash

Prep time: 5 minutes
Cooking time: 45 minutes
Makes: 4 cups
Serving Size 1/2 cup

Ingredients

1 whole spaghetti squash

Topping Ingredients as you choose

Directions

1. Wash the skin and cut squash in half lengthwise, crosswise or in 1-inch rings. If squash is too tough to cut, microwave or bake for a few minutes until squash is warm to the touch and soft enough to cut.
2. Remove seeds and stringy fibers with a spoon.
3. Cook squash. The squash flesh should be easily pierced by a fork when done.
4. Microwave (shortest cooking time). Place squash cut side down on a microwave-safe dish with 1 to 2 tablespoons water. Cook on HIGH for about 12 minutes for a medium sized squash.  Time will vary depending on size of squash and power of the microwave.  Squash is done when the shell can be pierced with a fork and the .flesh separates into strands.
5. Let sit for 10 minutes or until squash is cool enough to handle. Use a fork to gently scrape the inside of the squash to make spaghetti-like strands.
6. Refrigerate leftovers within 2 hours.

OR

1. Wash the skin and cut squash in half lengthwise, crosswise or in 1-inch rings. If squash is too tough to cut, microwave or bake for a few minutes until squash is warm to the touch and soft enough to cut.
2. Remove seeds and stringy fibers with a spoon.
3. Cook squash. The squash flesh should be easily pierced by a fork when done.
4. Bake in the oven. Choose a baking temperature between 350 to 425 degrees. Line a baking dish with foil for easier clean up.
   1. -  For a “roasted” flavor, rub cut edges with a little vegetable oil (optional), place cut side down in the pan and bake uncovered.
   2. -  For a “steamed” texture, add ½ cup water to the pan and cover with foil.
5. Check for doneness after about 40 minutes.  Larger squash and lower oven temperatures may take longer to cook. Squash is done when the shell can be pierced with a fork and the flesh separates into strands.
6. Let sit for 10 minutes or until squash is cool enough to handle. Use a fork to gently scrape the inside of the squash to make spaghetti-like strands.
7. Refrigerate leftovers within 2 hours.

Notes

• Season the squash with a little salt and pepper or try nutmeg, onion or garlic powder.
• Top with your favorite pasta sauce. Try our Quick Tomato Pasta Sauce.
• Try sautéed mushrooms, onions or other veggies.
• Add a sprinkling of cheese.
• Include beans, tofu, cooked chicken, or cooked meat to make a one dish meal

Quick Lasagna

Quick Lasagna

Prep time: 10 minutes
Cooking time: 45 minutes
Makes: 9 cups
Serving Size 1 cup

Ingredients

1 pound lean ground beef (15% fat)
1 large onion, chopped
1 clove garlic, minced, or 1/4 teaspoon garlic powder
2 cups spaghetti sauce
4 Tablespoons fresh parsley, or 4 teaspoons dried
1 teaspoon oregano
1 teaspoon basil
1 pint (2 cups) low-fat cottage cheese
2⁄3 cup shredded mozzarella cheese
6 uncooked lasagna noodles
1⁄3 cup grated parmesan cheese

Directions

1. Cook ground beef over medium-high heat (350 degrees in an electric skillet) until it is no longer pink.
2. Drain fat, add onion, and cook until onion is clear.
3. Add garlic, 1 cup of the spaghetti sauce, and herbs; spread evenly in skillet.
4. Reduce heat to low (200 degrees in an electric skillet), spread cottage cheese over mixture, and sprinkle with half of the mozzarella. Top with 4 noodles, breaking remaining 2 to fill in open spaces.
5. Pour remaining spaghetti sauce evenly over the top of noodles; gently press noodles down to moisten.
6. Cover and simmer 15 minutes until noodles are tender. Top with remaining cheeses, cover, and simmer 2 more minutes or until cheeses are melted.
7. Let stand, covered, 5-10 minutes before serving.
8. Refrigerate leftovers within 2 hours.

Cheesy Beef Pasta

Cheesy Beef Pasta

Prep time: 20 minutes
Cooking time: 30 minutes
Makes: 8 cups
Serving Size 1 cup

Ingredients

1⁄2 pound lean ground beef (15% fat)
1 onion, diced (about 1 cup)
2 cloves garlic, minced, or 1/2 teaspoon garlic powder
1 small zucchini, chopped (about 1 1/2 cups)
1 jar (24 to 26 ounces) tomato based pasta sauce
1⁄2 teaspoon dried basil
1⁄2 teaspoon dried oregano
1⁄4 teaspoon hot red pepper flakes (optional)
12 ounces rotini pasta (about 4 cups)
2 ounces shredded cheddar cheese (about 1/2 cup)
6 ounces shredded mozzarella cheese (about 1 1/2 cups)

Directions

1. In a large skillet, cook beef, onion, garlic and zucchini over medium-high heat (350 degrees in an electric skillet) until meat is browned and broken into pieces. Drain any fat.
2. Add the pasta sauce, basil, oregano and red pepper flakes, if desired. Bring to a simmer and cook on medium low (275 degrees in an electric skillet) for 15 minutes.
3. Cook the pasta in boiling water according to package Directions.
4. Drain the pasta and add to the sauce in the skillet. Stir in the cheese and cover until the cheese is melted.
5. Refrigerate leftovers within 2 hours.

Notes

• Substitute broccoli for zucchini. Cook fresh broccoli with the pasta in step 3 or add frozen broccoli in step 2.

Skillet Lasagna

Skillet Lasagna

Prep time: 10 minutes
Cooking time: 30 minutes
Makes: 8 cups
Serving Size 1 Cup

Ingredients

1⁄2 pound ground beef
1⁄2 cup chopped onion
2 cloves minced garlic or 1/2 teaspoon garlic powder
2 1⁄2 cups spaghetti or pasta sauce (26 to 28 ounce container)
1 cup water
8 ounces wide noodles
1 package frozen chopped spinach, thawed (10 ounce)
1 package lowfat cottage cheese (12 ounces or 2 cups)
1⁄2 cup shredded mozzarella cheese (4 ounces)

Directions

1. Stir ground beef, onion, and garlic together in a large skillet over medium high heat (350 degrees in an electric skillet) until meat is browned.
2. Add spaghetti sauce and water to skillet and bring to a boil.
3. Add uncooked noodles, stir, cover with lid, reduce the heat and simmer 5 minutes.
4. Squeeze the thawed spinach to remove the juice then stir into the noodle mixture. Cover and simmer for 5 minutes.
5. Spoon cottage cheese over the top. Sprinkle with mozzarella, cover and heat another 5 to 10 minutes until heated through and noodles are tender.
6. Refrigerate leftovers within 2 hours.

Notes

• Add fresh or canned (drained) sliced mushrooms.
• Use whole wheat pasta instead to increase fiber and make this a whole grain meal.
• Try pasta in a different shape.

Pumpkin Ricotta Stuffed Shells

Pumpkin Ricotta Stuffed Shells

Prep time: 20 minutes
Cooking time: 45 minutes
Makes: 12 shells
Serving Size 2 shells

Ingredients

12 jumbo pasta shells (1/2 of 12 ounce package)
1 1⁄4 cups fat-free ricotta cheese
3⁄4 cup pumpkin puree
1⁄2 cup Parmesan cheese, grated
1⁄2 teaspoon garlic powder or 2 cloves garlic
2 Tablespoons dried basil
1⁄4 teaspoon ground sage
1⁄2 teaspoon salt
1⁄2 teaspoon pepper
1 cup pasta sauce

Directions

1. Cook pasta shells according to package Directions. Drain, separate onto baking sheet and let cool.
2. In a medium bowl, stir together ricotta, pumpkin, Parmesan, and spices. Reserve 1 Tablespoon Parmesan for topping.
3. Preheat oven to 350 degrees. Choose a baking dish that holds all the shells in a single layer.
4. Spread pasta sauce in the bottom of the baking dish. Fill each shell with about 3 Tablespoons of pumpkin mixture, and place shells close together on sauce in baking dish.
5. Cover pan with foil and bake for 30 minutes. Remove foil, sprinkle with remaining cheese and bake for 15 minutes more.
6. Refrigerate leftovers within 2 hours.

Notes

• Freeze unused pumpkin puree and add to soup, chili or pancake recipes

Zucchini Pizza Boats

Zucchini Pizza Boats

Prep time: 10 minutes
Cooking time: 30 minutes
Makes: 3 small zucchinis
Serving Size 1/2 small zucchini

Ingredients

2 medium or 3 small zucchini
1⁄2 cup tomato based pasta sauce
1⁄2 cup shredded mozzarella cheese
2 Tablespoons parmesan cheese

Directions

1. Heat oven to 350 degrees.
2. Wash zucchini. Trim ends and cut each in half lengthwise. Use a spoon to gently scrape out soft, seedy center of zucchini.
3. Place zucchini halves in a small baking dish. Spoon pasta sauce into zucchini halves. Top with mozzarella and parmesan cheeses.
4. Bake for 25 to 30 minutes or until zucchini can be pierced with a fork and cheese is bubbly and brown. Serve warm.
5. Refrigerate leftovers within 2 hours.

Spinach & Chicken Italian

Spinach & Chicken Italian

Prep time: 5 minutes
Cooking time: 30 minutes
Makes: 7 cups
Serving Size 1 cup

Ingredients

1 cup tomato pasta sauce
1 pound chicken breast cut or pounded into 1/2-inch thick slices
1⁄4 teaspoon each salt and pepper
1 package frozen spinach, thawed and drained or 4 cups fresh spinach leaves
3⁄4 cup shredded mozzarella cheese

Directions

1. Preheat oven to 350 degrees.
2. Pour ½ cup of pasta sauce in a large baking dish. Sprinkle salt and pepper over chicken and add to the dish. Top with remaining ½ cup of pasta sauce, spinach and mozzarella.
3. Bake for 30 to 40 minutes until chicken is no longer pink inside and cheese begins to turn brown.
4. Refrigerate leftovers within 2 hours. 

Quick Tomato Pasta Sauce

Quick Tomato Pasta Sauce

Prep time: 5 minutes
Cooking time: 15 minutes
Makes: 4 servings
Serving Size 1/2 cup

Ingredients

2 teaspoons vegetable oil
2 cloves garlic minced or 1/2 teaspoon garlic powder
1 can (14.5 ounces) diced or crushed tomatoes
1⁄4 teaspoon each salt and pepper
1 Tablespoon lemon juice (optional)
1⁄4 teaspoon red pepper flakes (optional)

Directions

1. In a medium saucepan, heat vegetable oil over medium heat. Add garlic and cook for 1 minute. (If using garlic powder, omit oil and skip this step).
2. Add tomatoes, lemon juice, salt, pepper and red pepper flakes, if desired. Cook until heated through, stirring occasionally. For a thicker sauce, cook an extra 10 to 20 minutes to allow more of the liquid to evaporate.
3. Refrigerate leftovers within 2 hours.

Easy Manicotti

Easy Manicotti

Prep time: 20 minutes
Cooking time: 20 minutes
Makes: 14 servings
Serving Size 1 filled shell

Ingredients

1 package (8 ounces) manicotti shells (14 shells)
1 egg
1 carton (15 ounces) low-fat ricotta or cottage cheese
6 ounces shredded low-fat mozzarella cheese (about 1 1/2 cups)
1⁄2 cup fresh parsley, minced, or 3 tablespoons dried parsley
1⁄4 teaspoon salt
1⁄4 teaspoon pepper
1 Tablespoon italian seasoning
1⁄2 teaspoon garlic powder or 2 cloves garlic, minced
1 jar (24 to 26 ounces) pasta sauce

Directions

1. Preheat oven to 350 degrees.
2. Cook pasta according to package directions and drain.
3. While pasta is cooking, beat egg in medium bowl. Add ricotta or cottage cheese, mozzarella cheese, parsley, salt, pepper, Italian seasoning and garlic powder. Mix well.
4. Pour a little of the pasta sauce in the bottom of a rectangular baking pan to prevent pasta from sticking.
5. Stuff shells with filling (about 2-3 rounded teaspoons per shell). Arrange stuffed shells in pan. Pour remaining sauce evenly over pasta.
6. Bake for 10 to 15 minutes or until bubbly throughout.
7. Let rest 10 minutes outside of oven before serving.
8. Refrigerate leftovers within 2 hours.

Notes

• Add Parmesan cheese to the filling mixture.
• Add your favorite spices to sauce for additional flavor.