HERBS AND SPICES | WEIGHT SHAPES


Diet and Health







HERBS AND SPICES


HERBS AND SPICES CALORIES AND PROTEIN

Feel free to play with any herbs and spices in this dish.

Ingredient       Calories    Protein
Lasagna pasta, 9 pieces, boiled to package specifications 1050.0 35.0
Tofu mori – nu lite firm, 1 box, broken up into a paste and drained 140.0 24.0
Lo fat cottage cheese, drained, 2 cups 400.0 56.0
99% fat free ground turkey breast 1 1/2 pounds 660.0 154.0
Trader joes rustica marinara or your favorite pasta sauce 30 oz jar (at 80 calories per half cup serving) 500.0 15.0
2 large eggs, lightly beaten 150.0 14.0
Lo fat mozzarela cheese 1 lb, grated 825.0 75.0
Parmesan cheese 1.5 oz, grated 150.0 14.0
Onion 2 cups, chopped 120.0 3.6
Optional additional ingredients – wine, basil, Italian dry herbs. Tabasco, crushed garlic all to taste Negligible Negligible

To drain cottage cheese and tofu, mix them together, put into a fine collander or cheese cloth, and let excess moisture drip out for about an hour, stirring ocaisionally. Pre heat overn to 350 degrees.

Brown the turkey and onion together in a non-stick pan until turkey is cooked through. You may need to add a small amount of water or wine to prevent the turkey from sticking or burning. Add optional additional ingredients to taste. Mix with pasta sauce and set aside.

Mix together eggs, tofu – cottage cheese mix. Add mozzarella and parmesan. Optional you can add fresh or dried chopped basil, 1 to 5 tablespoons and 3 to 10 cloves of fresh chopped garlic to this cheese egg mix for extra flavor.
Put 3 pieces of lasagna noodle on bottom of greased 9″ x 13″ baking dish. Put 1/3 of the sauce on top. Then evenly spread 1/3 of the cheese mix on top of that. Repeat twice.

Bake at 350 on the middle rack in the center of the oven about 40 minutes or until evenly golden brown and bubbling. Remove from oven and let stand 10 minutes. Slice, serve and enjoy.

Protein       Servings   Calories    Protein
21 g servings 18.6 214.8 21.0
28 g protein servings 14.0 286.4 28.0
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