Nutrition

Sausage / Mushroom / Spinach Lasagna

Turkey LasagnaA serving of this delicious dish has 1/3 the fat and ½ the calories of a regular version of Lasagna.  For convenience, steps 1 to 5 may be made a day ahead.

Makes:  10 Servings    Prep Time:  30 Minutes    Total Time:  2 Hours

Ingredients

  • 8 oz whole-wheat Lasagna noodles
  • 1.5 lean, spicy Italian Turkey sausage or soy based sausage
  • 4 cups Mushrooms, sliced (10 oz)
  • ¼ cup Water
  • lb Spinach (frozen), thaw out (6 Cups fresh spinach
  • can Tomatoes, 28 oz –   crushed tomatoes, preferably chunky
  • ¼ cup fresh basil, chopped
  • ¼ teaspoon salt
  • freshly ground pepper, to taste
  • 1 lb Ricotta cheese, part-skim (2 cups)
  • 1 egg
  • 8 oz mozzarella cheese, part-skim-shredded & divided (~2 cups)

Directions

  1. Bring large pot of water to boil.
  2. Coat skillet with cooking spray.
  3. Mix 1 lb Ricotta & 1 egg in bowl; preheat oven to 350
  4. Mix ¼ Cup basil, ¼ t salt, pepper, ¼ Cup water, and 28 oz. crushed tomato together in a bowl.
  5. Add 8 oz. noodles to boiling water.
  6. After 2 minutes drain noodles.
  7. Return noodles to pot.
  8. Cover with cool water.  Set Aside
  9. Add 4 Cups mushrooms; to skillet; cook 8-10 minutes.
  10. Stir 1 lb. frozen spinach (6 Cups fresh spinach) into skillet.
  11. Remove Skillet from heat.
  12. Assemble Lasagna:  Spread ½ cup tomato mix in baking dish; Arrange a portion of noodles on top of tomato mixture; Spread ricotta over noodles; Top w/ ½ sausage & 1/3 mozzarella; Continue layering, finish with tomato mixture; Cover dish with foil; bake until bubbling.  Serve.

Nutrition

Per Serving:  328 Calories

13.5 g fat; 78.7 mg cholestrol; 29 g carbohydrate; 0 g added sugars; 27 g protein; 6 g fiber; 684 mg sodium; 708 mg potassium

Nutrition

Protein – How Much To Consume Per Day?

Without eating enough protein, we cannot survive.

Proteins are the main building blocks of the body.  As a general rule, 10 – 35% of our daily calories should come from protein. The body cannot store protein for future use, so we must maintain a steady/daily intake.

All of our body parts:  cells, tissues, muscles and organs need protein in order to function properly.  The Institute of Medicine suggests that adults should consume 10 to 35 percent of their total calorie intake from protein.  Protein is necessary for:

  • Growth and development (in children)
  • Muscle growth
  • Regeneration and repair of body part components
  • Healthy skin, organs and glands
  • Maintenance of fluid balance
  • Developing antibodies to guard against infection
  • Creating a proper balance of blood acidity and alkalinity.

When we consume protein, it is digested and ‘broken down’ into its component amino acids.  These amino acids are then used by the body to replace and repair cells, tissues, muscle and organs. Consuming too little protein can lead to loss of muscle mass, stunted growth, fatigue and changes in skin and hair.

Protein also makes us feel more full/satiated after a meal. Compared to fat and carbs, protein offers more “bang for your buck” when it comes to filling you up and feeling satisfied after eating.  People who don’t eat enough protein may actually eat more food and still have an appetite afterwards.

How much protein do we need to ingest every day?  Not everyone needs the same amount.  Protein requirements depend on:

Age & Gender

  • Babies need about 10 grams per day.
  • School-age kids need 19-34 grams per day.
  • Teenage boys need up to 52 grams a day.
  • Teenage girls need 46 grams per day.
  • Adult men need about 56 grams a day (about 56 grams per day, 0.7 – 0.8 grams of protein per pound of body; active men will require more).
  • Adult women need about 46 grams a day (71 grams, if pregnant or breastfeeding).  However, actual protein requirements may be higher depending on a woman’s needs and activity level
  • Seniors, the elderly and those recovering from injuries need to increase their protein intake. (Increased protein consumption can help to improve strength, muscle mass, immune capability, bone health, blood pressure and wound-healing.

Body size – larger body size require extra protein intake to maintain good health.

Activity level – coincides with how much energy you burn in a day.  (Athletes require more protein than non-athletes, and the amount of protein needed is based on size and activity level.)

Choose healthy proteins:  lean meat, poultry, low-fat dairy, fish, soybeans, quinoa; beans, peas, nuts and seeds (eat a variety of these); tofu; eggs; grains, some vegetables, and some fruits (provide small amounts of protein).  Those following a vegetarian diet, getting enough protein can be a little difficult. Consume protein sources like beans, eggs, quinoa and tofu, in healthy vegetarian recipes.

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Nutrition

Baja Fish Tacos

The Institute of Medicine suggests that adults should consume 10 to 35 percent of their total calorie intake from protein.  However, while considering protein intake, it is also important to choose an overall healthy diet that provides the protein you needed along with other nutrients.

A healthy lifestyle includes a diet low in fat with sufficient protein and carbohydrates, eaten in proper portions (about half of which are fruits and vegetables), and physical activity/exercise.  Enjoy the recipe below, Baja Fish Tacos, for a delicious, well balance meal.

Baja Fish Tacos

Prep Time: 10 minutes; Cook:10 minutes; Number of servings: 4

Ingredients

  • 14 oz. thawed tilapia filets, about 3.5 oz. per serving
  • 1 medium onion chopped, divided
  • 1 medium tomato chopped, divided
  • 1 ripe avocado, chopped
  • 12 oz. broccoli or cabbage slaw
  • 4 servings whole wheat tortillas (check package for serving size)
  • 2 tsp taco dry taco seasoning
  • zest of 1 lemon, about 1 T
  • juice of 1/2 lemon, about 1 T
  • cilantro, fresh, chopped fine, about 2 tbsp.

Directions

  1. Chop onion and tomato.
  2. Shred cabbage (or use pre-shredded; non-dressed broccoli slaw).
  3. Place tortillas in the microwave for ~ 30 seconds on medium to make them more pliable.
  4. Chop or slice entire avocado.
  5. Sprinkle tilapia filets on both sides with taco seasoning.
  6. Place in nonstick pan and cook over med heat until pan-side appears white, about 3-5 min.
  7. Flip, adding half the onions and half the tomatoes.
  8. Using the spatula, chunk up and cook fish, trying to evenly distribute with seasonings and vegetables.
  9. Cook the fish about another 3 minutes.
  10. Remove from heat and stir in lemon juice.
  11. Fill tortillas with fish mixture, chopped vegetables, cabbage, cilantro and lemon zest.

Nutritional Info

Calories Per Serving: Calories: 365

Total Fat: 12.5 g; Cholesterol: 57.0 mg; Sodium: 426.8 mg; Total Carbs: 34.0 g; Dietary Fiber: 8.2 g; Protein: 32.2 g