Recipe Makeover

Lasagna is the king of casseroles -- but eating like royalty isn't necessarily good for you. Diabetic Cooking�?thought it was time to turn lasagna into a diabetes-friendly dish.

A basic lasagna recipe might include the following:

1 teaspoon butter

2 cloves garlic, minced

2 cans (about 14 onuces each) Italian-style diced tomatoes, drained.

1/2 teaspoon dried Italian seasoning

1 pound ground beef

1 large onion, chopped

8 ounces uncooked lasagna noodles

1 cup cottage cheese

1 cup ricotta cheese

1 cup (4 ounces) shredded mozzarella cheese

1 egg

2 tablespoons Parmesan cheese

Our Enlightened Lasagna brings the total calories per serving down from 383 to 275. Simple changes improved the healthfulness of the dish without sacrificing flavor. Cooking with olive oil instead of butter, using a leaner ground beef and reducing by half, adding vegetables, and using lower-fat cheeses.

The original recipe had 17 grams (g) of fat, 28 g of carbohydrate, 93 milligrams (mg) of cholesterol, and 453 mg of sodium. The enlightened version has 5 g of fat, 31 g of carbohydrate, 27 mg of cholesterol, and 354 mg of sodium.

Send your favorite enlightened recipe to:

Recipe Makeover

7373 N. Cicero Avenue

Lincolnwood, IL 60712-1613

Enlightened Lasagna

Ingredients:

1 teaspoon olive oil

2 loves garlic, minced

2 cans (14 ounces each) diced tomatoes

1/2 teaspoon dried Italian seasoning

1/2 pound 95% lean ground beef

1 large onion, chopped

8 ounces, uncooked lasagna noodles

1 cup low-fat (1%) cottage cheese

1 cup fat-free ricotta cheese

1 cup shredded part-skim mozzarell cheese, divided

2 egg whites

2 tablespoons Parmesan cheese

Directions:

1. Heat oil in large skillet over medium heat. Add garlic; cook 1 minute. Add tomatoes in their juice and seasoning. Simmer, uncovered, 20 minutes until sauce thickens.

2. Heat large nonstick skillet over medium heat. Add beef and onion; cook and stir until beef is browned and onions is tender. Drain. Stir in mushrooms and zucchini; cook and stir 10 minutes.

3. Combine cottage cheese, ricotta cheese, 1/2 cup mozzarella cheese and egg whites in medium bowl.

Makes 8 servings

2 Starches, 2 Lean Meat, 1 Vegetable

Cal: 275

Total Fat: 5 g

Cal. from Fat: 18%

Sat. Fat: 2 g

Carb.: 31 g

Chol.: 27 mg

Fiber: 2 g

Protein: 24 g

Sodium: 354 mg

Article from DIABETIC COOKING�?Magazine. Vol. 1, �? 50, March/April 2007. ©2007 Publications International, Ltd. page 14-15. E-mail: [email protected].