Rotisserie Chicken Enchiladas

If you are looking for meal ideas you MUST check out Jen-fits Playground!
She has a ton of free recipes and even more for members.

I love this recipe simply because it is super tasty, fast and inexpensive to make. Try it and let me know if you love this as much as I do :-D

*DON'T THROW AWAY THE CARCASS* Throw it in a crock pot and simmer for a few hours to make a useful stock fir future recipes or add veggies and quinoa to make a yummy soup.

Makes 5 servings (2 stuffed tortillas each)
Ingredients:

• 1 cup fat-free refried beans
• 2 cups green enchilada sauce
• 10 oz Rotisserie Chicken (Costco $4.99!)
• 1/4 cup fat-free cheddar cheese
• 1/4 cup fresh chopped Cilantro
• 1/2 cup nonfat Greek Yogurt (VOSKOS is my favorite)
• 1/2 red or white onion thinly sliced and sauteed
• Cumin spice
• 10 low-fat, low-calorie corn tortillas

Directions:
Remove chicken breast from Rotisserie Chicken and shred. Distribute chicken evenly among tortillas.
Grease (spray) a small casserole dish.

Saute sliced onion for 3-5 minutes until softened. Add enchilada sauce and heat through. Pour a little sauce in each tortilla. Add a tablespoon or so of refried beans to each tortilla. Sprinkle with fresh cilantro and Cumin spice. Roll tortillas and place (seam down) tightly in casserole dish.

Top with remaining enchilada sauce. Sprinkle with fat-free cheddar cheese.

Bake in oven at 350 for 20 minutes or until heated through (chicken is already cooked, so it shouldn’t take too long).

Serve with fat-free sour cream or with nonfat Greek Yogurt. We used Greek Yogurt to help increase protein.

Nutrition:
Calories 326
Calories from Fat 63.6
Total Fat 7.07g
Saturated Fat 1.67g
Cholesterol 38.16mg
Sodium 1160mg
Total Carbohydrate 40.23g
Dietary Fiber 4.42g
Sugars 2.73g
Protein 22.28g

Low Fat Passover Dinner -Roast Chicken with Cinnamon, Apricots and Apples

Roast Chicken with Cinnamon, Apricots and Apples

• 3 Roasting Chickens, thoroughly cleaned and cut into 8ths
• Salt, pepper and cinnamon
• Dried apricots, cut
• Cooking apples, sliced but not peeled

Spray bottom of roasting pan with passover non stick spray.
Place cut up apricots and apples on bottom of pan.
Rub chicken with mixture of salt, pepper and cinnamon.
Place chicken on top of apricots and apples.
 
Cover TIGHTLY and slow cook at 300 degrees until done (approx. 1 1/2 - 2 hrs.)
It is a good idea to check every 15 minutes and baste when necessary.

Remember, there are no specific measurements in this recipe. Use as many apples and apricots that you wish.

If you find that the apples do not provide enough liquid, you can add a bit of apple juice to pan.
Enjoy and Happy Pesach!

A Weeks Worth of Dinner Ideas!

Set aside one hour every weekend to map out your meal plan for the coming week. Then create a shopping list for the ingredients you'll need. Stock up on quick-and-healthy staples. You'll notice when you take the time to plan meals, one thing will be missing from your grocery cart—junk food. "

A WEEK OF GOOD DINNERS

SUNDAY: Broil marinated skirt steak. Serve with roasted asparagus and brown rice (stir in raisins and pecans).

MONDAY: Slice leftover steak and wrap in a whole-wheat tortilla along with pepper strips and jarred salsa.

TUESDAY: Roast a chicken (or buy one already cooked). Eat half with a baked sweet potato and steamed broccoli.

WEDNESDAY: Cook rigatoni and one bag frozen Italian vegetables. Combine with spaghetti sauce and leftover chicken.

THURDAY: Bake halibut topped with onion and a can of seasoned, diced tomatoes. Serve with quinoa and salad.

FRIDAY: Cook instant whole-grain brown rice. Top with greens, shrimp, pineapple, and sesame dressing.

SATURDAY: Grill beef and vegetable kebabs. Slice up a baking potato, toss with olive oil and salt. Grill on foil.

Chipotle Flank Steak Tacos With Pineapple Salsa

Healthy Steak Tacos

Craving Mexican food? There's no need to go out for a heavy, calorie-loaded Mexican dinner. Forgo the extra fat and calories, and instead create this delicious steak taco meal for your family. It combines savory and sweet flavors and can be prepared in less than 25 minutes!
 





Chipotle Flank Steak Tacos With Pineapple Salsa
Ingredients

• 12 soft whole-wheat or whole-grain tortillas
• 1 teaspoon extra-virgin olive oil
• 1 teaspoon chipotle chili powder plus 1 pinch, divided
• 1 teaspoon Kosher salt, divided
• 1 pound organic flank steak beef, trimmed of fat
• 1 organic pineapple, peeled, cored, and cut into 1/2-inch-thick rings
• 1 organic red bell pepper, finely diced
• 1/2 cup minced red onion
• 1/4 cup chopped fresh organic cilantro
• 2 tablespoons red wine vinegar

Preparation

1. Preheat grill to high. Stack tortillas and wrap in heavy-duty foil. Combine oil, 1 teaspoon chipotle powder, and 1/2 teaspoon salt in a small dish. Rub mixture into both sides of steak. Place the tortilla stack on the coolest part of the grill or upper warming rack, if possible, and heat, flipping once, until warmed through and very pliable.
2. Meanwhile, grill the steak for 4 to 6 minutes per side for medium, or until desired doneness. Grill pineapple rings until moderately charred, 1 to 2 minutes per side. Remove the tortillas, steak, and pineapple from the grill. Let the steak rest for at least 5 minutes before slicing very thinly crosswise into strips.
3. Meanwhile, dice the pineapple and transfer to a medium bowl. Add bell pepper, onion, cilantro, vinegar, the remaining pinch of chipotle powder, and the remaining 1/2 teaspoon salt; toss to combine. Serve the sliced steak in the warm tortillas with the pineapple salsa.

Makes 6 servings.

SAVE TIME: Cilantro Lime Chicken Tacos In The Slow Cooker

Ingredients

---

• 2 1/2 lbs boneless, skinless chicken breasts
• 1 1/2 cups salsa (Fresh is Best)
• 2 limes 
• 2 T chili powder 
• 1/2 t cumin 
• 1/2-1 cayenne pepper 
• salt and fresh ground pepper
• about 12 full sprigs fresh cilantro 
• 2 cups pepperjack or monterey jack cheese, shredded
• 3 green onions, chopped 
• plain Greek yogurt
• flour tortillas 
• Optional: 1/2 tsp cinnamon or clove if you are feeling adventurous

How to make it

---

• Place rinsed chicken in crock pot and add juice from both limes, chili powder and salsa.
• Tie or band cilantro together and drop on top of chicken along with lime halves (don't worry, these will all be fished out, later :)
• Cook on low about 8 hours or so.
• When tender enough to shred, remove lime halves and cilantro, and shred in pot using two forks. Stir well and add remaining seasoning.
• Set your slow cooker to lowest setting(I use warm) and continue to simmer about 30 minutes. (I use this time to prepare risotto or quinoa)
• To serve, warm tortilla in dry skillet until just beginning to toast but are still flexible.
• Add a spoonful of chicken mixture to tortilla and add cheese, yogurt, green onions, and more cilantro, as desired.

Greens, Mushroom and White Bean Ragoût

Greens, Mushroom and White Bean Ragoût

Greens, Mushroom and White Bean Ragoût

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Greens, Mushroom and White Bean Ragoût

Serves 6

Serve this hearty and saucy combination of leafy greens, mushrooms and beans over whole grain brown rice or whole wheat pasta. Use 1 (16-ounce) package of frozen dark leafy greens instead of fresh greens for a quick shortcut.

Ingredients

2 1/2 cups low-sodium vegetable broth, divided
1 large white onion, chopped
3 cloves garlic, finely chopped
1/2 cup Marsala or red wine
4 teaspoons finely chopped fresh rosemary
1 tablespoon finely chopped fresh thyme
12 ounces fresh mushrooms, button or wild or a mixture of both, trimmed and thinly sliced
2 teaspoons reduced-sodium tamari
2 tablespoons whole spelt or whole wheat flour
4 tablespoons nutritional yeast
1 (15-ounce) can no-salt-added Great Northern or other white beans, rinsed and drained, or 1 1/2 cups cooked white beans
1 pound (1 to 2 bunches) dark leafy greens, such as collards, kale or mustard greens, tough stems removed and leaves thinly sliced
1/4 teaspoon ground black pepper

Method

Bring 3/4 cup broth to a simmer in a large high-sided skillet over medium-high heat. Add onion and garlic and cook 7 to 8 minutes or until tender. Stir in wine, rosemary and thyme and cook about 2 minutes or until wine evaporates. Add mushrooms and reduce heat to medium, cover and cook 5 minutes or until mushrooms release their liquid and begin to become tender, stirring once. Stir in remaining 1 3/4 cups broth and bring to a simmer over medium heat. Meanwhile, in a small bowl, whisk together tamari, flour, nutritional yeast and 2 to 3 tablespoons of the hot broth to make a thick paste. Whisk paste into the simmering broth mixture, stirring constantly. Bring back to a simmer and cook 1 minute, whisking constantly. Stir in beans and greens, in batches if needed, cover and cook 5 minutes or until greens are wilted and heated through, stirring once. Stir in black pepper and serve.

Nutrition

Per serving: 310 calories (10 from fat), 1.5g total fat, 0g saturated fat, 0mg cholesterol, 170mg sodium, 54g total carbohydrate (17g dietary fiber, 6g sugar), 17g protein

Apple and Quinoa Salad

This was shared by one of our Ontario clients on our community page check it out!

Apple and Quinoa Salad

juice from 1 lemon
1/2 cup apple cider vinegar
1/2 cup orange juice
1/3 cup canola or sunflower oil
1/3 cup honey

5 cups cooked quinoa (always use a 2:1 ratio, water to quinoa - when cooking)
2 apples, cored and chopped
1 bell pepper, diced small
1 cup fresh corn kernels
1/2 cup dried cranberries
1/2 cup currants
1 small red onion finely chopped
1 cup toasted, chopped pecans
1 cup fresh parsley and mint, chopped
sea salt and pepper

Place lemon juice, cider vinegar, orange juice, oil and honey in a small bowl and stir to combine.

In a large bowl, combine quinoa and all remaining ingredients well, then stir in dressing. Adjust seasonings and refrigerate until ready to serve.

Serves 6 as a main course salad

DATE NIGHT: Salmon with Allégro Ricotta & Coriander

Salmon with Ricotta & Coriander

Serves: 4

This protein-rich recipe is sure to tide you over until your next meal. It also delivers a good dose of omega-3, fatty acids that are essential for a healthy heart and may even help boost your morale! And as for coriander, it provides antioxidants and is a source of vitamin K. This is a nice meal to prepare for a special someone -- Valentine's Day isn't too far away!

By Chef Giovanni Apollo.

Ingredients
250 ml (1 cup) of  4% low sodium ricotta
24 coriander leaves, finely chopped
juice of 1 lemon
salt and pepper to taste
1 tsp olive oil
4 salmon fillets (150 g each)

Directions

In a bowl, using a whisk vigorously mix the ricotta, 3/4 of the coriander and the lemon juice. Season with salt and pepper. Let rest in the refrigerator for 15 minutes. Preheat oven to 350°F, then heat a large oven-proof skillet on the stovetop on medium high heat. Coat skillet with olive oil. Season the salmon fillets with salt and pepper and sprinkle them with the remaining coriander. Place fillets, skin down, in the hot pan and cook for 5 minutes. Transfer to oven and cook another 5–10 minutes until fish flakes easily with a fork. Garnish with coriander-flavoured ricotta. Serve immediately.


Nutrition Facts (per 1 portion): Calories 320; Fat 18 g, 28%; Sodium 160 mg, 7%; Carbohydrate 3 g,1%; Fibres 0 g, 0%; Protein 37 g
 

Black Bean Burgers

Black Bean Burgers
1 tablespoon olive oil
1/4 cup onion, diced
1/2 cup red bell pepper, diced
1/4 cup carrots, diced
1 15 ounce can black beans, drained and rinsed
1 1/2 teaspoons cumin powder
salt and pepper to taste
1 egg
1 cup dried bread crumbs
1 tablespoon canola oil
4-5 slices of provolone or pepper jack cheese

Add the olive oil and veggies to a frying pan, and cook at medium-high heat until veggies begin to soften.  While the veggies are sauteing, add  the beans into a medium-sized mixing bowl.  Mash them up a bit with a potato masher, leaving about 1/4 of the beans whole.

Add the sauteed veggies to the bean mixture and stir to combine.  Add the remaining ingredients (reserving the canola oil for frying the patties in) and mix together.  (It's best to use your hands to mix everything together at this point).

Divide mixture into 4 or 5 patties, depending on your preference of patty size.  After forming the patties, fry them in the canola oil until golden, about three minutes per side, over medium-high heat.

Top with the cheese of your choice, once bean burgers are flipped.

Serve on hamburger buns, with mayonnaise, greens of your choice, and tomatoes.

Tip:
Start your patties in a cold pan to give the patties a nice crunch on the outside.
For delicious go-to lunches at home, wrap patties individually and freeze.  When you need lunch in a hurry, just grab a patty, microwave until hot, and assemble as usual.

Calories: 198 | Total Fat: 3g | Cholesterol: 53mg

Quinoa Casserole

Yummy and full of good things like Vitamin A, C, Calcium and Iron

Ingredients:

• 1 inch of ginger root peeled
• 4 to 6 gloves of garlic
• 4 to 6 sprigs of Rosemary
• 1 Lemon
• 10 shakes of soy sauce or tamari
• 1 cup of Quinoa
• 2 chicken or 1 turkey breasts
• 4 ounces of goat cheese

How to make it:

1. Begin by placing the ginger, garlic, rosemary, lemon juice, and soy sauce in a food processor or blender and blend them together.
2. Take the two chicken breasts and dice them into small cubes.
3. Mix blended items with the cubed chicken in a bowl.
4. Using a deep pan cook the chicken.
5. Mean while in a pot boil 2 cups of water to 1 cup of Quinoa.
6. After chicken cooks add 4 oz of Goat Cheese to thicken up the sauce.
7. When Quinoa is done cooking combine with chicken.

Nutrition Facts

Serving Size: 2/3 cup

Amount per Serving

• Calories 210 Calories from Fat 108

% Daily Value *

• Total Fat 12g 18%
• Saturated Fat 6g 30%
• Cholesterol 100mg 33%
• Sodium 510mg 21%
• Total Carbohydrate 14g 5%
• Dietary Fiber 2g 8%
• Sugars 4g  
• Protein 12g 24%

• Vitamin A15%
• Vitamin C30%
• Calcium20%
• Iron

Full of Folate Salad

ingredients

½	clove garlic, minced
¼tsp	(1 mL) salt
¼tsp	(1 mL) prepared Dijon mustard
1tbsp	(15 mL) rice vinegar
1tbsp	(15 mL) orange juice
4tsp	(20 mL) olive oil
1tbsp	(15 mL) finely chopped coriander
	freshly ground pepper
4cups	(1 L) romaine lettuce, torn
2cups	(500 mL) baby spinach
1	navel orange, peeled, sliced into pinwheels
1	ripe avocado, sliced
¼ cup	(50 mL) toasted sunflower seeds

directions

1.	In a small bowl, mash garlic and salt together. Add mustard, vinegar, orange juice and olive oil. Whisk until fully blended. Add coriander and whisk to blend.
2.	In a large salad bowl, combine lettuce, spinach, orange and avocado slices. Drizzle on dressing and toss lightly. Garnish with toasted sunflower seeds.
3.	Tips: To toast raw, unsalted sunflower seeds, heat a small, dry frying pan on medium-high. Add seeds and toast, stirring until golden brown, about 2 to 3 minutes.
4.	To slice a ripe avocado, slice in half, lengthwise, nudge out the seed with the tip of a knife then slice avocado while in the "shell," prying pieces out by sliding knife between the peel and the avocado. Avocado will brown easily, so do this step just before dressing the salad.

Quick, Easy, Delicious Beef Stew

Ingredients:

• 3 pounds beef or buffalo
• 3 medium onions, chopped
• 1 pound parsnips, sliced
• 2-3 carrots, sliced
• turnips, chopped
• rutabaga, chopped
• 6 Tablespoons olive oil
• 1 bundle kale
• 1-2 red and/or green sweet bell peppers
• 1 large can crushed tomatoes
• 1 large can diced tomatoes
• 2 cups broth
• sea salt
• red pepper flakes
• fresh ground black peppercorns

How to make it:

1. Brown beef well on all sides in heated oil over medium-high heat in large non-stick skillet. Place beef on top of vegetables in slow cooker.
2. Add broth, pepper, flakes, salt to skillet and combine well with pan drippings. Pour mixture over beef and vegetables. 
3. Cook, covered, on HIGH setting for 4 hours* or until the beef reaches internal temperature of 165°F (74°C) and is fork-tender. 

* Or on LOW setting for 7 to 8 hours.  

Nutritional Info
Per serving:	-
cal	220
fat	7 g
sat. fat	2 g
chol	35 mg
sodium	250 mg
potassium	770 mg
carb	18 g
fibre	2 g
pro	19 g
% RDI:	-
calcium	4 %

Broiled Salmon with Lemongrass

Ingredients:

• 3 stalks lemongrass bottom third only finely chopped
• 3 Tablespoons soy sauce
• 2 Tablespoons peeled and coarsely grated ginger
• 2 Plum tomatoes
• 2 Tablespoons fresh cilantro, chopped finely
• Juice of 1 lemon
• 2 Scallions, thinly sliced
• 4 to 6 Salmon fillets or steaks, 1 to 1.5 lbs.

How to make it:

1. Combine all ingredients, except salmon
2. Put salmon on large platter and pour marinade over the whole fillet
3. Let marinate approx. 2 hours
4. Preheat broiler, Remove salmon from marinade and broil 15 min. for med., 20 min. for well done

• Very high in niacin
• High in phosphorus
• Very high in selenium
• Very high in vitamin B12

Baked Cod with Lemon-Thyme Salt

You can use this recipe with any white fish fillet. It's very easy to make. I found the recipe on the Whole Foods Website in which they used Tilapia.
 
Ingredients:

• 2 shallots, finely chopped
• 4 Cod fillets, skinless
• Olive Oil
• 1 teaspoon thyme leaves (fresh)
• 1 teaspoon flaky sea salt
• Zest from 2 lemons

How to make it:

1. Preheat oven to 350
2. Sprinkle shallot in the bottom of a baking dish large enough to hold the fish in a single layer
3. Rub each fillet all over with olive oil
4. Place fillets on top of shallots in the baking dish
5. Bake for 15 minutes or until flesh is opaque and flakes with a fork
6. While fish is cooking combine thyme, salt and zest in a small bowl
7. When fish is done sprinkle a little of the thyme mix over each fish
8. Serve immediately
   Note:
   If you have left over thyme mix, it's great on green salads or cooked veggies

• High in niacin
• Very high in phosphorus
• High in potassium
• Very high in selenium
• Very high in vitamin B6
• High in vitamin B12

Looking for a quick nutritious meal? Try some Chili tonight!

Looking for a quick nutritious meal? Full of flavour, protein and fibre!

Throw some ground Turkey, veggies, broth and beans into your crock pot for some yummy chili --> try the recipe below!

Put this chili together in the morning and by the time you get home you will have a wonderful chili dish!  This turkey chili recipe is also great for those watching their weight because turkey is a leaner alternative to ground beef.  This healthy chili recipe is sure to please everyone at your table tonight!

OR

Better yet, visit the Farmers Market in Ladner or Nat Bailey and look for the Chili Tank - delicious! 

While you are there pick up some of the best produce and artisan bread you have ever had!

ChiliTank.com | The Best Mobile Chili In Town, Vancouver BC

www.chilitank.com

 

Chili Tank has been at various events throughout Vancouver's lower mainland, serving a variety of delicious soups and chiliʼs out of a World War II Field Kitchen. If you haven't seen the Chili Tank yet you should come to our next event.

Turkey Chili Recipe Ingredients

• 2 pounds ground turkey
• 1 cup chopped onion
• 4 large garlic cloves, chopped
• 1/2 cup green peppers, diced
• 1 cup chicken broth
• 2 teaspoon dried cumin
• 1 teaspoon dried oregano
• 1teaspoon chili powder
• 1/2 teaspoon salt
• 1 teaspoon ground black pepper
• 1 can refried beans
• 2 15 to 16oz cans of kidney beans (not drained)

Turkey Chili Recipe Directions

In a large skillet, brown ground turkey and drain.  Add all ingredients to crock pot except the can of refried beans.  Cover and cook on low 2 hours.  Add refried beans to chili for thickening.  Cover and cook on low for an additional 2 hours.

Low-Fat Latkes - Happy Hanukkah!

Low-Fat Latkes

(Adapted from Moosewood Restaurant New Classics, by the Moosewood Collective)

8 cups peeled, grated Yukon Gold or Butter potatoes (6 or 7 potatoes)
1 cup peeled, shredded or minced onion
2 eggs, lightly beaten
¼ cup matzo meal or flour
1 teaspoon salt
1 teaspoon baking powder
¼ teaspoon ground black pepper
2 tablespoons minced fresh chives, parsley, or scallions (optional)
1 to 2 teaspoons vegetable oil (we probably use more than this)
Sour cream and/or applesauce

Preheat oven to 425°F. Spray or coat two or more baking sheets with oil. If you don’t have a nonstick pan, be generous with the oil because these latkes do tend to stick to the pan.

Mix together the potatoes and onions, and stir in the eggs. Mix in the flour or matzo meal, salt, baking powder, pepper, and optional herbs.

Drop generous tablespoons of batter on the oiled sheet. These don’t spread much so you can put them pretty close together. Flatten each pancake with a spatula or with your fingers (my preferred method).

Gather in stray potato shreds to make a nice round pancake.

Bake 10-15 minutes, until the edges are brown.

Remove from oven, brush or spray the tops of the pancakes with oil, and turn them over in place. Bake again for 15 more minutes, until the latkes are brown and crisp.

Serve with sour cream and/or applesauce.

Ginger Orange Flounder

Flounder is a wonderful white meat fish that tastes good and is usually pretty easy to find. Check with your fish monger for the best times to find flounder at his market. You can easily substitute with Salmon or Tiliapia.

Makes 4 servings.

INGREDIENTS
1 lb flounder
2 tsp low sodium soy sauce
1 Tbsp of frozen orange juice concentrate
2 cloves garlic, minced
1 Tbsp sesame oil or olive oil
1 Tbsp dried ginger
Pepper to taste
1 tsp toasted sesame seeds
Chopped parsley for garnish

Directions
1. Arrange fish in lightly sprayed baking dish.
2. Combine all ingredients in small bowl.
3. Drizzle mixture over fish.
4. Let marinate for 30 minutes in refrigerator.
5. Preheat oven to 350 degrees.
6. Place fish in oven and bake for 30 minutes until golden and flaky.
7. Serve over rice and mixed veggies.

Health Benefits
An excellent source of protein, yet low in calories, salt, sugar and cholesterol. Rich in omega 3 fatty acids, flounder is a great choice for anyone participating in a women’s fitness program. If you are concerned with mercury levels, you can substitute the flounder for salmon.

Beet Salad with Feta and Roasted Pumpkin Seeds

Beets and Chard with Feta and Roasted Pumpkin Seeds

 Serves: 4-6

Ingredients:
2 bunches Swiss chard, washed and chopped
3 medium beets, washed
1/2 cup (120 ml) raw pumpkin seeds
1 tsp tamari soy sauce

Dressing
1/4 cup (60 ml) apple cider vinegar
1/4 cup (60 ml) extra virgin olive oil
1 tbsp honey
1/4 tsp salt

Directions:
1. In a small bowl whisk together vinegar, honey and salt. Add oil slowly while continuously whisking. Set aside.

2. Preheat oven to 350°F (180°C).

3. Place pumpkin seeds and tamari in Ziploc or clear plastic bag. Shake until all seeds are covered with soy sauce. Roast on cookie sheet covered with parchment paper for three-five minutes, turning once.

4. Steam chard for three to four minutes. Turn out onto platter and let cool.

5. Place chard on large platter or individual plates. Drizzle with 1/2 of dressing. Top with beets and add crumbled feta cheese. Sprinkle with pumpkin seeds.

Recipe courtesy of Munch, Vancouver's only restaurant dedicated to parents. It's a casual and comfortable spot where both kids and parents can be social. For more information, please visit www.munchrestaurant.com.

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Butternut Squash and Cashew Nut Lasagna

Butternut Squash and Cashew Nut Lasagna
Serves: 6-8

Ingredients :

Squash Filling
1 large yellow onion, chopped
3 tbsp extra virgin olive oil
3 lbs (91.4kg) winter squash, such as butternut or acorn, peeled, seeded, and cut into 1/2 inch (1.25cm) pieces
1 tbsp minced garlic
1 tsp sea salt and 1/4 tsp ground white pepper
2 tbsp Italian parsley, finely chopped
4 tsp fresh sage, chopped (or 1 1/2 tsp dry)
1 cup (240 ml) cashews, chopped

Sauce
1 tbsp minced garlic
3 tbsp butter
5 tbsp all-purpose flour
5 cups (1.2 L) milk
1 tsp sea salt and 1/8 tsp white pepper

Lasagna
3 cups (720 ml) coarsely grated fresh Mozzarella
1 cup (240 ml) finely grated Parmesan
12 sheets of no-boil lasagna

Directions :

1.  Preheat oven to 425°F (220°C).

2. Filling: In a heavy skillet, over a medium heat sauté onion and garlic in olive oil for 10 minutes add squash, salt and pepper. Cover and cook, stirring occasionally, until squash is tender, approx 15 minutes. Remove from heat and add parsley, sage and cashews.
Set aside to cool.

3. Sauce: In a heavy saucepan, over low heat sauté garlic in butter for one minute.
Whisk in flour and cook while stirring for two minutes. Add milk in a stream, whisking continuously. Bring to the boil and immediately reduce heat and simmer, stirring occasionally, for 10 minutes until thickened. Add salt and white pepper. Remove from heat.

4. Lasagna: Toss cheeses together. Spread 1/2 cup (120ml) sauce in greased 13x9x2 inch (32.5x22.5x5 cm) glass/ceramic baking dish. Cover with three pasta sheets, leaving space between sheets.  Spread with one cup (240ml) sauce and two cups (475ml) filling.  Sprinkle with one cup (240ml) cheese.  Repeat two more layers, beginning with pasta sheets and ending with cheese.  Top with remaining three pasta sheets, remaining sauce and cheese. Cover tightly with foil and place in the middle of oven for 30 minutes.  Remove foil and bake until golden and bubbling, 10-15 minutes.  Let sit for 15 minutes before serving.

Recipe courtesy of Munch, Vancouver's only restaurant dedicated to parents. It's a casual and comfortable spot where both kids and parents can be social. For more information, please visit www.munchrestaurant.com

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Alternative to Pasta: Spaghetti Squash

Spaghetti Squash is in season and is a wonderful alternative to pasta, not only because it contains many nutrients, including folic acid, potassium, vitamin A, and beta carotene, but it is low in calories, averaging 42 calories per 1-cup (155 grams) serving.

  Ingredients

• 1 spaghetti squash, halved lengthwise and seeded
• 2 tablespoons vegetable oil
• 1 onion, chopped
• 1 clove garlic, minced
• 1 1/2 cups chopped tomatoes
• 3/4 cup crumbled feta cheese
• 3 tablespoons sliced black olives
• 2 tablespoons chopped fresh basil

Directions

1. Preheat oven to 350 degrees F (175 degrees C). Lightly grease a baking sheet.
2. Place spaghetti squash cut sides down on the prepared baking sheet, and bake 30 minutes in the preheated oven, or until a sharp knife can be inserted with only a little resistance. Remove squash from oven, and set aside to cool enough to be easily handled.
3. Meanwhile, heat oil in a skillet over medium heat. Saute onion in oil until tender. Add garlic, and saute for 2 to 3 minutes. Stir in the tomatoes, and cook only until tomatoes are warm.
4. Use a large spoon to scoop the stringy pulp from the squash, and place in a medium bowl. Toss with the sauteed vegetables, feta cheese, olives, and basil. Serve warm. 

Amount Per Serving  Calories: 147 | Total Fat: 9.8g | Cholesterol: 17mg 

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