Saturday, January 26, 2008

2 yummy recipes for the Volumetrics weight control plan

From The Volumetrics Weight Control Plan Copyright © by Barbara Rolls, Ph.D.

Four-Cheese Vegetable Lasagna

Yield: 10 servings.
Nutritional Information Per Serving.

Calories: 245.
Energy Density: 1.1.
Carbohydrate: 30 g.
Fat: 6 g.
Protein: 18 g.
Fiber: 3 g.
Sodium: 562 Mg.
Good Source: Protein, Calcium, Vitamin A, Vitamin C.

Lasagna can be a heavy, caloric dish. This one is both flavorful and lighter. With plenty of vegetables, the energy density plummets, which allows this tasty version to be made with real Parmesan cheese and lower-fat cheeses, rather than fat-free cheeses, and still provide nearly 1/2 pound per serving for under 250 calories.

Ingredients:

12 uncooked lasagna noodles, cooked and drained
2 teaspoons olive oil
2 cups chopped broccoli
2 cups sliced mushrooms
1 1/2 cups thinly sliced carrot
1/2 cup chopped red or green bell pepper
3 cloves garlic, minced
1 cup sliced green onion
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper
2 cups low-fat (1 percent) cottage cheese
1 cup (4 ounces) shredded part-skim mozzarella cheese
3/4 cup (3 ounces) shredded reduced-fat Jarlsberg cheese or part-skim Swiss cheese
1 (10-ounce) package frozen chopped spinach, thawed and squeezed dry
2 cups commercial fat-free spaghetti sauce
1/4 cup grated Parmesan cheese

Instructions:
Cook the lasagna noodles according to the package directions, omitting salt and fat. Drain and set aside. (If you are using "no-cook" noodles, omit this step.)

Preheat the oven to 375 degrees F.

Heat the olive oil in a large, deep skillet or Dutch oven over medium-high heat until hot. Add the broccoli and the next five ingredients; sauté about 5 minutes. Stir in 1/4 teaspoon salt and 1/4 teaspoon pepper. Set aside.

Combine the cottage cheese, mozzarella cheese, Jarlsberg cheese, and spinach in a large bowl; add 1/4 teaspoon salt and 1/4 teaspoon pepper. Mix thoroughly.

Spread 1/2 cup tomato sauce on bottom of a 13-inch x 9-inch x 2-inch baking dish coated with vegetable cooking spray. Arrange 4 lasagna noodles over the sauce. Top with half the cottage cheese mixture, half the broccoli mixture, and half the remaining spaghetti sauce. Repeat layers, and end with a layer of noodles. Spoon the remaining 1/2 cup spaghetti sauce on the noodles; sprinkle evenly with Parmesan cheese.

Cover with aluminum foil and bake 45 minutes. Let stand 10 minutes before serving. Slice in half lengthwise, then in five equal widths.



Vegetable Frittata

Yield: 6 servings.
Nutritional Information Per Serving.

Calories: 225.
Energy Density: 1.1.
Carbohydrate: 17 g.
Fat: 10 g.
Protein: 19 g.
Fiber: 3 g.
Sodium: 424 mg.
Good Source: Protein, Vitamin C, and Vitamin A.

Serve this for breakfast, brunch, lunch, or dinner.

Ingredients:

1 tablespoon olive oil
1 1/2 cups sliced mushrooms
1 cup sliced zucchini
1 cup cooked medium barley, made according to package directions but without salt
1 cup chopped red or green bell pepper
1 cup sliced green onion
4 large eggs plus 8 large egg whites (or 2 cups egg substitute)
1 1/4 cups part-skim ricotta cheese
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper
1 (10-ounce) package frozen chopped spinach, thawed and squeezed dry
1 medium tomato, seeded and thinly sliced
2 tablespoons salsa (optional)
2 tablespoons fat-free sour cream (optional)

Instructions:
Preheat the oven to 450 degrees F.

Pour the olive oil into a 9-inch oven-proof skillet or quiche dish. Add the mushrooms and zucchini to the skillet. Bake for 5 minutes in the preheated oven. Remove the skillet from the oven, and layer in the barley, the red pepper, and the green onion over the mushroom-zucchini mixture. Top with tomato slices. Reduce the oven temperature to 400 degrees F.

Combine the eggs and egg white (or egg substitute), ricotta cheese, salt, and pepper in a blender or food processor; process until smooth.

Transfer to a bowl, and stir in the spinach. Pour evenly over the vegetables in the skillet; press down lightly on vegetables to allow egg mixture to seep through layers.

Bake the frittata, uncovered, for 35 minutes or until puffed and set. Let stand 5 minutes before cutting into wedges. If desired, top each serving with 2 tablespoons salsa and 2 tablespoons fat-free sour cream.

Note: If you make this dish with 8 whole eggs instead of egg substitutes or egg/egg white mixture, it adds 30 calories per serving.


The Volumetrics Weight Control Plan
Copyright © by Barbara Rolls, Ph.D.. Reprinted by permission of HarperCollins Publishers, Inc. All rights reserved. Available now wherever books are sold. Buy this book at Barnes & Noble