Recipe: Low Fat Lasagna, Low Fat Meat Loaf (using ground chicken), and Low Fat Shrimp Scampi - Recipes for Rhianne

LOW FAT LASAGNA

1 (28 ounce) jar of low-fat spaghetti sauce (you choose brand)
1 (16 ounce) can fat-free chicken stock, divided use
2 eggs
2 cups low-fat ricotta cheese
8 ounces grated part-skim mozzarella cheese, divided use
2 crushed garlic cloves
Salt and pepper (to taste)
1/2 lb. lean ground beef
1 (10 oz) package frozen chopped spinach
1 onion, finely chopped
1/2 lb. sliced fresh mushrooms
1 tsp. balsamic vinegar
1/2 tsp. soy sauce
8 ounces lasagna noodles (any brand - don't boil, they will cook in oven)

Preheat oven to 350 degrees F. Lightly oil bottom of baking pan.

TO PREPARE THE SAUCE:
Stir one cup of the chicken stock into the spaghetti sauce and set aside.

TO PREPARE THE CHEESE MIXTURE:
Whisk the egg. Stir in ricotta cheese and 1 cup of the mozzarella. Add garlic, salt, and pepper and set aside.

TO PREPARE THE SPINACH-BEEF MIXTURE:
Brown and drain the ground beef making sure to break it into very small pieces. Season with salt and pepper; set aside.

Cook the spinach until it is half done, approximately two-thirds of the time indicated on the microwave directions; add to beef.

Saute the onion in 1/2 cup of the chicken stock until it is translucent; add to beef mixture.

Cook the mushrooms in the remaining 1/2 cup chicken stock adding the balsamic vinegar and soy sauce. Simmer until all liquid is absorbed; add to beef mixture and stir all together; set aside.

TO ASSEMBLE AND BAKE:
Build the lasagna starting with a layer of sauce in the bottom of the pan. Add one layer of the uncooked noodles followed by more sauce, 1/3 of the cheese mixture and 1/3 of the spinach-beef mixture. Repeat two more times, finishing off with the spinach mixture and the remaining sauce.

Bake uncovered for 45 minutes, until liquid around the edges has been absorbed.

Sprinkle remaining mozzarella on top and bake for 15 minutes more.

Servings: 10
Per serving: 356 Calories 14 Grams of fat

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LOW FAT MEAT LOAF

1 cup shredded zucchini
2 tsp salt
1 1/2 cups chopped onion
1 cup chopped green bell pepper
1/2 cup egg whites, slightly beaten
1/2 cup plus 1/3 cup ketchup
1 1/2 tbsp Worcestershire sauce
1 tbsp prepared mustard
3 cloves garlic, minced
1/2 tsp black pepper
1/2 tsp oregano
2 lbs ground skinless chicken breast
1/2 cup white bread crumbs

Preheat oven to 350 degrees F. Prepare a 9 x5-inch loaf pan with cooking; set aside.

In a strainer set over a bowl, combine zucchini and salt and let stand, stirring once or twice, for 30 minutes.

With your hands squeeze as much liquid out of the zucchini as possible; set aside.

In a mixing bowl, combine onion, bell peppers, drained zucchini, egg whites, 1/2 cup of the ketchup, Worcestershire sauce, mustard, garlic, black pepper, and oregano. Add chicken and bread crumbs. Mix well.

Transfer chicken mixture to prepared pan, packing firmly into a loaf. Smooth top with the back of a spoon. Spread remaining 1/3 cup ketchup evenly over top.

Bake loaf for one hour, or until loaf reaches 185 on a meat thermometer. Let meat loaf rest on a rack for 10 minutes before slicing.

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SHRIMP SCAMPI (low fat version)

4 tablespoons sliced green onion
1 tablespoon chopped or minced garlic
olive oil spray
1 tablespoon olive oil
1 pound peeled raw shrimp, medium
1/4 cup lemon juice
1/8 teaspoon salt
1/8 teaspoon pepper

In wok, over medium heat, saute onion and garlic in olive oil spray 1-2 minutes, adding oil half way through.

Add shrimp and stir just until pink.

Add lemon juice, salt and pepper when shrimp are done, or sooner if becomes dry while cooking. Cook until juice is warm.

Serve alone or with rice or pasta.