Wayne and I want to be healthier and lose weight. We read Eat to Live by Joel Fuhrman and have put many of his recommendations into action. Our fast paced life has fostered poor eating habits. It's time to get back to basics.
A big eye opener was protein. You always think of animal proteins, but many vegetables are high in protein without the fat and calories
1 onion, chopped
4 cloves garlic, diced
8 oz mushrooms, sliced
2 tsp Italian herbs and 1 tsp oregano powder
1 tomato and 1 bell pepper, chopped
1 large can pasta sauce
Saute onion, garlic, and mushrooms in one teaspoon olive oil. Add herbs and heat to release flavours. Add bell pepper and tomato. Finally add pasta sauce and let simmer for 30 minutes.
1 large eggplant
3 medium zucchini
1 red pepper, sliced
2 sprigs fresh basil
4 oz grated mozzarella cheese
1 can spinach
8 oz ricotta cheese
1 tsp Italian herbs
1/2 tsp garlic powder
4 oz grated Parmesan cheese
4 oz each grated Parmesan and mozzarella cheese
Slice eggplant and zucchini lengthwise 1/4 inch thick. Lightly salt and drain on paper towels for 30 minutes. Spray a baking sheet with cooking spray. Lightly oil eggplant and zucchini slices and broil each side until lightly browned.
Mix ricotta, Parmesan cheese, drained spinach, Italian herbs, and garlic powder.
Coat a 9.5 x 9.5 inch deep baking dish with cooking spray. Ladle sauce to cover the bottom. Cover with half of the eggplant and zucchini. Top with sliced red pepper and torn basil leaves. Add cheese filling and sprinkle with mozzarella cheese. Lightly cover with sauce.
Layer with eggplant and zucchini, then remaining sauce. Bake covered at 350 degrees for 45 minutes. Remove cover, add cheese, and bake until lightly browned. Remove from oven and let rest before serving.
This casserole provides a substantial main dish for 8 hungry diners, or plenty extra for frozen meals. Add a green salad and sliced tomatoes with fresh basil to complete the meal. Definitely healthy and filling. -- Margy