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Easy Lasagna
by Amy Peters
Ingredients:
1 lb. 96% or 98% lean ground beef
2 ½ cups light marinara or tomato sauce
¾ cup 1% cottage cheese
¼ cup Parmesan cheese
¼ cup egg substitute
6 No Boil lasagna noodles
½ cup fat free mozzarella cheese
Directions:
Preheat oven to 450°. Cook beef in nonstick skillet. After beef is thoroughly
cooked, combine with pasta sauce. Combine cottage cheese, Parmesan and
egg substitute. Spread a little bit of sauce in bottom of 8in square
pan coated with cooking spray. Arrange 2 no boil noodles over sauce.
Spread thin layer of cheese mixture over noodles then top with sauce
mixture. Repeat process 2 more times ending with sauce. Top with mozzarella
cheese. Cover pan with foil. Bake for 40 minutes. Remove foil and bake
for additional 5 minutes.
Serves: 4
Nutrition Information per serving:
Calories: 338
Total Carbohydrates: 36g
Total Fat: 4g
Dietary Fiber: 3g
Saturated Fat: 2g
Sugars: 12g
Cholesterol: 51mg
Protein: 36g
Sodium: 1030mg
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About the Author...
Amy Peters, BS
Nutritionist
National Figure Competitor
I graduated from Texas Woman’s University with
a bachelor’s degree in Nutrition. After graduating in May 2000,
I started my own business as a nutritionist doing nutrition consulting.
Since graduating, I have worked with numerous individuals helping
them reach their fitness goals through proper nutrition by not
only educating them about nutrition, but also helping them learn
what is right for them, the individual. My philosophy on healthy
nutrition is not about being or feeling as if you are on a diet.
It is a lifestyle change that is realistic and maintainable for
life.
Eating is a pleasure and we live in a world surrounded
by food. You should enjoy what you eat, and feel good about your
healthy food choices. A healthy nutrition plan should consist
of 3 basic components: variety, balance and moderation. It is
important to eat a well balanced diet consisting of a variety
of foods that are satisfying and convenient, as well as easy to
prepare. This will ensure success on a nutrition plan. If you
enjoy what you eat, and can easily plan and prepare your meals,
you will be able to follow the plan with ease and not feel as
if you’re on a diet; because diets do not work! I work with any
kind of client regardless of their goals; whether it’s losing
body fat, gaining muscle, or anyone who just wants to learn about
healthy nutrition. I also do contest prep for
bodybuilding, fitness and figure athletes.
Education:
Bachelor of Science Degree-Nutrition in Business and Industry
CIAR Certified-Biomechanics of Resistance Training
SWU-EDU-Sports Nutrition Certification |
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© 2004