| Consuming healthy foods doesn't mean only eating | | | | 7) Place the 4 lasagna noodles over the turkey |
| salads and giving up all your favorite foods. Healthy | | | | mixture then put mozzarella cheese over the turkey |
| cooking is simple. In the majority of cases, you can | | | | mixture |
| transform your favorite recipes into a healthier recipe | | | | 8) Bake at 350 for 50 minutes to 1 hour |
| by using alternative ingredients and changing the way | | | | Healthy Cooking Tips: |
| of cooking. | | | | 1) You can use non-stick cookware to reduce the oil |
| One of the healthy recipes you can try is: | | | | used for cooking. You can consider using a |
| Low Fat Turkey Lasagna Ingredients | | | | microwave or steaming vegetables to keep valuable |
| Ground turkey - 1 lb | | | | nutrients intact. |
| Fat free cottage cheese - 16 oz | | | | 2) Keep fat to a minimum. You should choose lean |
| Parmesan cheese - 1/4 cup | | | | meats and dairy foods with reduced fat content. |
| Spinach (chopped) - 10 oz | | | | Avoid processed foods as they contain high amount |
| Part skim mozzarella cheese (shredded) - 8 oz | | | | of fats. Including unrefined natural fats such as fish, |
| Low fat marinara sauce - 26 oz | | | | seeds, olives, avocado and soy is a good option for |
| Egg substitute - 1/4 cup | | | | healthy meals. |
| Parsley flakes - 1 tbsp | | | | 3) If recipes require you to add oil, you can use oil |
| Lasagna noodles (cooked) - 8 | | | | sprays or apply oil with a spray brush. Cook foods in |
| Onion (chopped) - 1.5 cup | | | | liquids such as water, lemon juice, stock, wine, fruit juice |
| Garlic (chopped) - 2 cloves | | | | instead of oil. |
| Black pepper - 1/4 tsp | | | | 4) If recipes suggest usage of a thickener, use soy |
| Olive oil - 1 tbsp | | | | milk, cornstarch, low fat yogurt or evaporated skim |
| Cooking Instructions | | | | milk. |
| 1) Preheat oven to 350 | | | | 5) For browning vegetables, keep vegetables in a hot |
| 2) Mix egg substitute, Parmesan cheese, cottage | | | | pan and spray oil over them instead of adding oil to the |
| cheese parsley, spinach and black pepper | | | | pan first |
| 3) Heat oil in pan, and cook the turkey, add onion, and | | | | Healthy Cooking Methods: |
| garlic until it is cooked. | | | | Some of the healthy cooking methods you can follow |
| 4) Add 5 cups of marinara sauce and cook turkey for | | | | are steam, grill, bake, boil, braise or microwave your |
| an additional 5 minutes | | | | foods. |
| 5) Spread remaining marinara sauce in a baking dish, | | | | Suggestion for Shopping: |
| and arrange 4 lasagna noodles over top | | | | While shopping for groceries, opt for the low fat |
| 6) Spread mozzarella cheese on the tray, spread | | | | version of foods when purchasing items such as milk, |
| turkey mixture on the cheese and add remaining | | | | yogurt, cheese, gravies, or salad dressings. Choose |
| cottage cheese mixture and mozzarella cheese over | | | | lean meat cuts and skinless chicken breasts. |
| the top of the turkey | | | | |