Thursday, October 10, 2013

Healthy Chicken Lasagna

700_2287.jpgHey guys! Im back with another [delicious?] healthy version of a classic recipe: lasagna. This dish is usually made with a ton of full-fat cheese, ground beef, and glutenous pasta; my recipe replaces all three of these not-so-healthy ingredients with much cleaner ones. 

Ingredients:
4 Boneless skinless chicken breasts 2 boxes of Brown Rice Pasta Sheets2 cups Fat free cottage cheese or Fat Free Ricotta Cheese1 bag Baby spinach 1-2 cans Whole Tomatoes2 Tbs. Olive oil1 head Garlic 1 yellow Onionoptional: carrots and celerySpices: Basil, Oregano, Garlic Powder, Salt and Pepper

Nutrition Information 
Serving Size:   1/4 Pan (2x4 inch slice)
Calories         420
Fat                 11g
Sat Fat        2g
Carbs            51g
Fiber           7g
Sugar         14g
Protein         32g

700_2239.jpgChop your onion (and celery and carrots if you have them) and dice your garlic. Heat a tablespoon of olive oil in a large frying pan and toss the garlic in once the oil gets hot. After a minute or so, throw in the onions, celery, and carrots. Saute for several minutes until things start to stick. Now pour in your canned tomatoes and stir those around. Make sure to mash up the tomatoes into smaller chunks so they cook well. Bring to a boil, then let simmer for an hour, stirring occasionally.

Clean your chicken breasts and cut them into smaller chunks. A blender will suffice for this next step, but a food processor will work much better. Using the food processor or blender, puree your chicken chunks until you have a meat blob. In another frying pan, heat a tablespoon of olive oil and then dump in your meat blob. Mash it around so it spreads out, and as it cooks you will see that it does indeed turn into ground chicken! Break up larger chunks with your spoon to get that ground-meat texture.

Once the chicken is browned (and cooked too), and after the sauce has simmered for about an hour, dump the ground chicken into the sauce and add spices! I added a bunch of basil, oregano, salt, and pepper, but you can add whatever you like. Mix it all up and the meat sauce is done!


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