Tag Archives: diet Italian

Lasagna Roll Ups

21 Nov

I’ve seen some version of this recipe on many different sites. I love to make lasagna, but I don’t do it often, so I thought this version might shave some time off the very time consuming process of making a full lasagna. It did, and it’s a healthy, delicious version. Freezes well too. Great leftovers.

– 8 lasagna noodles
– 1 jar of Prego “light smart” traditional sauce
(or click here to make my easy, homemade marinara)
– 16 oz of low fat ricotta cheese
– 2 tbsp. parmesan cheese
– 1 box of frozen spinach
– 1 egg
– 1 tsp garlic powder
– 1 tsp oregano
– 1 cup shredded, reduced fat mozzarella cheese


1. Boil noodles in salted water until soft and flexible.

2. While noodles cook: Place frozen spinach in a colander and run under hot water until thawed. Use a paper towel to press all water out of the spinach (by smooshing it into the bottom of the colander). It’s important that you remove as much liquid as possible from the spinach.

3. In a medium sized bowl, Mix ricotta, parmesan, spinach, egg, garlic, and oregano together.

4. Open Spaghetti sauce and pour about 1/4 of the jar into the bottom of a baking pan, coated in non stick spray.

5. Place a row of paper towels flat on the counter, long enough to accommodate all your noodles, and about 3 or 4 towels tall. Remove noodles and lie them each flat on the paper towel. Use additional paper towel to pat excess water from the top of the noodles. It’s important that the noodles are dry.

6. Spread Ricotta mixture evenly across each noodle (a little less than 1/3 cup per noodle) using all of the mix.

7. Roll each noodle up, and place it seam down in the pan.

8. Cover all rolls with remaining sauce and top with mozzarella cheese.

9. Cover pan with foil and bake on 400 for 25 min.

10. Remove foil and continue baking 5-10 min longer (until cheese reaches desired color and texture).

Makes 4 Servings= 460 Calories per serving


Chicken Marsala

16 Sep

-4 (4 0z) chicken cutlets
-1 1/2 tablespoons EVOO
– 2 tablespoons flour (+ 1 tbsp. flour separated, 3 tbsp. total)
– 1 tsp Italian seasoning
– 1/2 tsp paprika
– 1/2 tsp garlic powder
– 1/2 tsp black pepper
– salt (to taste)
– 2 cups raw, sliced mushrooms
– 1/2 can of 98% ff chicken broth
– 1/2 cup marsala wine
– 2 tbsp. water


1. use a meat mallot to pound out each chicken breast, into about 1/4 inch thick slices.

2. Sprinkle Salt onto chicken breasts.

3. Mix flour, Italian seasoning, paprika, garlic powder, and pepper together. Sprinkle mixture evenly over both sides of all 4 breasts.

4. Preheat oven to 350.

5. Heat EVOO in a large skillet to med-high temp (6-7 on my stove)

6. Place chicken breasts into oil and cook until golden brown crust forms on both sides.

7. Remove chicken and place in an oven safe dish. Keep in 350 degree oven to keep chicken warm.

8. Slowly pour wine and broth into skillet, and use a spatula to scrape drippings off pan, into broth.

9. Add mushrooms, and cook until about 1/2 of liquid has cooked off.

10. in a small cup, mix remaining 1 tbsp. flour with 1 tbps water. Stir to make a thick paste with no significant lumps. Add additional 1 tbsp. of water and mix until smooth. This makes a “slurry”.

11. Slowly add “slurry” mixture to broth and cooked mushrooms, stirring to incorporate.

12. Keep stirring until sauce reaches desired consistency.

13. Remove chicken breasts and place on a plate, with 1/4 of sauce mixture.

Make 4 generous servings= 235 Calories per serving.