Healthy Lasagna Recipe

Lasagna is an all-time American favorite, but with greasy meat and 3 different kinds of cheese, the calorie count on this tasty dish can add up quick. Here is a fun, yet healthy lasagna recipe with a few simple substitutions to make it just as tasty, but a lot better for you!

Serves 8 people
Makes great leftovers!

Ingredients:

  • 4oz of Lasagna Noodles (Whole wheat if you can find it)
  • 1.5 lbs. of ground turkey or extra lean ground beef
  • 1 large onion, chopped
  • 2 cloves of garlic, minced
  • 1/3 cup of each zucchini, eggplant, & mushrooms
  • 1 teaspoon oregano leaves
  • Dash of pepper
  • 1 jar (320z) of your favorite spaghetti sauce ( I use Prego)
  • 1 cup of sliced black olives
  • 1 (16oz) container of  FAT FREE ricotta cheese (I use Precious)
  • 1 egg, beaten
  • ½ lb. of Mozzarella cheese
  • 1 cup grated parmesan cheese

Directions:

Boil your lasagna noodles and cook the ground turkey in a large 12″ pan. Add the onion and garlic to the turkey & let simmer. Cook veggies on medium heat in light olive oil for about 6-7 minutes. Drain noodles when they are completely cooked. Add Seasonings, spaghetti,  black olives, and other veggies to the meat and cover. Simmer for 15minutes, letting the flavors mix.  In a small bowl, combine the ricotta cheese with egg, and beat together. Preheat oven to 375oF.  On the bottom of a 13X 9 baking pan, layer with meat/sauce mixture. Then add 1/3 the lasagna, 1/3 the Ricotta/egg, 1/3 mozzarella, and 1/3 the parmesan. Repeat layering until ingredients are all used. Cover the baking dish and bake for 20 minutes. Uncover the dish and bake an additional 20 minutes.  Let the dish cool before serving this scrumptious meal!

Happy Eating!

~Healthy Girl

What do you think of this lasagna recipe? Comment below.

Foods to Avoid With an Upset Tummy

An upset stomach is the second most common ailment in the US next to the common cold. It is called gastroenteritis in the medical world. Symptoms include stomach aches and pains, diarrhea, vomiting, nausea, and fatigue. There are many different causes for an upset tummy, and different solutions for many of them. However, the first few days you will likely be at home waiting to see if it is a more serious condition or not. If you feel it is serious, or your upset stomach occurs for more than a few days, you may want to contact your doctor. It could be a sign of a food allergy or a serious stomach condition. 

In the meantime, there are some foods that you will want to stay away from while dealing with an upset stomach. If you are vomiting, you are going to want to avoid all food until it has stopped for at least four hours, and your nausea subsides. You can suck on ice chips, ice pops or try to drink water to keep yourself hydrated. Pedialite is a great resource for small children, to keep them properly hydrated. When you feel you are ready to start eating again, start small. Some common foods you will want to avoid are:

Dairy

Milk and Dairy products might seem like the way to go, since it is one of the first foods introduced to babies with new tummies. However, dairy products are hard on the stomach, and difficult to digest. Early humans were lactose intolerant, and many still are today. You especially want to stay away from dairy for a while if you suspect any food allergies. Lactose intolerance is a very common ailment. 

Caffeine & Alcohol

Caffeine and alcohol are two more substances that are hard on your stomach, and may cause you more problems. Excessive alcohol consumption actually eats away at the lining of your stomach, a job best left for the acid already in your stomach. Caffeine is found in many common drinks, such as coffee, soda, tea, and energy drinks, so be sure to take note when reintroducing foods. For now, stick to low sugar sports drinks, water, and non-acidic juices such as apple juice. However decaffeinated teas and sodas such as sprite, may help an upset stomach. The key is to watch the caffeine.

3. Spicy Foods

As we all know, spicy foods can be hard enough on your stomach when you are not sick! Steer clear of spicy foods & seasonings for a while until your upset stomach is gone. 

Nuts

 Nuts are another food group that can be hard to digest, as well as a common food allergy. Although nuts are a great food source otherwise, hold off until you are feeling better, especially if a food allergy is a possible suspect. 

Acidic Foods

Acidic foods naturally increase the amount of digestive enzymes your stomach produces, so they can be broken down. This can be tough on your stomach, and should be cut out of your diet when you are having ailments. These include tomato products, citrus fruits, olives, and citrus juices.

These are the important foods that should be avoided, but in general one should stick to a bland, natural diet, with simple foods like oatmeal and rice. If your stomach problems persist for more than a day or two, you may want to contact your doctor. Food drinks like ensure are also a great way to keep up on your nutrients when dealing with an upset tummy.

Feel better soon,

~Healthy Girl

Healthy Girl’s Chicken Wrap Recipe

Chicken wrap Nowadays, chicken wraps are the way to go. Places all over are offering them as a quick snack or healthy lunch. But are they really that healthy? Many chicken wraps are drenched in ranch and defeat the purpose healthy choices. Try making your own snack wrap at home. My chicken wrap recipe is bigger, has less fat, and will keep you full longer.

Makes 4 Servings

What you’ll need:

  • 4 Whole wheat tortillas (or low carb)
  • 1 Boneless, skinless chicken breast
  • low fat or fat free ranch (I like Hidden Valley)
  • 1/2 tomato
  • 1/4 of an onion
  •  handfull shredded cheddar cheese (or your favorite cheese, feta is great too)
  • 1 1/2 cups of baby romaine lettuce or spinach leaves
  • 2 tsp minced garlic
  • splash of chicken stock or broth
  • Extra Virgin Olive Oil (or your choice of cooking oil)
  • 1 tsp onion powder
  • 1 tsp of basil
  • dash of pepper

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 Directions:
Make sure chicken is defrosted before cooking. Cut the breasts up into small bite size pieces and put in into the pan at medium heat with a dash of EVO, stiring occasionally. When the pieces start to get a golden brown, add the pepper, basil, chicken stock, garlic, and onion powder, and let it simmer until most of the moisture is absorbed and evaporated.

Pour the chicken pieces in a bowl and place in the freezer for five minutes to cool while you prepare your wrap. Cut up the onion and tomato into small pieces and put them in a bowl. For those of you really short on time, try buying pre cooked chicken strips at the grocery store, or cooking a big batch of chicken in advance to use for many different recipes! Add the lettuce and cooled chicken and a splash of ranch. Mix together. Take a tablespoon of your ranch and spread it across the inside of each wrap. Add the ingredients from the bowl to each wrap evenly and add a small sprinkle of shredded cheddar cheese. Wrap those suckers up and you’re good to go!

If you are looking for more fun wrap recipes, try “Wrap of the Week”, a recipe book by Lucy Fast.

Enjoy!

How do you like this chicken wrap recipe? Would you do anything different? Comment Below!

~Healthy Girl