Interesting comments on yesterday’s “OIAJ: Safe or not?” post! Thanks for all the feedback!
White Cheese (Chicken) Lasagna adapted from All Recipes and recommended by Holly
9 whole wheat lasagna noodles
1/2 cup butter Smart Balance Light
1 onion, chopped
1 6 clove garlic, minced
1/2 cup all-purpose flour
1 teaspoon salt
2 cups low-sodium chicken broth
1 1/2 cups fat-free milk
4 cups shredded 2% mozzarella cheese, divided
1 cup grated Parmesan cheese, divided
1 teaspoon dried basil
1 teaspoon dried oregano
1/2 teaspoon ground black pepper
2 cups part-skim ricotta cheese
2 cups cubed, cooked chicken meat
2 (10 ounce) packages frozen chopped spinach, thawed and drained 6-8 cups loosely packed fresh spinach
1 tablespoon chopped fresh parsley
1/4 cup grated Parmesan cheese for topping
Preheat oven to 350º F. Bring a large pot of lightly salted water to a boil. Cook lasagna noodles in boiling water for 8 to 10 minutes. Drain, and rinse with cold water.
Melt the butter in a large saucepan over medium heat. Cook the onion and garlic in the butter until tender, stirring frequently. Stir in the flour and salt, and simmer until bubbly. Mix in the broth and milk, and boil, stirring constantly, for 1 minute. Stir in 2 cups mozzarella cheese and 1/4 cup Parmesan cheese. Season with the basil, oregano, and ground black pepper. Remove from heat, and set aside.
Spread 1/3 of the sauce mixture in the bottom of a 9×13 inch baking dish. Layer with 1/3 of the noodles, the ricotta, and the chicken. Arrange 1/3 of the noodles over the chicken, and layer with 1/3 of the sauce mixture, spinach, and the remaining 2 cups mozzarella cheese and 1/2 cup Parmesan cheese. Arrange remaining noodles over cheese, and spread remaining sauce evenly over noodles. Sprinkle with parsley and 1/4 cup Parmesan cheese.
Bake 35 to 40 minutes in the preheated oven. Serves 12
Nutrition Information (per serving): 449 calories; 23.4 g. fat; 59.2 mg. cholesterol; 1117 mg. sodium; 20.5 g. carbohydrate; 2.3 g. fiber; 39.8 g. protein
Feedback: Yummm! Mr. Prevention gives a big thumbs up, too! He does, however, request chicken the next time I make this lasagna. I omitted chicken because it is 1) fairly high in calories as is, and 2) contains lots of protein even without the chicken! Great recommendation, thanks Holly!
It’s been awhile! Here we go! 😀
Molly: Do you know if there are any draw backs to cooking with instant (5-10 minute) brown rice versus regular brown rice? I use the quick stuff cause after getting off of work, hittin the gym and then coming home, sitting around for 45 min waiting for rice isn’t all that appealing, hahaha.
Prevention RD: Um, totally agree! Unlike oats, for example, instant brown rice undergoes no additional processing to decrease its cook time. Instant rice is simply pre-cooked and dehydrated to shorten the cook time and the nutritional losses are insignificant. Really great question!
Carissa of Fit to Indulge: I know you work with diabetics, and as an RD I need your backup. My grandpa’s physician wants him on this Atkins style diet and it ticks me off that his MD isn’t referring him to a dietitian instead. He wants my opinion, but I know as a student, it sounds better coming from a Registered Dietitian. What would you tell a patient?
Prevention RD: RED FLAGS!!! To be honest, I think his MD might be getting a kick back for referring patients to this program based on what the diet consists of in terms of low-carb/low-fat and the product information you attached. If you cut out carbs and fat, there’s nothing left but protein! I’d get an MD to refer him to an RD, or he could attend Weight Watchers meetings if he’s looking for the group support. Not ideal, but he won’t get to see an RD but maybe 1-2 sessions that would be paid for by private insurance or Medicare, unless he was willing to pay out of pocket. As a general rule of thumb, physicians should (and do!) give scientifically sound, broad nutrition and exercise advice: “Exercise more”…”Increase your fruits and vegetables.”…”Cut out the soda and candies”…“You need to lose 20 pounds,” etc. Excellent question, and I do hope he finds (safe) success!
Lena of LMC in the World: I have found here in Asia that I don’t eat much meat, besides my random deliveries of KFC. But, I find I am eating a lot more eggs. I’ve never gone through a carton of eggs so fast and there’s almost always an egg involved if I get a local dish. How does it compare if I’m swapping out eggs for meat (albeit unintentional)? Any words of caution or other thoughts?
Prevention RD: Eggs have moved up in the rankings – they are incredible and edible, after all! I would be sure to get adequate iron, especially as a woman. Fortified cereals, leafy greens (consumed with a Vitamin C-rich source), and beans are good sources of iron. A daily multi-vitamin doesn’t hurt, either! As for the cholesterol content of eggs, unless someone has high cholesterol, I don’t limit eggs if they are consumed as a part of a healthy diet. If someone has elevated cholesterol, limiting eggs may be necessary (~3 a week). Most cholesterol is synthesized in the body and does not elevate due to high cholesterol intake (found in liver and egg yolks). Good question! Jealous of all that yummy cuisine in Singapore! 😉
Molly: I have a family friend who has type 1 diabetes. She’s had it if not since she was born, definitely since she was a very young girl. I’m friends with her on Facebook and many of her statuses are diabetes related. I copied and pasted one of them cause I was curious what you would have to say. It reads: “15 carbs of juice officially does absolutely nothing to her sugar. And yet, AND FREAKIN YET, 10 carbs of kettle chips will kick her right over the edge. Why bother assigning numbers to carbs when they are So Clearly interpretative?”
Prevention RD: Yep, this is common among diabetics, particularly type 1’s. This concept is highly dependent on when blood glucose is measured, how quickly the food/beverage is absorbed (liquids are absorbed much more quickly than solids), the glycemic index of the food, the fiber content of the food, what the food was or was not consumed with, what exercise or lack thereof has been performed, and plenty more that even science cannot explain. There’s just no possible way to isolate each variable and determine concrete cause and effect data. For example, I have SEVERAL patients who record unfavorable rises in blood glucose after eating certain foods. For some, it’s potatoes, for some it’s milk. It’s a matter or trial and error to find what works for each individual and while trends in blood sugar can vary despite carb-counting, a pattern is still apparent in most. Unfortunately, there’s no EXACT science to insulin dosing, carb-counting, and diabetes, but it is still the best (and only!) system for determining insulin titration. AWESOME question – love the diabetes Q’s 🙂
Question: What’s your favorite Italian dish? Lasagna? Ravioli? Manicotti? Spaghetti?
P.S. Thank you for all the Lily love! I wish she knew how many caring bloggie mamas and papas are out there!! 🙂
Happy Hump Day,