Healthy Spiralized-Veggie Recipes: Fruit & Cuke Salad, Lasagna Z'paghetti Bake
1/4th of recipe (about 1 cup): 175 calories, 4.5g total fat (1g sat fat), 458mg sodium, 32.5g carbs, 2.5g fiber, 26g sugars, 3g protein
SmartPoints® value 5*
Stop what you're doing, because this recipe deserves your full attention. Spiralized apple and cucumber are amazing together... especially in this salad!
12 oz. (about 2 medium) Fuji or Gala apples
10 oz. (about 1 large) seedless cucumber
6 oz. (about 1 medium) Granny Smith apple
1/4 cup sweetened dried cranberries, chopped
1/4 cup reduced-fat crumbled feta cheese
1/2 oz. (about 2 tbsp.) chopped walnuts
3 tbsp. seasoned rice vinegar
1 tbsp. Dijon mustard
2 tsp. honey
1 tsp. olive oil
Peel Fuji/Gala apples, cucumber, and Granny Smith apple. Using a tabletop spiral vegetable slicer (like the Veggetti Pro), cut apples and cucumber into spaghetti-like noodles. (If you don't have a tabletop spiral veggie slicer, cut them into matchstick-sized strips.) Roughly chop for shorter noodles. Finely chop any remaining apple. Place in a large bowl.
Add remaining salad ingredients, and toss to mix.
In a small bowl, combine all dressing ingredients. Whisk until uniform. Add dressing to salad, and toss to coat.
MAKES 4 SERVINGS
1/4th of recipe: 260 calories, 9.5g total fat (5.5g sat fat), 642mg sodium, 17g carbs, 4g fiber, 11g sugars, 27.5g protein
SmartPoints® value 5*
Buh-bye, ginormous lasagna noodles! We've taken all the lasagna flavors you love and mixed them with spiralized zucchini. (Spoiler alert: The results are awesome.)
Cook: 35 minutes
Cool: 10 minutes
1 1/2 lbs. (about 3 medium) zucchini
8 oz. raw extra-lean ground beef (4% fat or less)
1 1/2 tsp. Italian seasoning
1 1/4 tsp. garlic powder
1 1/4 tsp. onion powder
1/4 tsp. each salt and black pepper
1 1/2 cups canned crushed tomatoes
1 cup light/low-fat ricotta cheese
2 tbsp. egg whites (about 1 large egg's worth) or fat-free liquid egg substitute
1/2 tsp. chopped garlic
1/8 tsp. ground nutmeg
1/2 cup shredded part-skim mozzarella cheese
2 tbsp. grated Parmesan cheese
Preheat oven to 350 degrees. Spray an 8" X 8" baking pan with nonstick spray.
Using a spiral vegetable slicer, cut zucchini into spaghetti-like noodles. (If you don't have a spiral veggie slicer, peel zucchini into thin strips, rotating the zucchini after each strip.) Roughly chop for shorter noodles.
Bring an extra-large skillet sprayed with nonstick spray to medium-high heat. Cook and stir zucchini until hot and slightly softened, about 3 minutes.
Transfer zucchini to a strainer, and thoroughly drain excess liquid.
Remove skillet from heat, re-spray, and return to medium-high heat. Add beef, and sprinkle with 1/2 tsp. Italian seasoning, 1/2 tsp. garlic powder, 1/2 tsp. onion powder, and 1/8 tsp. each salt and pepper. Cook and crumble for about 5 minutes, until fully cooked.
Transfer beef to a large bowl. Add drained zucchini, tomatoes, and remaining 1 tsp. Italian seasoning, 3/4 tsp. garlic powder, 3/4 tsp. onion powder, and 1/8 tsp. each salt and pepper. Mix well.
Transfer mixture to the baking pan, and smooth out the top.
In a medium bowl, combine ricotta cheese, egg whites/substitute, chopped garlic, and nutmeg. Mix until smooth and uniform.
Spread ricotta mixture over the contents of the pan.
Top with mozzarella and Parm. Bake until hot and bubbly, 20 - 25 minutes.
Let cool for 10 minutes before slicing.
MAKES 4 SERVINGS
Chew on this:
It's National Peach Cobbler Day, April 13th. How good does a Peach Cobbler Smoothie sound? Exactly!
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