Vegetable Stuffed Shells

I was hoping THIS recipe would turn out well ... and it did! I made a few minor tweaks, but for the most part, I stuck to the original. It was delicious and packed with veggies (and there wasn't too much cheese to offset the vegetable good-for-you-ness).

Vegetable Stuffed Shells

• 15 oz can diced tomatoes


• 8 oz can tomato sauce


• 1 C water


• 2 cloves garlic, minced


• 1 Tbsp fresh basil, chopped


• 2 tsp fresh oregano, chopped


• 1/2 sprig rosemary, chopped


• 1 Tbsp Parmesan cheese


• 15 jumbo pasta shells


• 1 tsp olive oil


• 1 1/4 C broccoli, finely chopped


• 2 carrots, shredded


• 1/2 onion


• 1 clove garlic, minced


• 5 oz spinach, thawed and coarsely cut


• 1/2 C water


• 2 Tbsp fresh basil, chopped


• 1 C lowfat small-curd cottage cheese (2%) or part-skim ricotta


• 2 Tbsp grated Parmesan


• 1⁄8 tsp each salt and pepper


• 1 cup shredded part-skim mozzarella, divided

Combine tomatoes, sauce, water, two cloves of garlic, basil, oregano, rosemary and 1 Tbsp Parmesan cheese in a sauce pan and bring to a boil. Reduce heat and simmer until ready to use. 

Preheat oven to 400º F. Cook pasta, drain and cool on baking sheet per box directions.

Meanwhile, heat oil in a large skillet over medium-high heat. Sauté broccoli, carrot, onion and garlic for 3 minutes or until just tender. Add spinach and 1⁄2 C water; cover and cook 2 minutes or until vegetables are tender.

Remove cover; cook until liquid is mostly evaporated. Stir in basil, cottage cheese, Parmesan, 1/4 C mozzarella, salt and pepper. Spread tomato sauce on bottom of an 8x8-in. baking dish.

Spoon filling into each shell; arrange in baking dish. Sprinkle with remaining 3/4 C mozzarella, cover tightly with foil and bake 35 minutes until hot and bubbly.

Nutrition Facts

Serving Size 486 g

Amount Per Serving

Calories  333 Calories from Fat  81

% Daily Value*

Total Fat  9.0g 14%

Saturated Fat  4.5g 23%

Trans Fat  0.0g

Cholesterol  29mg 10%

Sodium  1053mg 44%

Total Carbohydrates  41.3g 14%

Dietary Fiber  6.7g 27%

Sugars  12.6g

Protein  23.1g

Vitamin A 193% • Vitamin C 86% Calcium 42% • Iron 20%

Nutrition Grade B

* Based on a 2000 calorie diet

Nutritional Analysis

Good points

• High in calcium


• Very high in vitamin A


• Very high in vitamin C

Bad points

• High in sodium

I use no-sodium-added canned tomatoes and sauce. If you do the same, you won't have the high sodium content that the nutrition information suggests. 

Pizza without the Red Sauce

I got most of this recipe HERE. Boy, was it tasty. I made a couple changes, including my own recipe for sun-dried tomato pesto. Check it out!

Pizza without the Red Sauce

• 2 Tbsp butter, melted
• 3 Tbsp olive oil
• 3 Tbsp minced garlic
• 3.5 oz sun-dried tomatoes
• 1/4 C fresh basil leaves
• 3 tsp fresh oregano
• 3 Tbsp grated Parmesan cheese
• 1 unbaked pizza crust
• 1 tomato, sliced
• 1 bunch fresh spinach, torn
• 1 onion, sliced
• 1 fresh jalapeno pepper, chopped
• 2 oz feta cheese, crumbled
• 3/4 C mozzarella, grated 

Preheat oven to 375° F.

Combine the butter, olive oil, garlic, sun-dried tomatoes, basil and 2 Tbsp Parmesan in a blender. Blend until mostly smooth, adding water as needed to form a medium-thick pesto paste. 

Spread the pesto mixture onto the pizza crust. Top with torn spinach, onion, oregano and jalapeno. Sprinkle feta and mozzarella on top. Top with slices of tomato. 

Bake at 375° F, until cheese is melted and crust is cooked, about 15 minutes.

Nutrition Facts

Serving Size 225 g

Amount Per Serving

Calories  310 Calories from Fat  224

% Daily Value*

Total Fat  24.8g 38%

Saturated Fat  10.6g 53%

Cholesterol  43mg 14%

Sodium  440mg 18%

Total Carbohydrates  11.8g 4%

Dietary Fiber  3.6g 14%

Sugars  3.6g

Protein  12.7g

Vitamin A 177% • Vitamin C 59% Calcium 39% • Iron 19%

Nutrition Grade B+

* Based on a 2000 calorie diet

Nutritional Analysis

Good points

• High in calcium
• High in manganese
• Very high in vitamin A
• High in vitamin C

Bad points

• High in saturated fat

Chicken-Zucchini Alfredo

I have been looking for a healthier version of an all-time favorite -- and finally found one. This recipe is great because it uses evaporated milk rather than heavy whipping cream. Even better news: it tastes great too =) HERE is where I found it.



Chicken-Zucchini Alfredo

• 3 Tbsp extra-virgin olive oil
• 2 cloves garlic, minced
• 2 zucchini, thinly sliced into half-moons
• 16 oz thin skinless, boneless chicken breasts
• Freshly ground pepper
• 12 oz whole wheat fettuccine (preferably whole wheat)
• 1 Tbsp all-purpose flour
• 1 C cold low-fat milk (1%)
• 1/2 C evaporated nonfat milk
• 3/4 C freshly grated Parmesan cheese
• 1/4 C chopped fresh parsley

Bring a large pot of salted water to a boil. Heat 1 Tbsp olive oil in a nonstick skillet over medium heat. Add 1 clove garlic and cook 30 seconds. Add the zucchini, cover and cook until tender, stirring, about 6 minutes. Transfer to a bowl.

Heat another tablespoon oil in the skillet over medium-high heat. Season the chicken with 1/4 tsp each salt and pepper and cook through, 2 to 3 minutes per side. Transfer to a plate.

Cook the pasta in the boiling water as the label directs. Drain, reserving 1/2 C cooking water; return the pasta to the pot.

Meanwhile, whisk the flour and low-fat milk in a bowl. Place the remaining 1 clove garlic and 1 Tbsp oil in the skillet and cook over medium-high heat, 30 seconds. Add the flour-milk mixture and bring to a boil, stirring. Reduce the heat to low and cook, stirring, 2 minutes. Add the evaporated milk, 1/2 tsp salt and the cheese; stir to melt, 1 minute.

Cut the chicken into strips. Toss with the pasta, sauce, zucchini and parsley, adding the reserved pasta water to loosen.

Nutrition Facts

Serving Size 426 g

Amount Per Serving

Calories 642 Calories from Fat 184

% Daily Value*

Total Fat 20.4g 31%

Saturated Fat 5.6g 28%

Cholesterol 87mg 29%

Sodium 560mg 23%

Total Carbohydrates 63.7g 21%

Dietary Fiber 10.3g 41%

Sugars 8.7g

Protein 50.0g

Vitamin A 17% • Vitamin C 38% Calcium 43% • Iron 28%

Nutrition Grade B-

* Based on a 2000 calorie diet

Not bad for a cream-based pasta, eh?

Tuscan Pasta and Bean Soup

This was super easy and SUPER yummy. I didn't know quite what to expect when I made this, so I'll tell you. It's like a tomato basil soup. We ate it with a nice loaf of bread from Panera (my FAVORITE), though I can't tell you what it was because it was given to us. I think grilled cheese sandwiches would be delightful with it as well. HERE is where the recipe came from. 

Tuscan Pasta and Bean Soup

• 15 oz can kidney beans, undrained
• 2 Tbsp olive oil
• 1 C small onion, chopped
• 2 cloves garlic, minced
• 28 oz can crushed tomatoes
• 28 oz chicken broth (I just filled the empty crushed tomato can up with water and used about 6 tsp bouillon)
• 1 1/2 Tbsp fresh basil
• 2 Tablespoons fresh parsley
• 1/4 teaspoon pepper
• 1/2 cup dried macaroni

Heat oil in large saucepan over medium-high heat. Add onion and garlic; cook 2 to 3 minutes or until tender. Stir in tomatoes, broth, beans, basil, parsley and pepper. Bring to boil.

Add pasta; reduce heat to low. Cook, stirring occasionally, 12 to 15 minutes or until pasta is tender.

Nutrition Facts

Serving Size 552 g

Amount Per Serving

Calories 304 Calories from Fat 73

% Daily Value*

Total Fat 8.1g 12%

Saturated Fat 1.3g 6%

Trans Fat 0.0g

Cholesterol 0mg 0%

Sodium 1228mg 51%

Total Carbohydrates 45.4g 15%

Dietary Fiber 13.0g 52%

Sugars 15.7g

Protein 16.3g

Vitamin A 44% • Vitamin C 32% Calcium 18% • Iron 30%

Nutrition Grade A-

* Based on a 2000 calorie diet

Nutritional Analysis

Good points

• Low in saturated fat
• No cholesterol
• High in dietary fiber
• High in vitamin A
• High in vitamin C

Bad points

• High in sodium
• High in sugar

The nutrition facts say this is high in sodium -- which is true -- most soups are. One easy way I cut out some of the sodium (which is not included in the nutrition information) is by using canned crushed tomatoes with no salt added.

Vegetable Lasagna

I used my mother-in-law's recipe for the sauce and pulled bits and pieces from multiple recipes for the vegetables. Very delicious!

Vegetable Lasagna

• 2 Tbsp olive oil
• 4 oz mushrooms, chopped
• 1 green bell pepper, diced
• 1 onion, diced
• 3 cloves garlic, minced
• 2 medium carrots, peeled and grated
• 1 zucchini squash, diced
• 1 C frozen spinach
• 10 whole wheat lasagna noodles; cooked, drained and cooled
• 28 oz can whole tomatoes
• 6 oz can tomato paste
• 1 1/2 C water
• 1 Tbsp oregano
• 1 Tbsp basil
• 1 1/2 tsp sugar
• 1 bay leaf
• 1 sprig rosemary
• 16 oz cottage cheese
• 1/4 C Parmesan cheese
• 3 C mozzarella cheese

Saute mushroom, bell pepper, onion, garlic, carrots and zucchini in olive oil over medium-high heat. Add spinach, tomato products, water and spices. Cover and simmer on low until thick (about 1/2 hour). 

Blend cottage and Parmesan cheese smooth in blender, season with pepper. 

Spread a thin layer of vegetable sauce in 9x13 pan. Place five noodles. Spread half of the cottage cheese mixture on top. Sprinkle half of the mozzarella. Layer half of the sauce, the other five noodles, the rest of the cottage cheese mixture, the rest of the sauce and the rest of the mozzarella.

Bake 30-40 minutes. Let sit 10-15 minutes. 

Serves eight. 

Nutrition Facts

Serving Size 387 g

Amount Per Serving

Calories  394 Calories from Fat  110

% Daily Value*

Total Fat  12.2g 19%

Saturated Fat  6.7g 33%

Trans Fat  0.0g

Cholesterol  30mg 10%

Sodium  691mg 29%

Total Carbohydrates  48.3g 16%

Dietary Fiber  7.6g 30%

Sugars  7.8g

Protein  28.5g

Vitamin A 92% • Vitamin C 60% Calcium 44% • Iron 18%

Nutrition Grade B

* Based on a 2000 calorie diet

Nutritional Analysis

Good points

• High in calcium
• Very high in vitamin A
• High in vitamin C

Homemade Spaghetti Sauce & Meatballs

This was my first attempt at making spaghetti sauce from scratch ... and, if I do say so myself, it was amazing. I pulled the meatball and sauce recipe from HERE, but I tweaked it a little bit. Mostly, I just substituted fresh herbs and tomatoes for dried/canned. I'll give you my recipe below.



Homemade Spaghetti and Meatballs

Meatballs

• 1 pound lean ground beef
• 1 cup Italian bread crumbs
• 3 Tbsp fresh parsley
• 1 Tbsp Parmesan cheese, grated
• 1/4 tsp ground black pepper
• 1/8 tsp garlic powder
• 1 egg, beaten

Sauce

• 3/4 C chopped onion
• 5 cloves garlic, minced
• 1/4 C olive oil
• 5 tomatoes, diced
• 2 tsp salt
• 1 tsp granulated sugar
• 1 bay leaf
• 6 oz tomato paste (1 can)
• 1 1/2 Tbsp fresh basil, shredded
• 1/2 tsp ground black pepper

In a large bowl, combine ground beef, bread crumbs, parsley, Parmesan, 1/4 teaspoon black pepper, garlic powder and beaten egg. Mix well and form into approximately 20 balls. Store, covered, in refrigerator until needed.


In a large saucepan over medium heat, saute onion and garlic in olive oil until onion is translucent. Stir in tomatoes, salt, sugar and bay leaf. Cover, reduce heat to low, and simmer 90 minutes. Stir in tomato paste, basil, 1/2 teaspoon pepper and meatballs and simmer 30 minutes more. Serve over 1 lb cooked whole wheat spaghetti noodles.


We were having company the night I made this ... and I didn't quite have time to let it simmer the full 90 minutes. I let it simmer about 30, then I added the meatballs and let it simmer another 30. It still turned out great! 

Nutrition Facts

Serving Size 341 g

Amount Per Serving

Calories 642 Calories from Fat 162

% Daily Value*

Total Fat 18.0g 28%

Saturated Fat 3.8g 19%

Trans Fat 0.0g

Cholesterol 99mg 33%

Sodium 1210mg 50%

Total Carbohydrates 81.8g 27%

Dietary Fiber 10.2g 41%

Sugars 11.6g

Protein 38.7g

Vitamin A 30% • Vitamin C 40% Calcium 11% • Iron 42%

Nutrition Grade B

* Based on a 2000 calorie diet

Pasta Primavera

Okay, so I kinda love pasta. And this is my all-time ultra-favorite pasta recipe in the world. So good. Everything about it is so fresh and amazing.

• 1 Tbsp olive oil
• 3 cloves garlic, minced
• 1 red bell pepper, cut into strips
• 1/2 lb thin asparagus, cut into 2" pieces
• 1 C sliced mushrooms (4 oz)
• 1 C grape/cherry tomatoes, halved (I usually just dice whatever tomatoes I have on hand)
• 1 C chicken stock
• 1/2 C milk
• 1 Tbsp all-purpose flour mixed with 3 Tbsp water
• 1 large carrot, cut into ribbons with peeler
• 1/2 tsp salt
• 1/2 tsp ground black pepper
• 3/4 lb whole-wheat linguine or pasta
• 1/2 C grated Parmesan
• 2 Tbsp chopped parsley leaves
• 1/4 C shredded basil leaves

Heat oil over medium-high heat. Cook garlic until soft (about 1 minute). Add peppers and cook until they begin to soften (about 3 minutes).

Add mushrooms, asparagus and tomatoes (about 5 minutes). Stir in flour mixture (1 minute). Add chicken stock, milk, salt and pepper and bring to boil; reduce to simmer and cook five minutes. 

Stir in carrot strips. Toss mixture with pasta and serve garnished with Parmesan, parsley and basil. 

Nutrition Facts

Serving Size 360 g

Amount Per Serving

Calories  397 Calories from Fat  91

% Daily Value*

Total Fat  10.1g 15%

Saturated Fat  3.4g 17%

Trans Fat  0.0g

Cholesterol  76mg 25%

Sodium  727mg 30%

Total Carbohydrates  59.0g 20%

Dietary Fiber  3.2g 13%

Sugars  6.3g

Protein  18.7g

Vitamin A 101% • Vitamin C 85% Calcium 23% • Iron 28%

Nutrition Grade A-

* Based on a 2000 calorie diet

Nutritional Analysis

Good points

• High in thiamin
• Very high in vitamin A
• Very high in vitamin C

HERE is where I got the recipe. So good. Seriously. 

Pasta Pomodora

I got this recipe from the Jorgensen Family Cookbook. The Jorgensen's are family friends (my cousin's cousins, to be exact) and they were so sweet to give me a copy of their cookbook my sophomore year at BYU. I was new to cooking and it definitely came in handy! Pasta Pomodora is probably our most frequently cooked meal. It's light, delicious and super easy to make. Enjoy!

• 1 lb package angel hair pasta
• 1/4 C olive oil
• 1/2 onion, chopped
• 4 cloves garlic, minced
• 2 C Roma tomatoes, diced
• 2 Tbsp balsamic vinegar
• 1 1/3 C chicken broth
• Crushed red pepper, to taste
• Black pepper, to taste
• Salt, to taste
• 2 Tbsp fresh basil, chopped
• 1/4 C Parmesan cheese, grated

Bring a large pot of lightly salted water to a boil. Add pasta and cook per package directions until al dente; drain. 

Pour olive oil in a large, deep skillet over high heat. Saute onions and garlic until lightly browned. Reduce heat to medium-high and add tomatoes, vinegar and chicken broth; simmer for about 8 minutes. 

Stir in red pepper, black pepper, salt, basil and cooked pasta, tossing thoroughly with sauce. Simmer for about 5 more minutes and serve topped with grated Parmesan cheese.

Nutrition Facts

Serving Size 313 g

Amount Per Serving

Calories 511 Calories from Fat 167

% Daily Value*

Total Fat 18.6g 29%

Saturated Fat 3.5g 17%

Trans Fat 0.0g

Cholesterol 88mg 29%

Sodium 424mg 18%

Total Carbohydrates 68.0g 23%

Dietary Fiber 1.2g 5%

Sugars 2.9g

Protein 17.9g

Vitamin A 16% • Vitamin C 20% Calcium 11% • Iron 25%

Nutrition Grade B+

* Based on a 2000 calorie diet

Nutritional Analysis

Good points

• Low in sugar
• High in thiamin

We've done a couple variations of this recipe as well. We've added grilled chicken or extra tomatoes. Tonight, I'm going to saute some chopped mushroom with the onions and garlic. 


This is with regular pasta, obviously with whole wheat, it would be a bit healthier. 

So good. If I remember to, I'll take a picture of it tonight and add it to the blog =)