Lasagna
Dietitian's tip: This Italian favorite has less fat and calories, but all of the taste. Using low-fat cheeses and extra-lean ground beef saves 100 calories and 10 grams of fat per serving.
SERVES 8
Ingredients
1 pound extra-lean ground beef
1 onion, chopped
1 1/2 teaspoons dried basil
3/4 teaspoon oregano
3/4 teaspoon garlic powder
1 can (6 ounces) unsalted tomato paste
1 can (8 ounces) unsalted tomato sauce
3 1/2 cups water
3/4 pound uncooked lasagna noodles
1 cup low-fat cottage cheese
3 cups shredded low-fat mozzarella cheese
Directions
Preheat the oven to 325 F. Lightly coat a 9-by-13 pan with cooking spray.
To make the sauce, in a large saucepan combine the ground beef and onion. Cook over medium heat until the ground beef is browned and onion is translucent. Drain well. Add the basil, oregano, garlic powder, tomato paste, tomato sauce and water. Stir to mix evenly. Bring to a boil, reduce heat and simmer for 10 minutes.
Put 1/2 cup of the sauce in the bottom of the prepared pan. Cover with a layer of uncooked lasagna noodles, 1/3 of the remaining sauce, 1/3 cup cottage cheese and 1 cup mozzarella cheese. Repeat until the ingredients are used up. Cover with aluminum foil and bake until the noodles are soft and the cheese is lightly browned, about 1 hour and 20 minutes.
Nutritional Analysis(per serving)Calories 400 Cholesterol 100 mg
Protein 35 g Sodium 690 mg
Carbohydrate 38 g Fiber 2 g
Total fat 15 g Potassium 568 mg
Saturated fat 8 g Calcium 326 mg
Monounsaturated fat 5 g
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Vegetables 2
Carbohydrates 1
Protein and dairy 2 1/2
Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Starches 1
Milk and milk products 1
Nonstarchy vegetables 2
Meat and meat substitutes 2
Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Grains and grain products 1
Vegetables 2
Dairy foods (low-fat or fat-free) 1
Meats, poultry and fish 1
http://www.mayoclinic.com/health/hea...B2804CC36ECCAA 
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