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Healthy Vegetable Lasagna

12/20/2018

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​This healthy veggie lasagna has approximately 200 calories per slice and is packed with chopped vegetables.
INGREDIENTS
  • 12 whole grain lasagna noodles
  • 3 cups chopped veggies of your choice (Mixed frozen vegetables are also fine)
  • 1 small onion chopped
  • 2 green chilli chopped (optional)
  • 2 cups fresh spinach chopped
  • 3 tablespoons minced garlic
  • 1 tablespoon olive oil
  • 1 cup low fat ricotta cheese
  • 1 egg
  • 2 cups tomato sauce
  • 1 cup skim-milk mozzarella cheese shredded
  • 1 tablespoon crushed chilli flakes
  • Salt and Pepper to taste
 
INSTRUCTIONS
  1. Chop the veggies. Sauté the onion and garlic in the oil over medium high heat. Add veggies and sauté until tender. Add salt, pepper, crushed chilli flakes and green chilli. Set aside.
  2. Whisk egg into ricotta cheese and stir in fresh spinach.
  3. Pour a little sauce in the bottom of a greased 9×13 pan. Top with 4 lasagna noodles,1/2 cup ricotta mixture, 1/2 of the veggies, and 3/4 cup sauce. Repeat; top entire pan with noodles, remaining sauce, and mozzarella cheese.
  4. Cover and bake for 40 minutes at 375 degrees. Remove foil and bake for 10 minutes more or until cheese starts to bubble and turns slightly brown.
Side Note: For my veggies, I used mushroom, red / yellow peppers and zucchini.

% APPROX DAILY VALUE

14% Total Fat 8.8g / 13% Cholesterol 40.4mg / 4% Sodium 99.9mg 8% / Total Carbohydrate 25.3g Sugars 5.5g / 23% Protein 11.3g 30% / Vitamin A 455.7µg / 16% Vitamin C 9.5mg

By: Haninder Dhillon

Co-owner of DRS Physio & Wellness and DRS Mobile Therapy.


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DRS Physio & Wellness is a well-established leader in the rehabilitation field. Our expert practitioners have over 15 years of experience and strive to provide the highest level of care so you can reach maximum recovery from injuries and other health-related problems.  Please visit us for more information.
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Top Super Foods For Weight Loss

11/27/2018

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By: Haninder Dhillon

Co-owner of DRS Physio & Wellness and DRS Mobile Therapy.


Picture
DRS Physio & Wellness is a well-established leader in the rehabilitation field. Our expert practitioners have over 15 years of experience and strive to provide the highest level of care so you can reach maximum recovery from injuries and other health-related problems.  Please visit us for more information.
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Spicy Turkey Kebabs

11/27/2018

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KEBAB INGREDIENTS:

500g lean ground turkey (You can also substitute with lean ground chicken)
1 small onion, minced
2 green chillies minced or paste (optional)
4 cloves garlic minced or paste
2 tbsp ginger minced or paste
1/4 cup fresh coriander, chopped (set aside some for garnish)
2 tbsp bread crumbs
1 egg, beaten
1/2 tsp chilli flakes
1/4 tsp lemon or lime juice
1/4 tsp paprika
1/4 tsp chili powder
1/2 tbsp olive oil 
salt and fresh pepper (to taste)
 
RAITA INGREDIENTS:

1/2 cup plain yogurt
1/4 cup cucumber mince or grated
1/4 red onion finely minced
1/4 tsp lemon or lime juice (optional)
1/4 tsp ground cumin
Salt and pepper to taste
Coriander leaves for garnish
 
DIRECTIONS:
 
  1. In a large bowl combine the ground turkey, olive oil, egg, onion, garlic, ginger, coriander, breadcrumbs, spices, salt and pepper until evenly blended.
  2. Divide into a 1/4 cup portions so you get about 12 portions; roll into log shape. If using wooden skewers, soak in water at least 30 minutes before grilling and then shape meat around skewers.
  3. Place on wax paper and refrigerate at least 30 minutes.
  4. When ready to cook, preheat grill to high heat.
  5. Grill for 15 minutes covered over indirect heat, then finish over a low flame 3 to 4 minutes on each side, turning occasionally, until meat is no longer pink.
  6. Garnish with coriander
  7. Serve with naan / flatbread and yogurt (Greek tzatziki or Indian raita)
 
NUTRITION INFORMATION Yield (approximation): 4 servings, Serving Size: 3 kebabs
Amount Per Serving:  5 Calories: 185.5 calories Total Fat: 8.5g Saturated Fat: g Cholesterol: mg Sodium: 114.5mg Carbohydrates: 5g Fiber: 1g Sugar: 0.5g Protein: 23g

By: Haninder S. Dhillon
Co-Owner of DRS Physio & Wellness and DRS Mobile Therapy

Picture
DRS Physio & Wellness is a well-established leader in the rehabilitation field. Our expert practitioners have over 15 years of experience and strive to provide the highest level of care so you can reach maximum recovery from injuries and other health-related problems.  Please visit us for more information.
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