Protein-Packed Dinners
(^50) COOKING LIGHT
Butternut Squash and
Spinach Lasagna
HANDS-ON 3 5 M I N.
TOTAL 1 HR. 35 MIN.
Silky roasted butternut squash stands
in for noodles in this more nutritious
take on the starchy pasta casserole.
2 tsp. canola oil
11 ⁄ 2 cups vertically sliced red onion
11 ⁄ 2 Tbsp. sliced garlic
1 (6-oz.) pkg. baby spinach
(^3) ⁄ 4 cup plain fat-free Greek yogurt
(^1) ⁄ 3 cup 1% low-fat milk
3 oz. sliced part-skim provolone
cheese, torn into small pieces
11 ⁄ 2 Tbsp. all-purpose flour
1 tsp. kosher salt
2 large eggs
1 (20-oz.) butternut squash
Cooking spray
1 cup part-skim ricotta cheese
11 ⁄ 2 oz. Gruyère cheese, grated
(^1 ⁄ 3 cup)
- Preheat oven to 350°F. Heat oil in a
large skillet over medium-high. Add
onion and garlic; sauté 4 minutes. Add
spinach; sauté until wilted. Remove from
heat. Place yogurt, milk, and provolone
in a blender; blend 20 seconds. Add
flour, salt, and eggs; blend 1 minute. - Peel neck of squash. Cut neck from
bulb. Cut neck lengthwise into 24
(^1 ⁄ 8 -inch-thick) slices using a knife or
mandoline. (Use bulb for more slices if
needed.) - Place squash slices in an 8-inch
square microwave-safe glass baking
dish; cover with plastic wrap. Microwave
at high until squash slices are almost
tender, about 4 minutes. Remove
squash from dish. Coat dish with
cooking spray; spread^1 ⁄ 2 cup yogurt
mixture in bottom of dish.
6 (1-oz.) miniature whole-wheat
pita rounds (such as Toufayan)
3 Tbsp. extra-virgin olive oil,
divided(^1) ⁄ 2 cup thinly sliced shallots
1 Tbsp. sliced garlic
6 oz. baby kale
(^1) ⁄ 2 cup pizza sauce (such as Rao’s)
21 ⁄ 2 oz. preshredded 2% reduced-fat
Italian cheese blend (about^2 ⁄ 3
cup)
11 ⁄ 2 oz. fresh mozzarella cheese,
shredded (about^1 ⁄ 3 cup)
(^1) ⁄ 4 cup heirloom cherry tomatoes,
sliced
(^1) ⁄ 2 tsp. black pepper
(^1) ⁄ 8 tsp. kosher salt
- Preheat broiler to high with oven rack
in middle position. - Split each pita in half horizontally to
get 12 rounds. Arrange rounds, cut side
up, on a baking sheet; drizzle with 2
tablespoons oil. Broil 2 to 3 minutes or
until lightly toasted. - Heat remaining 1 tablespoon oil in a
large skillet over medium-high. Add
shallots and garlic; sauté 2 minutes or
until browned. Stir in kale; cook 2
minutes or until wilted. Remove pan
from heat. - Spread about 2 teaspoons pizza
sauce over each pita round; top evenly
with kale mixture, cheeses, and
tomatoes. Sprinkle evenly with pepper
and salt. Broil 4 to 5 minutes or until
cheeses are melted.
SERVES 4 (serving size: 3 mini pizzas);
CALORIES 349; FAT 19g (sat 5g, unsat 10g);
PROTEIN 14g; CARB 35g; FIBER 6g; SUGARS 4g
(added sugars 0g); SODIUM 571mg; CALC 21%
DV; POTASSIUM 8% DV - Shingle one-third of squash over
yogurt mixture. Top with one-third of
ricotta cheese, one-third of spinach
mixture, and one-third of remaining
yogurt mixture. Repeat procedure twice,
ending with yogurt mixture. - Sprinkle lasagna with Gruyère. Cover
dish with foil; bake at 350°F for 50
minutes. Remove from oven. Turn on
broiler with oven rack about 8 inches
from top. Remove foil from dish; broil 4
minutes or until lightly browned.
Remove from oven; loosely cover, and
let stand 20 minutes. Cut into 6
rectangles.
SERVES 6 (serving size: 1 rectangle); CALORIES
252; FAT 12g (sat 6g, unsat 5g); PROTEIN 19g;
CARB 17g; FIBER 3g; SUGARS 6g (added sugars
0g); SODIUM 597mg; CALC 43% DV;
POTASSIUM 9% DV
Mini Mozzarella-and-
Kale Pita PizzasHANDS-ON 20 M I N.
TOTAL 20 MIN.We split the pitas in half before
toasting so that the “crust” for the
pizzas can get extra crisp. They’ll also
be slightly shallow rather than flat, a
perfect vessel for the sauce and
toppings. Be sure to position your
oven rack in the middle of the oven or
just above before preheating the
broiler. The heat will be less direct
this way, allowing the thin pitas to
crisp without burning and for the
cheeses to melt evenly. Baby kale is a
fantastic all-purpose green: hearty yet
tender, delicious fresh or sautéed. It’s
a great introduction to greens other
than lettuce or spinach.