Wednesday, January 25, 2012

Italian-Style Turkey and Spinach Pasta Roll-Ups ~ Healthy

Italian-Style Turkey and Spinach Roll-Ups, Clean Eating
As shared from the kitchen of Once Upon a Plate, by Mari
Recipe yields 8 rolls,  (1 roll per serving)
1 teaspoon extra-virgin olive oil
1 small onion, finely chopped
2 cloves garlic, minced
1 teaspoon dried oregano or Italian seasoning blend
1 pound ground lean turkey breast
1 28-ounce can whole tomatoes in juice
1 to 2 Tablespoons good red wine (optional)
1 teaspoon salt
8 dried lasagna noodles (high-protein, whole-wheat, or whole-grain)
1 10-ounce package frozen chopped spinach, thawed
1 15-ounce container nonfat ricotta cheese
1 egg
3/4 cup shredded reduced-fat mozzarella cheese


In a large skillet, heat olive oil over medium heat. Add onion and cook until softened, about 5 minutes, add a teaspoon or two of water to the pan to help wilt the minced onion. Add garlic and cook another minute. Turn heat to medium-high and add ground turkey, breaking it up with a spatula until meat shows no sign of pink. Stir in dried herb(s), then add tomatoes, the wine (if using) and salt. Reduce heat to low, stir, cover and allow to simmer for 20 minutes, occasionally stirring and breaking up tomatoes with a spoon or spatula.

In the meantime, bring a large pot of water to boil. Cook pasta according to package directions, drain, rinse and lay out in a single layer on a piece of wax paper or aluminum foil (to prevent sticking to each other.)

Preheat the oven to 400°F. Squeeze remaining moisture from thawed spinach and place in large bowl. Add the ricotta cheese, beaten egg and a 1/4 cup mozzarella cheese to bowl. Stir until well combined

Spread one cup of cooked tomato sauce into bottom of a 9 x 10-inch casserole dish. Lay a cooked lasagna noodle in a perpendicular position in front of you. Use your fingers to spread 1/8th of the ricotta mixture evenly on the noodle and roll it up. Place the rolled pasta seam side down, into the casserole dish. Repeat with all noodles. Spread remaining tomato sauce over roll-ups, then top with the remaining 1/2 cup mozzarella

Bake, covered with foil, for 20 minutes. Remove foil and broil for 5 minutes or until the rollups are browned and bubbly.

Nutrients per serving: Calories: 234, Total Fat: 3 g, Sat. Fat: 0 g, Carbs: 27 g, Fiber: 5 g, Sugars: 7 g, Protein: 28 g, Sodium: 508 mg, Cholesterol: 76 mg. This recipe also provides 90% of your daily requirement of vitamin A, as well as 366mg of calcium.

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