Week of March 1st

Spinach and Butternut Squash Lasagna

3/5*

Yield: 8 servings (serving size: 1 piece)

Ingredients

• 3 cups 2% reduced-fat milk
• 1/4 cup all-purpose flour (about 1 ounce)
• 2 tablespoons butter
• 1/3 cup minced shallots
• 1 1/4 teaspoons salt, divided
• 1/2 teaspoon freshly ground black pepper, divided
• 8 cups (3/4-inch) cubed peeled butternut squash (about 2 1/4 pounds)
• 1 tablespoon balsamic vinegar
• 4 teaspoons olive oil, divided
• Cooking spray
• 1 teaspoon chopped fresh or 1/4 teaspoon dried thyme
• 1/4 teaspoon crushed red pepper
• 4 garlic cloves, minced
• 3 (6-ounce) bags fresh baby spinach
• 9 cooked lasagna noodles (8 ounces uncooked noodles)
• 1 cup (4 ounces) shredded Asiago cheese
• 1 cup (4 ounces) grated fresh Parmigiano-Reggiano cheese

Preparation

Cook milk in a small, heavy saucepan over medium-high heat to 180° or until tiny bubbles form around edge (do not boil). Remove from heat; keep warm.

Lightly spoon flour into a dry measuring cup; level with a knife. Melt butter in a medium nonstick saucepan over medium heat. Add shallots; cook 2 minutes or until tender. Reduce heat; add flour to pan, and cook 5 minutes or until smooth and golden, stirring constantly. Remove from heat; add about 2 tablespoons warm milk to flour mixture, stirring constantly with a whisk. Gradually add remaining warm milk, about 1/2 cup at a time, until mixture is smooth, stirring constantly with a whisk. Stir in 1/2 teaspoon salt and 1/4 teaspoon black pepper. Bring to a boil; reduce heat, and cook until smooth and thickened. Remove from heat. Cover surface of milk mixture with plastic wrap; set aside.

Preheat oven to 425°.

Place squash in a large bowl. Add vinegar; toss to coat. Add 1 tablespoon oil; toss to coat. Arrange squash in a single layer on a jelly-roll pan coated with cooking spray. Sprinkle with 1/2 teaspoon salt, remaining 1/4 teaspoon black pepper, and thyme. Bake at 425° for 30 minutes, stirring after 15 minutes.

Combine remaining 1 teaspoon oil, red pepper, and garlic in a Dutch oven over medium heat; cook 2 minutes, stirring constantly. Add spinach, 1 bag at a time; cook until wilted, stirring frequently. Add remaining 1/4 teaspoon salt; cook until liquid evaporates, stirring frequently.

Reduce oven temperature to 350°.

Spoon 1/3 cup milk mixture in bottom of a 13 x 9-inch baking pan coated with cooking spray. Arrange 3 noodles over milk mixture; top with spinach mixture, 2/3 cup milk mixture, 1/2 cup Asiago, and 1/4 cup Parmigiano-Reggiano. Arrange 3 noodles over cheese; top with squash mixture, 2/3 cup milk mixture, remaining 1/2 cup Asiago, and 1/4 cup Parmigiano-Reggiano. Arrange remaining 3 noodles on top of cheese; spread remaining 1/2 cup milk mixture over noodles. Sprinkle with the remaining 1/2 cup Parmigiano-Reggiano. Bake at 350° for 30 minutes or until bubbly. Let stand 15 minutes before serving.

Country Captain Chicken

2/5*

Yield: 4 servings (serving size: 1 1/2 cups chicken mixture and 1 tablespoon almonds)

Ingredients

• 1 tablespoon curry powder
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1 pound skinless, boneless chicken breast, cut into 3/4-inch pieces
• 1 1/2 tablespoons olive oil
• 2 1/2 cups vertically sliced onion (about 2 medium)
• 3/4 cup thinly sliced green bell pepper (about 1 medium)
• 2 garlic cloves, minced
• 2/3 cup fat-free, less-sodium chicken broth
• 1/4 cup dried currants
• 2 tablespoons chopped fresh thyme, divided
• 1 (14.5-ounce) can diced tomatoes with jalapeño, undrained
• 1/2 cup sliced almonds, toasted

Preparation

1. Combine curry powder, salt, and black pepper. Sprinkle chicken with curry mixture.

2. Heat oil in a large nonstick skillet over medium-high heat. Add chicken mixture to pan; sauté 5 minutes. Add onion, bell pepper, and garlic; sauté 3 minutes. Add broth, currants, 1 tablespoon thyme, and tomatoes; bring to a boil. Reduce heat, and simmer 5 minutes. Stir in remaining 1 tablespoon thyme; cook 1 minute. Sprinkle with almonds.

Sizzling Salmon-and-Spinach Salad with Soy Vinaigrette

3/5*

Yield: 4 servings

Ingredients

• DRESSING:
• 3 tablespoons thinly sliced green onions
• 3 tablespoons rice vinegar
• 3 tablespoons low-sodium soy sauce
• 1 tablespoon water
• 1 teaspoon sesame seeds, toasted
• 1 teaspoon bottled minced garlic
• 1 teaspoon dark sesame oil
• 1/2 teaspoon chile paste with garlic or 1/4 teaspoon crushed red pepper
• 
  SALAD:
• 2 teaspoons dark sesame oil, divided
• 4 cups thinly sliced shiitake or button mushroom caps (about 8 ounces)
• 1 cup (1-inch) sliced green onions
• 1 cup fresh or frozen corn kernels, thawed
• 4 (6-ounce) salmon fillets (about 1 inch thick)
• 8 cups baby spinach
• 1 cup fresh bean sprouts
• 1 cup red bell pepper strips

Preparation

Preheat broiler.

To prepare dressing, combine first 8 ingredients in a small bowl, and stir well with a whisk.

To prepare salad, heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add mushrooms and 1 cup onions; sauté 8 minutes. Stir in corn; remove from heat.

Place the fish on a foil-lined baking sheet; brush evenly with 1 teaspoon oil. Broil 8 minutes or until fish flakes easily when tested with a fork.

Place 2 cups spinach on each of 4 plates; top each serving with 1/4 cup bean sprouts, 1/4 cup red bell pepper, 1/2 cup mushroom mixture, and 1 fillet. Drizzle about 2 tablespoons dressing over each salad.