Month: April 2021

Turkey Lasagna

The Sunshine Inn Blog1 Comment

Turkey Lasagna

  • Servings: 9
  • Difficulty: Easy
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Lasagna is the true definition of comfort food in this house. Like most things, it is also so versatile. I love experimenting with it.

Ingredients

  • 12 cooked lasagna noodles
  • 30 ounces (2-3/4 cup) of béchamel or white sauce (see link), multiple recipe by three for lasagna dish
  • 16 oz of cooked turkey
  • 2 cups of spinach
  • 30 spears of semi cooked asparagus
  • 4 ounces of shredded old cheddar
  • 4 ounces of shredded light mozzarella
  • 1/2 red pepper sliced thinly

Directions

  1. Cook lasagna noodles as required by package and rinse in cold water.
  2. Steam asparagus for approximately 6-8 minutes (until still firm but cooked)
  3. Prepare your white sauce (see recipe link)
  4. Shred your cheeses and mix well.
  5. Chop your turkey into small pieces.
  6. Put a small scoop of white sauce at bottom of lasagna pan.
  7. Place row one of three noodles, cover with 1/2 cup of sauce, add turkey.
  8. Place row two of three noodles, cover with 1/2 cup of sauce, add spinach and 1/3 of the cheese.
  9. Place row three of three noodles, cover with 1/2 cup of sauce, add asparagus.
  10. Place row four of three noodles, cover with remaining sauce, add cheese and spread the red pepper.
  11. Put in preheated oven at 350 for 30 minutes.
  12. If needed, put on broil for a few minutes if cheese needs to brown a little.
  13. Let sit for 5 minutes, cut and serve.

Nutrition Per Serving

  • Calories 371
  • Fat 9.8 g
  • Sugar 2.4 g
  • Carbohydrates 29.4 g
  • Protein 25.8 g
  • Fiber 2.6 g

I love lasagna. I’ve experimented a lot with this comfort food. This version has been a success. It is also quite filling. Serve it with a salad and you have a complete and healthy meal. Remember have fun and make it your own.

White Sauce or Bechamel Sauce

The Sunshine Inn Blog1 Comment

White Sauce or Bechamel Sauce

  • Servings: 1 1/4 Cups
  • Difficulty: Easy
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This is a very versatile sauce. It’s uses are endless. It can be used over eggs, over pasta, over fish by adding certain spices. Here is the basic with a hint of spice which is optional. It is also a light version.

Ingredients

  • 2 tbsp butter
  • 2 tbsp all purpose flour
  • 1-1/4 cups of skim milk
  • 1-1/2 tsp of dyhydrated chicken broth
  • 1/2 tsp of cayenne (or to taste, optional)
  • Pepper to taste

Directions

  1. Melt the butter in a heavy saucepan.
  2. Stir in the flour and cook, stirring constantly until the paste cooks and bubbles a bit, don’t let it brown. (about 2 minutes)
  3. Add the hot milk, continuing to stir as the sauce thickens. Bring to a boil.
  4. Add dehydrated chicken broth, cayenne and pepper, lower the heat and cook, stirring for 2 to 3 minutes.

Nutrition Per Serving

  • Calories 340
  • Fat 20.4 g
  • Sugar 15.6 g
  • Carbohydrates 27.2 g
  • Protein 11.9 g
  • Fiber 0 g

This sauce is a staple. You can omit the cayenne if you don’t want the spiciness. Stir in 1/2 cup of grated cheddar and it becomes a cheese sauce. Add dill and this is great over salmon. You can serve it over chicken. Add mushrooms and it’s just great over pork chops. Remember to have fun and make it your own.

Protein Rice Salad

The Sunshine Inn Blog1 Comment

Protein Rice Salad

  • Servings: 2
  • Difficulty: Easy
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Who says salad needs to be boring? Not me. I used to say that a salad was a side not a meal, now I know better. Here is a version that I have done. It’s a great summer meal.

Ingredients

  • 2 cups of spinach
  • 1 cup shredded carrot (I use the carrot peeler to get thin strips instead of shredded)
  • 1/2 cup of cooked white rice (brown rice would be better)
  • 1 can of tuna
  • 2 large hard boiled eggs
  • 1 large red bell pepper cut into thin strips
  • 2 tbsp of chopped green onion
  • 2 ounces of cheddar cheese cubed
  • 2 tbsp of apricot jam or jelly
  • 1 jalapeño (optional)
  • Salt and pepper to taste

Directions

  1. Assembly is easy. Divide everything in two. Put spinach at bottom of large bowl.
  2. Cover with rice.
  3. Spread the carrot around the bowl.
  4. Spread the red pepper, green onion, and jalapeño if used.
  5. Put the sliced egg, the ball of tuna and cubed cheese dividing the plate into thirds.
  6. Add salt and pepper if desired.
  7. In the centre put the apricot jam or jelly.

Nutrition Per Serving

  • Calories 436
  • Fat 17.8 g
  • Sugar 11.9 g
  • Carbohydrates 38.9 g
  • Protein 32.4 g
  • Fiber 2.8 g

This salad is fun. It reminds me of summer. The ingredients are what I had on hand. I wanted to make sure that it was high in protein as I was having this after having done a workout on the treadmill. You don’t like cheddar but prefer mozzarella, use that. You want it spicy add that jalapeno. You have left over cooked chicken, use that instead of tuna. You don’t have cooked rice, you can cook some spaghettini or rice noodles. The possibilities are endless. Remember have fun and make it your own.