Blog Archives

Lasagna Cups

4/30/2023

Ingredients:
1 pound of Ground Turkey
1 Jar of sauce [I used low sodium, or you can make your own. I decided to go the quick method]
6 mushrooms
3 Mini peppers
2-3 small hand fulls of carrots

Chop your vegetables and set aside. Start to cook your meat. After the meat begins to brown, I add my vegetables. I like to do it at this point so that the meat has the vegetables incorporated into the meat and their flavors begin to blend together.

Next I add the mushrooms and continue to cook the meat mixture. After it has cooked to the consistency I want, I add the sauce. I used a lower sodium bottle sauce. You can use whatever sauce you like or create your own [I've done that in previous samples].

NOTE: if you want a thicker sauce continue to cook and let the sauce thicken up. Or you can add some paste to it. I was making a quick sauce so it isn't as thick as I can get it.

Once you get the sauce to the consistency you want, you are now ready to begin building your Lasagna cup. I used the Nasoya wonton wraps.

Take two of the won ton wraps. Cross them over each other [as shown in the picture to the left]. Gently push the won tons into the cupcake pan. I sprayed each cup with Pam.

Once you fill the pan you'll have a flower like look.

Add two table spoons of meat mixture to each cup. Add a little cheese. Then take another won ton and press into the cup. Add another tablespoon of sauce and cheese. [NOTE: I also made a different one, coming below]

The next 7 ones I didn't add the top layer. Instead I took 6 of these Parmesan crisps and crunched them up. I added the Mozzarella cheese, and then added the crisp on top.

I baked at 350 degrees until the won ton was crispy and the cheese was melted.

The ones with the crisp have a little crunch topping. NOTE: If you don't want any crunch, you can make sure that the won ton is completely covered by the mixture. I liked the little crunch.

I served two with a salad and a drink. The entire meal including my drink was 484 cal. One cup is 166 cal.

OPTIONS:
Different types of cheeses. I love cheese. Use different types to give you a different flavor. If you have problems with cheese, try vegan cheese or non-milk based cheese.

Great for appetizers, and easy to carry for lunch.

You can do a total veggie version. I love making spinach/vegetable lasagna. You can do that with this as well.

I hope you enjoy it. Let me know if you try the recipe!

Dr. Jewel D. Williams

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Apple Toppers

4/26/2023

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Ingredients:
7 servings, 1/2 cup 119 Cal [using Stevia, adjust it if you use a different sugar]
7 Granny Smith Apples
1 Tbsp Cinnamon [or to taste]
1 Tbsp Nutmeg [or to taste]
2 Tablespoons butter
Cap full of lemon juice
1/2 cup Stevia

Instructions:
Peel the apples and cut them up into chunks. Add 1/3 of your seasoning, the cap of lemon juice and sugar [if you don't like the taste of Stevia try another sweetener and adjust the calorie count]. Stir it all together. I let it sit for about 5 minutes and stirred it a few times to allow it be settle.

Next, add the apples to your pan with the butter. Cook the apples until they get soft. I added more of the seasoning as it cooked. I wanted all the apples to be covered. Once the apples were ready, I moved them to the bowl [see picture below]. The serving size was 1/2 cup.

I call these apple toppers because you can add them to other dishes. I was looking for another way to sweeten my oatmeal with add adding sugar or as much. This was one way I ate them. I also ate them as a desert when they were warm. They were really good.

Options:
* Serve with ice cream as a crustless pie.
*Use as the base for an Apple Crisp [Recipe here: Apple Crisp Youtube]

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