SWEET POTATO LASAGNA

SWEET POTATO LASAGNA

WHAT YOU NEED:

3 large sweet potatoes (450g.), peeled and thinly sliced (organic when possible)

 RICOTTA FILLING

3-4 Tbsp (45-60 ml) extra virgin olive oil, plus more for squash

Sea salt + black pepper to taste (~1/2 tsp each)

2 lemons, juiced (~1/3 cup or 80 ml)

12 ounces (340 g) extra firm tofu, drained and pressed dry for 10 minutes

3 Tbsp (9 g) nutritional yeast

1/2 cup loosely packed (30 g) fresh basil

1 Tbsp (3 g) dried oregano

1/4 cup (20 g) vegan parmesan cheese, plus more for serving

 

PESTO SAUCE optional

1/2 cup (120 ml) olive oil

1 cup loosely packed (60 g) basil, finely chopped

2 cloves garlic, finely minced (1 Tbsp or 6 g)

1/4 cup (20 g) vegan parmesan cheese.

Healthy pinch each salt + pepper

Water to thin

 

Directions:

  1. Preheat oven to 375 degrees F (190 C).
  2. Add all tofu filling ingredients to a food processor or blender and pulse to combine, scraping down sides as needed. You are looking for a semi-pureed mixture with bits of basil still intact. Taste and adjust seasonings as needed.
  3. Peel sweet potatoes and slice thinly with a very sharp knife or mandolin. They shouldn't be paper thin, but semi-thick and bendable - about 1/8th inch.
  4. In a 9x13-inch (or similar size) dish, begin laying down the sweet potatoes in a single layer, overlapping slightly.
  5. Top with one-third of the tofu ricotta mixture and spread using a spoon or spatula. Top with another layer of sweet potatoes, slightly overlapping. Repeat until you have three total layers of tofu ricotta, and four layers of sweet potatoes. The top layer should be sweet potatoes.
  6. Cover with foil and bake for 50 minutes.
  7. Then remove foil, increase oven heat to 400 degrees F (204 C), and bake uncovered for another 5-10 minutes to slightly brown up the top layer.
  8. While the lasagna is cooking, prepare pesto (optional), by adding olive oil, basil, and garlic to a blender or food processor. Mix on on medium-low speed to combine, then add vegan parmesan cheese, a pinch each salt and pepper and pulse to combine again.
  9. Add water to thin until a pourable pesto sauce is achieved, mixing on high until only small bits of basil and garlic remain. Taste and adjust seasonings as needed. I added a bit more vegan parmesan cheese and basil.
  10. Let lasagna cool slightly before serving. Top entire lasagna with desired amount of pesto, or reserve for individual servings.
  11. Best when fresh, though leftovers keep covered in the refrigerator up to 3 days. Freeze for longer-term storage.
  12. Taste and adjust seasonings as needed, adding more salt and pepper for flavor, nutritional yeast for cheesiness, and lemon juice for brightness.

 

NUTRITION FACTS (SERVING SIZE 1 | SERVING PER 1/8 OF A RECIPE)

AMOUNT PER SERVING:
298 Calories |32.1g Carbs |9.1g  Protein |16.6g Fat  

OATMEAL CRUSTED CHICKEN

OATMEAL CRUSTED CHICKEN

WHAT YOU NEED:

1 cup regular oats

3/4 cup (3 ounces) grated fresh Parmesan cheese

1 teaspoon chopped fresh thyme

1/2 teaspoon salt

1/4 teaspoon freshly ground black pepper

1 pound chicken breast tenders

Cooking spray

 

Directions:

Preheat oven to 450°.

Place oats in a food processor, and process for 20 seconds or until coarsely ground. Add cheese, thyme, salt, and pepper. Pulse to combine, and place in a shallow bowl.

Place each chicken breast tender between 2 sheets of heavy-duty plastic wrap; pound to 1/4-inch thickness using a meat mallet or small heavy skillet. Coat both sides of tenders with cooking spray; dredge tenders in oat mixture. Place tenders on a baking sheet coated with cooking spray. Bake at 450° for 15 minutes or until browned.

NUTRITION FACTS (SERVING SIZE 1 | SERVING PER CHICKEN BREAST)

AMOUNT PER SERVING:
283 Calories |14.2g Carbs |36.9g Protein |10g Fat 

LEMON GARLIC TILAPIA

 

WHAT YOU NEED:

4 Tilapia Fillets
1/4 Cup of Fresh Lemon Juice
1 Clove of Garlic Finely Chopped
1 Tsp. of Butter
1 Tsp. of Pepper

Coconut Oil Spray
Non Stick Baking Pan

DIRECTIONS:

1. Pre Heat Oven to 375 F
2. Rinse Tilapia
3. Place Tilapia Fillets Into Baking Pan. Pour Lemon Juice Onto Fillets, And Drizzle Light Butter On Top. Sprinkle With Garlic, Parsley And Pepper.
4. Bake In Pre Heated Oven Until Fish Is White And Flakey When Pulling Apart With Fork After About 30 Minutes.
5. Cover Baking Pan With Tin Foil.

NUTRITION FACTS (SERVING SIZE 1 | SERVING PER 4 TILAPIA FILLETS)
AMOUNT PER SERVING:
110 Calories |7.5g Protein |.8g Fat |16mg Sodium