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Spinach Vegetable Lasagna 16 oz fat-free cottage cheese 16 oz fat-free mozzarella cheese, grated ˝ cup fat-free egg substitute 2 , 10 oz pkgs. Chopped frozen spinach, defrosted and drained 16 oz package whole-wheat lasagna 1, 32 oz jar fat-free, low-sodium spaghetti sauce Oregano and pepper to taste Sauce: mix all the ingredients (except for noodles ) And 2/3 cup mozzarella in a large bowl. Lightly spray a 9x13 inch pan with nonstick cooking spray. Pour a thin layer of sauce on the bottom of the baking dish. Add ˝ of the noodles, ˝ of the remaining sauce, And repeat until all the noodles and sauce is used up. Top with the remaining mozzarella. Refrigerate overnight. Before baking, pour 1 ˝ cups cold water around the edges of the pan, but not in the center. Bake lightly covered, at 350 degrees for 1 hour, 15 minutes. Let stand for 15 minutes. Serves 10 Program exchanges (per 1/10 slice): 1 dairy, 1 protein, 1 vegetable

Chili Con Carne 2 tsp vegetable oil 1 small onion, chopped 1 garlic clove, chopped ˝ pound ground turkey (white meat) or ground sirloin 1 can (15 ounce) no-salt or low-sodium red kidney beans/chili beans, undrained 1 can (14.5 ounce) no-salt or low-sodium crushed tomatoes, undrained 1 small bell pepper, chopped 1 tbsp chili powder ˝ tsp ground cumin ˝ tsp dried basil ˝ tsp hot sauce (optional) Heat oil in a large stock pot over medium-high heat. Sauté onions until soft. Add garlic and sauté for 30 seconds. Add ground turkey or sirloin and brown. Add remaining ingredients. Bring to a boil. Reduce heat and simmer for 30 minutes, stirring occasionally. Serves 4 1 serving (about 1 cup) = 2 protein, 1 starch, 1 vegetable, ˝ fat

Easy Baked Chicken & Rice 1/2 cup brown rice, raw (not instant rice) 1 can (about 14.5 ounces) fat-free, low-sodium chicken broth 1 cup mushrooms, whole or sliced 6 (4 oz.) chicken breasts, skinless 1 tbsp minced onion 1/2 tsp onion powder 1/8 tsp black pepper 1/8 tsp paprika In a large non stick casserole pan, combine rice, chicken broth, and mushrooms. Place chicken breasts on top. Sprinkle minced onion, onion powder, pepper and paprika on chicken. Cover with aluminum foil and bake at 350 degrees for 1 1/2 hours. Serves 6 1 serving = 1/3 cup rice, 1 chicken breast = 1 starch, 3 protein

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