1 pound of extra lean ground beef or turkey
1/2 pound turkey Italian sausage
1 pound of zucchini or yellow squash
1 cup or so of part skim shredded mozzarella cheese
1 jar of low-sugar pasta sauce ( I use whole foods brand)
1cup Diced onion
2TBSP of chopped garlic
A few handfuls of frozen, chopped spinach
A few dashes of Italian herb blend or oregano, thyme, sage, rosemary, etc.
16 ounces part-skim ricotta cheese
1/4 cup Parmesan cheese
1 omega-3 egg or two egg whites if you prefer
1 10-oz package of frozen broccoli
Preheat oven to 375 degrees. Slice your zucchini into thin slices. A
mandolin-style slicer helps here, or just practice your knife skills.
Brown meat in a pan. Drain. Set aside.
Cook spinach and broccoli (boil or microwave if using frozen), drain
the excess water, chop broccoli, and set aside.
Toss onions and garlic into a pan with a shot of Pam or olive oil,
and cook until tender and fragrant. Mix with browned meat, sauce, and
In a bowl, mix ricotta, parm, egg or egg white, and chopped broccoli.
Add salt and pepper to taste.
In a 13" x 9" pan, build a foundation of zucchini, layering them in like this:
Add a layer of the sour cream mixture, then a layer of the meat
mixture, about half of each.
Repeat with remaining goodies: another layer of zucchini, another
layer of ricotta, another layer of meat. Cover the top with shredded
Cover with foil and bake for about 45 minutes, then remove the foil
and bake for another 10 minutes or so.
That may seem like a lot of steps, but it's really hard to screw this
up. Feel free to experiment with different vegetables, canned tomatoes
instead of pre-made pasta sauce, greek yogurt instead of ricotta, etc.