Your family will love these recipes for Italian meaty casserole and chicken cauliflower fried rice.

Updated: Oct 22



By JULIE BRINKLEY


Click here to watch my live cooking show on Beneath the Surface News Facebook page.


It’s where I prepare these healthy and delicious meals at 11 a.m. every Wednesday.


WHAT’S IN IT


4 oz. ricotta part-skim

2 tbsp. egg substitute, Egg Beaters


6 oz. mozzarella, reduced fat


1.5 cup raw tomatoes, crushed, canned Red Gold or a no sugar added brand


10 oz. lean ground beef

3 tbsp. parmesan cheese


.75 tsp. ground black pepper


.5 tsp. garlic salt or minced garlic


.5 tsp Italian seasonings


HOW TO MAKE IT


Preheat oven to 350 degrees. Cook ground beef and add tomatoes, one quarter tsp. garlic salt and one eighth tsp. pepper.


Simmer for 5 minutes, stirring constantly. Remove from heat and set aside.


Mix ricotta, three fourths cup (3 oz) of mozzarella, parmesan cheese, egg substitute, Italian seasoning, and remaining garlic salt and pepper in a separate bowl.


Fill the bottom of a medium-sized baking dish with the meat mixture and top with the cheese filling.


Sprinkle the remaining three fourths cup mozzarella cheese on top. Bake for 35 minutes and let cool 10 minutes before slicing.


Makes 4 servings.


CHICKEN CAULIFLOWER FRIED RICE

4 oz. cooked chicken


1 egg or egg beater equivalent


1/2 cup cauliflower rice


1 cup mushrooms, yellow squash, zucchini, orange or red bell pepper or cabbage


2 tbsp. soy sauce


1/8 tsp salt


1/8 tsp pepper



HOW TO MAKE IT


Place all ingredients except the egg in a pan and cook until veggies are to your desired tenderness; add soy sauce, beat egg and pour on top.


Stir until fully cooked, and yes, you get to eat the whole thing!