Everyone loves lasagna. This is a new and popular lasagna variation that is served in bowls as a thick soup. The soup is served with a dollop of yogurt.

Orange zest adds an intriguing, sweet flavor to the soup. It is made by scraping or cutting the outer skin of an unwaxed orange. Be sure not to include the white pith just under the skin.

Lasagna Soup

Yield 2 servings.

Ingredients

1 tablespoon canola oil

1 cup diced onion

1/2 cup shredded carrots

3 garlic cloves, crushed

1/2 pound 95 percent lean ground beef

1/4 teaspoon salt

1/8 teaspoon freshly ground black pepper

2 cups no-salt-added chicken broth

1 cup canned, reduced-sodium diced tomatoes with the liquid*

Zest from 1 orange

3 ounces whole wheat lasagna noodles broken into 1 to 2-inch pieces

1/2 cup fresh basil leaves

1/2 cup plain non-fat Greek yogurt

Directions

Heat canola oil in a large saucepan and add the onion and carrots. Saute 5 minutes and add the garlic for 1 minute. Add the ground beef. Brown meat and season with salt and pepper. Stir in the chicken broth, diced tomatoes and orange zest. Bring to a boil and add the noodles. Lower the heat and simmer 10 minutes or until the noodles are soft. Stir in the basil. Serve in soup bowls and add a dollop yogurt on top.

Cook’s note: Pecan halves or other nuts can be used instead of walnuts in the salad.

Spinach Salad

Yield 2 servings

Ingredients

2 tablespoons toasted walnut halves

3 cups washed, ready-to-eat spinach

2 tablespoons reduced-fat oil and vinegar dressing

Directions

Place walnuts in a toaster oven for 1 minute to toast. Or, warm them in a small skillet without oil for a minute. Watch them, they will burn easily. Add spinach to a bowl and toss with the salad dressing. Sprinkle toasted walnuts on top.

*Look for low-sodium diced tomatoes containing per cup: 41 calories, 9.6 g carbohydrate, 24 mg sodium.

Per serving for meal

Total Calories: 550, Total Fat 19.2 g, Saturated Fat 3.7 g, Monounsaturated Fat 8.3 g, Sodium 628 mg, Cholesterol 74 mg, Total Carbohydrate 55.6 g, Fiber 10.2 g, Sugars 14.2 g, Protein 43.1 g, Potassium 1747 mg, Phosphorus 690 mg

Exchanges: 1 1/2 starch, 1 carbohydrate 3 nonstarchy vegetables, 4 lean protein, 2 fat