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Tag: veggie rich

  • Portobello Mushrooms & Onions with Balsamic Glaze

    Portobello Mushrooms & Onions with Balsamic Glaze

    How to Make Portobello Mushrooms & Onions with Balsamic Glaze

    This sautéed mushroom mixture is great as a Bruschetta topping, a side dish for a grilled protein, or a pasta topping. It can even be served as an appetizer or hors d’oeuvre. This great recipe can be made a day ahead of time and reheated or brought to room temperature before serving.


    10 min prep time


    30 min cook time


    15servings


    1/15 recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat a sauté pan and thinly film with olive oil. Add onion, garlic, and mushrooms. Cook until soft and onions are translucent. Add salt and pepper to taste and red pepper, if desired.
    2. Heat balsamic vinegar in a small saucepan, bring to a boil, and reduce to low. Cook until syrupy, or the vinegar lightly coats the back of a spoon, about 20 minutes. Set aside.
    3. Spread mushroom mixture on grilled bread and drizzle with balsamic vinegar.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Veggie Rich
    Mediterranean
    Vegetarian
    Vegan
    Sides
    Holidays & Entertaining
    Appetizers
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    Nutrition facts

    15 Servings



    • Serving Size

      1/15 recipe


    • Amount per serving



      Calories





      30

    • % Daily value*

    • Total Fat
      0.5g

      <1%

      • Saturated Fat
        0.1g

        <1%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      5mg

      <1%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        3g

    • Protein
      1g

    • Potassium
      170mg
      4%

    Ingredients

    olive oil
    2 tsp

    onion(s) (thinly sliced)
    2 cup

    garlic (minced)
    2 clove

    Portobello mushrooms (sliced 1/4-inch thick, or 16 ounces of any mushroom)
    6

    Sea salt to taste
    1

    Pepper to taste (Freshly ground)
    1

    crushed red pepper flakes (optional)
    to taste

    balsamic vinegar
    3/4 cup

  • Pinto Bean, Brown Rice and Spinach Salad

    Pinto Bean, Brown Rice and Spinach Salad

    How to Make Pinto Bean, Brown Rice and Spinach Salad

    This simple salad can be on the table in 15 minutes. No queso fresco? You can use feta cheese instead.


    15 min prep time


    0 min cook time


    4servings


    2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Make the Garlicky Cilantro Lime Dressing.
    2. Add all ingredients and the dressing to a large salad bowl and toss together.
    3. Bulk Cooking Dry Pinto Beans: Add 1 lb (16 oz.) dry pinto beans to a large pot of boiling water (at least 6 cups of water). Boil rapidly for 2 minutes. Remove from heat and cover. Let sit for 1 hour.

      Drain and rinse beans. Add 6 fresh cups of water. Bring to a boil, then reduce to a simmer for one hour or until the beans are soft but not split. Makes 5 cups cooked beans. These beans can be used in any recipe calling for cooked or canned beans. Store in an airtight container in the refrigerator for 7 days or package in freezer bags in one cup increments for up to 6 months.

    4. Bulk Cooking Brown Rice: Add 1 lb (16 oz.) of long grain (not instant) brown rice to a large soup pot with 5 cups of water. Bring to a boil then reduce to a simmer. Cover and simmer for 45 minutes or until all liquid is absorbed. Makes 10 cups cooked brown rice. This rice can be used in any recipe calling for cooked brown rice. Store in an airtight container in the refrigerator for 7 days or package in freezer bags in one cup increments for up to 6 months.
    Fiber Focused
    Low Sodium
    Veggie Rich
    Mexican/Southwestern
    Quick & Easy
    Vegetarian
    Foodie
    Lunch
    Salads
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    Nutrition facts

    4 Servings



    • Serving Size

      2 cups


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        1.2g

        6%

    • Cholesterol
      5mg

      2%

    • Sodium
      90mg

      4%

    • Total Carbohydrate
      28g

      10%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        2g

    • Protein
      8g

    • Potassium
      560mg
      12%

    Ingredients

    yellow bell pepper (seeded and diced)
    1 med

    cucumber(s) (seeded and diced)
    1 med

    baby spinach (5-ounce, 4 lightly packed cups)
    1 package

    pinto beans (cooked and cooled)
    1 cup

    brown rice (cooked and cooled)
    1 cup

    queso fresco (crumbled)
    1/4 cup

    Garlicky Cilantro Lime Dressing (Link to recipe in instructions)
    3/4 cup

  • Pickled Brussels Sprouts

    Pickled Brussels Sprouts

    How to Make Pickled Brussels Sprouts

    An easy refrigerator pickling method transforms Brussels sprouts into crunchy, tangy morsels, flavored with dill and garlic. You can also make this quick pickle method with your other favorite vegetables.


    20 min prep time


    5 min cook time


    8servings


    1/4 cup drained

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large pot over high heat, heat 7 cups of the water and bring to a boil. Add the remaining water to the bowl of ice.
    2. Add the Brussels sprouts to the boiling water and cook for 2 minutes. Use a slotted spoon to transfer the sprouts to the ice water to cool. Drain the cooled sprouts and pack into the jar.
    3. Add the vinegar, 1/2 cup water, salt, and sugar to a saucepan over high heat. Bring to a boil and stir until the salt and sugar dissolve. Boil for 2 minutes. Remove the brine from the heat.
    4. Add the bay leaf, dill, garlic, onion, and pickling spice to the brine.
    5. Carefully fill the jar with the brine, covering the Brussels sprouts completely.
    6. Place the lids on the jar and shake the jar gently to distribute the ingredients.
    7. Refrigerate for at least 2 hours before serving. Store in the refrigerator for up to 3 months. Before serving, remove and discard the bay leaf.
    8. Chef’s Tip: Only tough vegetables, such as Brussels sprouts and carrots, need to be blanched first. Softer vegetables, such as cucumbers and zucchini, can go in the jar raw before you add the brine.
    Veggie Rich
    Low Carb
    Snacks
    Sides
    Vegetarian
    Foodie
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    Nutrition facts

    8 Servings



    • Serving Size

      1/4 cup drained


    • Amount per serving



      Calories





      20

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      225mg

      10%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g

    • Protein
      1g

    • Potassium
      95mg
      2%

    Ingredients

    water (divided)
    8 cup

    ice (bowl)
    1

    fresh Brussels sprouts (halved)
    2 cup

    pint jar with lid ((or 1 pint heatproof, plastic container))
    1

    white distilled vinegar
    1/2 cup

    water
    1/2 cup

    salt
    1 tsp

    sugar
    2 tsp

    bay leaves
    1

    fresh dill
    2 sprig

    garlic (smashed)
    2 clove

    onion(s) (minced)
    1/4 cup

    pickling spice
    1 tbsp

  • Peppercorn Pistachio Caesar-Style Salad with Chicken

    Peppercorn Pistachio Caesar-Style Salad with Chicken

    How to Make Peppercorn Pistachio Caesar-Style Salad with Chicken

    This entree salad goes great with a side of garlic bread. You could also grill the chicken and make the dressing ahead of time so you can pack it for lunch during the week.


    4servings


    2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat a grill or grill pan. Brush the chicken with the oil and sprinkle with salt. Grill over direct medium heat until fully cooked and grill marks form. Set aside.
    2. Add the hummus, tea, cheese, garlic, mustard, Worcestershire sauce, lemon juice, and 1 Tsp. peppercorns to a blender. Cover and puree.
    3. When ready to serve toss the dressing with the greens in a large mixing bowl. Transfer to 4 separate bowls or plate, top with grilled chicken, sprinkle with pistachios and the remaining 1/4 Tsp. peppercorns, and serve.
    Veggie Rich
    Grilling
    Italian
    Dinner
    Lunch
    Main Dish
    Salads
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    Nutrition facts

    4 Servings



    • Serving Size

      2 cups


    • Amount per serving



      Calories





      260

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        2.5g

        13%

    • Cholesterol
      55mg

      18%

    • Sodium
      510mg

      22%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        1g

    • Protein
      25g

    • Potassium
      700mg
      15%

    Ingredients

    chicken thighs (3-ounces each, boneless, skinless)
    4 whole

    canola oil
    2 tsp

    sea salt
    1/4 tsp

    hummus
    1/3 cup

    unsweetened green tea (chilled)
    3 tbsp

    Parmesan-Reggiano cheese (grated)
    3 tbsp

    garlic (large cloves)
    2 clove

    Dijon Mustard
    1 tbsp

    Worcestershire sauce
    2 tsp

    lemon juice
    2 tsp

    black peppercorns (freshly cracked, divided)
    1 1/4 tsp

    mixed greens (8 ounces)
    8 cup

    pistachios (roasted, shelled, chopped, lightly salted)
    2 tbsp

  • Penne with Broccoli Rabe, Prosciutto, and Garlic

    Penne with Broccoli Rabe, Prosciutto, and Garlic

    How to Make Penne with Broccoli Rabe, Prosciutto, and Garlic

    Broccoli rabe, a cousin of broccoli, is considered a homey comfort food among the Italians. Sun-dried tomatoes and lots of garlic add so much to this fast, easy dish


    15 min prep time


    15 min cook time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Bring a pot of water to boil for the pasta. Add the pasta and cook for 10 minutes.
    2. In a sauté pan, add the olive oil and bring to medium-high heat.
    3. Add garlic, red pepper, broccoli rabe, sun-dried tomatoes, and 1/2 cup water and cook covered with a lid for 5 minutes.
    4. In a large bowl, add Parmesan cheese, ricotta cheese, goat cheese, and prosciutto and mix gently. Drain the pasta and add it to the bowl. Toss with garlic, broccoli rabe, and sun-dried tomato mixture.
    5. Add parsley, salt, and pepper.
    Veggie Rich
    Comfort Food
    Italian
    Dinner
    Main Dish
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      225

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.7g

        9%
      • Trans Fats
        0g

    • Cholesterol
      10mg

      3%

    • Sodium
      255mg

      11%

    • Total Carbohydrate
      33g

      12%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        4g

    • Protein
      12g

    Ingredients

    penne pasta (uncooked)
    8 oz

    olive oil
    1 tbsp

    garlic (minced)
    4 clove

    red pepper (crushed)
    1/2 tsp

    broccoli rabe (trimmed and cut into 2-inch pieces)
    2 cup

    tomato(es) (sliced sun-dried)
    1/2 cup

    water
    1/2 cup

    Parmesan cheese (freshly grated)
    2 tbsp

    ricotta cheese (fat-free)
    1/2 cup

    goat cheese (chevre) (soft, reduced-fat)
    1/3 cup

    prosciutto (sliced 1/8-inch thick and diced)
    2 oz

    parsley (minced)
    2 tbsp

    kosher salt, to taste
    1

    black pepper, to taste (freshly ground)
    1

  • Papardelle Vegetable “Pasta” Carbonara

    Papardelle Vegetable “Pasta” Carbonara

    How to Make Papardelle Vegetable “Pasta” Carbonara

    In this recipe, you use a vegetable peeler to make carrot and zucchini ribbons, which make a great lower-carb substitute for pasta.


    15 min prep time


    15 min cook time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Fill a soup pot with water and bring the water to a boil.
    2. Using a vegetable peeler, peel thin strips of each vegetable (zucchini and carrot) to make wide “noodles.” You should end up with about 5 cups of vegetable ‘noodles’. Take care to avoid the seeds in the zucchini.
    3. Boil the vegetable “noodles” for 2-4 minutes or until just softened. Drain and lay out in a single layer on a baking sheet to dry.
    4. In a medium nonstick sauté pan, add the olive oil over medium-low heat.
    5. Sauté the turkey bacon and onion until the onions begin to soften. Add the garlic and cook for an additional two minutes. Stir in the flour and let it cook for 2 minutes.
    6. Stir in the milk and cheese and bring to a boil, scraping the bottom of the pan to incorporate all of the flour until thickened.
    7. Once thickened, add the vegetable “noodles” and toss gently to coat.
    8. Season with salt (optional) and ground black pepper, and stir in the parsley. Serve immediately.
    Veggie Rich
    Italian
    Lunch
    Sides
    Dinner
    Foodie
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.2g

        6%

    • Cholesterol
      15mg

      5%

    • Sodium
      225mg

      10%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        8g

    • Protein
      7g

    • Potassium
      465mg
      10%

    Ingredients

    garlic (minced)
    2 clove

    small onion (minced)
    1/2

    medium zucchini
    1

    medium or 1 large carrot (peeled)
    2

    olive oil
    2 tsp

    turkey bacon (small dice)
    4 slice

    flour
    2 tbsp

    milk (non-fat)
    1 1/2 cup

    Parmesan cheese (shredded)
    3 tbsp

    salt (optional)
    1/2 tsp

    black pepper
    1/4 tsp

    fresh parsley (minced)
    1 tbsp

  • Orange and Walnut Salad

    Orange and Walnut Salad

    How to Make Orange and Walnut Salad

    Serve this light salad as a healthy option at your holiday gathering this year. It’ll provide you with some fresh fruit and veggies – two things that are often missing from the typical holiday spread!


    20 min prep time


    8servings


    about 2/3 cup orange-carrot mixture + 1 cup greens

    Print Recipe >

    Step-By-Step Instructions:

    1. Place the greens on a platter. Top with the carrots, onion, and oranges.
    2. For the vinaigrette, whisk together the orange and lemon juices, honey, and mustard. Slowly add the oil in a thin stream, whisking constantly.
    3. Drizzle the vinaigrette over the salad. Add salt and pepper to taste, and top with the walnuts.
    4. *Note: The nutrition facts above do not include any added salt.
    Low Sodium
    Veggie Rich
    Holidays & Entertaining
    Salads
    Sides
    Vegetarian
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    Nutrition facts

    8 Servings



    • Serving Size

      about 2/3 cup orange-carrot mixture + 1 cup greens


    • Amount per serving



      Calories





      135

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        0.9g

        5%

    • Cholesterol
      0mg

      0%

    • Sodium
      55mg

      2%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        9g

    • Protein
      2g

    • Potassium
      285mg
      6%

    Ingredients

    large oranges (peeled and sectioned)
    2

    mixed salad greens
    8 cup

    small red onion (thinly sliced)
    1

    large carrots (peeled and thinly sliced)
    2

    fresh orange juice
    2 tbsp

    fresh lemon juice
    2 tbsp

    honey
    1 tbsp

    Dijon Mustard
    2 tsp

    walnut oil
    1/4 cup

    salt and pepper to taste
    1

    walnut pieces
    1/4 cup

  • Open Face Egg & Spinach Salad Sandwich

    Open Face Egg & Spinach Salad Sandwich

    How to Make Open Face Egg & Spinach Salad Sandwich

    This one dish meal is colorful, fresh, quick, easy, and delicious! Just right for one or more, especially after a trip to the Farmer’s Market.


    30 min prep time


    20 min cook time


    1serving


    1 sandwich

    Print Recipe >

    Step-By-Step Instructions:

    1. Place egg in a pan just large enough to hold it. Add enough cold water to cover egg by 1 inch. Bring to a boil. Once the water comes to a boil, watch carefully. Boil 30 seconds to 1 minute. Turn heat off and cover. (Let sit 18 minutes. Note: Boiling the egg too long results in a green ring around the yolk; however, it is still safe to eat.)
    2. Mix together the tomato, corn, scallion, parsley, olive oil, vinegar, salt, and pepper. Set aside to let the flavors blend. This can be done ahead of time.
    3. Toast the bread and place it on a large plate. Lay the spinach on top of the bread.
    4. Slice the egg into 5–6 slices and lay them on top of the spinach. Spoon the tomato corn mixture onto the sandwich and serve.
    Fiber Focused
    Veggie Rich
    Comfort Food
    Dinner
    Lunch
    Main Dish
    Salads
    Sandwiches
    Vegetarian
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    Nutrition facts

    1 Serving



    • Serving Size

      1 sandwich


    • Amount per serving



      Calories





      330

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        2.8g

        14%
      • Trans Fats
        0g

    • Cholesterol
      185mg

      62%

    • Sodium
      455mg

      20%

    • Total Carbohydrate
      42g

      15%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        10g

    • Protein
      17g

    • Potassium
      870mg
      19%

    Ingredients

    large egg (hard cooked)
    1

    tomato(es) (chopped (about 1 small or 1/2 of a medium tomato))
    1/3 cup

    corn kernels (lightly steamed, or use a leftover ear of fresh corn on the cob)
    1/2 cup

    scallion, 1–2 scallions, depending on their size (sliced)
    1/4 cup

    Italian parsley (chopped, flat)
    1 tbsp

    Extra Virgin Olive Oil
    1 tsp

    white balsamic vinegar
    1 tsp

    sea salt (fine)
    1 tsp

    black pepper (freshly ground)
    1/8 tsp

    rustic whole grain bread (such as ciabatta or round Italian sliced bread)
    1 slice

    baby spinach
    1 cup

  • Open-Faced Grilled Pepper-Goat Cheese Sandwiches

    Open-Faced Grilled Pepper-Goat Cheese Sandwiches

    How to Make Open-Faced Grilled Pepper-Goat Cheese Sandwiches


    5 min prep time


    25 min cook time


    4servings


    2 bread slices, 1/2 cup pepper mixture, and 2 tablespoons crumbled cheese

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat grill or grill pan over medium-high heat. Flatten pepper halves with palm of hand. Coat both sides with cooking spray and cook 20 minutes or until tender, turning frequently. Place on cutting board and coarsely chop. Combine the peppers with the vinegar and 1/8 teaspoon salt, if desired. Cover to keep warm.
    2. Coat both sides of the bread with cooking spray and cook 1 1/2 to 2 minutes on each side or until lightly browned. Cut each bread half crosswise into 4 pieces.
    3. Top each bread slice with 1/4 cup pepper mixture and sprinkle cheese evenly over all
    CKD Dialysis
    CKD Non-Dialysis
    Fiber Focused
    Kidney-Friendly
    Veggie Rich
    Grilling
    Vegetarian
    Main Dish
    Lunch
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      2 bread slices, 1/2 cup pepper mixture, and 2 tablespoons crumbled cheese


    • Amount per serving



      Calories





      250

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        3.3g

        17%
      • Trans Fats
        0g

    • Cholesterol
      10mg

      3%

    • Sodium
      280mg

      12%

    • Total Carbohydrate
      33g

      12%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        10g

    • Protein
      12g

    • Potassium
      410mg
      9%

    Ingredients

    large red bell peppers (halved lengthwise)
    3

    balsamic vinegar
    1 1/2 tbsp

    whole grain loaf bread (cut in half lengthwise)
    8 oz

    goat cheese (chevre) (crumbled)
    2 oz

  • No Noodle Zucchini Lasagna

    No Noodle Zucchini Lasagna

    How to Make No Noodle Zucchini Lasagna

    Author Robyn Webb says, “Zucchini lasagna was the very first lasagna I ever made. Originally, I prepared it with noodles, but now I realize that long strips of zucchini stand in for the noodles beautifully.”


    45 min prep time


    1 hr 25 min cook time


    18servings


    2 × 3-inch square

    Print Recipe >

    Step-By-Step Instructions:

    1. Line two baking sheets with parchment paper and set aside.
    2. Heat the olive oil and garlic in a large skillet with a lid over low heat (do not use a deep pot, as you want the water to quickly evaporate and the sauce to become thick). Cook the garlic for about 6-7 minutes, stirring occasionally.
    3. Meanwhile, add the drained tomatoes to a deep bowl. Crush the tomatoes with your hands, until coarse. Add the tomatoes and basil to the skillet and simmer, uncovered, for 20-25 minutes until thick. Add some of the reserved liquid from the can of tomatoes if the sauce is too thick.
    4. Preheat the oven to 400°F. As the sauce simmers, slice the zucchini lengthwise into 1/8-inch thick slices with a knife or mandolin. Arrange the zucchini on the prepared baking sheet. Sprinkle the zucchini lightly with salt. Bake the zucchini for about 10-12 minutes until lightly browned. Remove the zucchini from the oven. Gently roll up the zucchini slices in a towel to get rid of the excess moisture, or just use paper toweling and blot very well. Be careful to keep the slices intact. Add in the salt, pepper, and crushed red pepper (if using) to the tomato sauce.
    5. In a food processor or blender, process the tofu, parsley, lemon juice, lemon zest, and garlic until smooth. Add to a large bowl and mix in the ricotta cheese, mozzarella cheese, egg, salt, and pepper.
    6. Pour about 1/3 cup of the marinara sauce over the bottom of a 9 × 12 baking pan. Add a layer of zucchini slices, overlapping them slightly. Add 1/3 of the filling mixture over the zucchini, spreading evenly with a spatula. Add about 1/3 of the remaining marinara sauce over the tofu cheese filling. Repeat the layering process until all ingredients are used up, finishing with marinara sauce. Sprinkle the top of the lasagna with the Parmesan or Romano cheese.
    7. Cover loosely with foil and bake for 35 minutes. Remove the cover and bake for 15 minutes more. Remove the lasagna from the oven, let stand at room temperature for 10-15 minutes so lasagna can settle and it will be easier to cut. Cut into squares.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Carb
    Veggie Rich
    Italian
    Comfort Food
    Vegetarian
    Main Dish
    Dinner
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    Nutrition facts

    18 Servings



    • Serving Size

      2 × 3-inch square


    • Amount per serving



      Calories





      80

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        1.6g

        8%
      • Trans Fats
        0g

    • Cholesterol
      20mg

      7%

    • Sodium
      240mg

      10%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        3g

    • Protein
      6g

    • Potassium
      260mg
      6%

    Ingredients

    olive oil
    2 tbsp

    garlic (minced)
    5 clove

    (28-oz) can good-quality canned tomatoes (preferably packed in its own juice, drained, liquid reserved)
    1

    fresh basil leaves with stems (sliced or whole)
    5

    Kosher Salt
    1/4 tsp

    freshly ground black pepper
    1/4 tsp

    ground red pepper flakes (optional)
    1/4 tsp

    large zucchini
    3

    firm tofu
    16 oz

    fresh parsley (minced)
    1/2 cup

    Juice of 1/2 lemon
    1

    lemon zest
    2 tsp

    garlic (minced)
    1 clove

    ricotta cheese (low-fat)
    1 cup

    mozzarella cheese (shredded part-skim)
    1 cup

    eggs (beaten)
    1

    Kosher Salt
    1/4 tsp

    freshly ground black pepper
    1/4 tsp

    Parmesan or Romano cheese (grated)
    1/4 cup