Use veggies instead of meat for healthy, low-fat flavor

Lasagna Image

Try this vegetable lasagna recipe from Meg Galvin of SparkPeople.com, a leading diet, fitness and healthy-living website. Chef Meg also teaches cooking at the Midwest Culinary Institute in Cincinnati

Vegetable Lasagna
Prep time 45 min. | Serves 4

3 whole-wheat lasagna noodles
1 tsp olive oil
8 ounces baby portobello mushrooms, sliced
1 1-pound eggplant, peeled and chopped (about 3 cups)
3 cups baby spinach
1 Tbsp lemon juice
1⁄2 cup reduced-fat ricotta cheese
1 16-ounce jar low-salt tomato sauce (or homemade sauce, if you prefer)
1⁄2 cup part-skim shredded mozzarella cheese

  1. Preheat oven to 350°F. Coat a 7x10-inch baking dish with cooking spray.
  2. Cook lasagna noodles.
  3. Heat olive oil in pan. Add vegetables and sauté until tender, 5–7 minutes.
  4. Whisk lemon juice and ricotta in a bowl. Cut cooked noodles into thirds.
  5. Assemble lasagna: Place 1/3 of the tomato sauce in the bottom of the baking dish. Layer 1/3 of noodles, 1/2 of vegetable mixture and 1/2 of the ricotta cheese. Repeat the second layer. Top with remaining pasta and sauce, then cover the dish with foil and bake for 15 minutes.
  6. Remove foil, sprinkle on mozzarella and bake another 15 minutes, until cheese is slightly browned. Let sit 5 minutes before serving.

Per serving: 177 calories, 10 g protein, 19 g carbohydrates, 5 g fiber, 7 g fat, 16 mg cholesterol, 342 mg sodium

Healthy Tips:

  • You can add almost any vegetable you have on hand to this satisfying dish.
  • If you're making your own sauce, choose no salt-added tomatoes and tomato paste. Balance the acid by adding sautéed onions instead of sugar—sautéeing brings out onions' natural sweetness.
  • Store leftover sauce in a zip-top bag in the freezer for up to 3 months.
  • Use 100 percent whole-wheat noodles (save time with no-cook varieties).
  • Cutting back on carbs? Substitute thinly sliced vegetables for noodles. Flat strips of zucchini or eggplant are perfect.
  • Want to make it meaty? Add extra-lean ground beef or turkey to vegetable mixture. To boost flavor and keep the meat moist, add dried Italian seasonings and brown the meat with a chopped onion.

From our sister publication REMEDY's Healthy Living Winter 2012

Publication Review By: the Editorial Staff at Healthcommunities.com

Published: 21 Nov 2012

Last Modified: 12 Jan 2015