Use veggies instead of meat for healthy, low-fat flavor
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
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
- Preheat oven to 350°F. Coat a 7x10-inch baking dish with cooking spray.
- Cook lasagna noodles.
- Heat olive oil in pan. Add vegetables and sauté until tender, 57 minutes.
- Whisk lemon juice and ricotta in a bowl. Cut cooked noodles into thirds.
- 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.
- 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
- 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 sugarsautéeing 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