Lasagna can be a delicious and nutritious meal when prepared with wholesome ingredients. Below is a recipe for a healthier version of this Italian classic dish, lower in calories and packed with vitamins and minerals.
Ingredients
- 9 whole-wheat lasagna noodles
- 1 tablespoon of olive oil
- 1 medium onion, chopped
- 2 garlic cloves, minced
- 1 lb of lean ground turkey or chicken
- 1 teaspoon of dried oregano
- 1 teaspoon of dried basil
- 1/2 teaspoon of salt
- 1/4 teaspoon of black pepper
- 1 jar (24 oz) of low-sodium marinara sauce
- 2 cups of spinach, fresh or frozen
- 1 cup of part-skim ricotta cheese
- 1 cup of shredded mozzarella cheese
- 1/4 cup of grated Parmesan cheese
Instructions
- Preheat the Oven: Preheat your oven to 375°F (190°C).
- Cook the Noodles: Cook the lasagna noodles according to the package instructions. Drain and set aside.
- Sauté the Vegetables: In a large skillet, heat olive oil over medium heat. Add onion and garlic, sautéing until the onion is translucent.
- Prepare the Sauce: Add the ground turkey or chicken to the skillet, cooking until browned. Stir in oregano, basil, salt, and black pepper. Pour in the marinara sauce and let it simmer for about 10 minutes.
- Mix the Spinach and Ricotta: In a separate bowl, combine the spinach and ricotta cheese.
- Assemble the Lasagna: Spread a thin layer of the meat sauce on the bottom of a 9×13 inch baking dish. Place 3 lasagna noodles over the sauce. Spread half of the spinach-ricotta mixture over the noodles, followed by 1/3 of the mozzarella cheese. Repeat with another layer of sauce, noodles, spinach-ricotta mix, and mozzarella. Finish with a final layer of noodles, the remaining sauce, and the rest of the mozzarella and Parmesan cheese.
- Bake: Cover with foil and bake for 25 minutes. Remove the foil and bake for an additional 15 minutes until the cheese is bubbly and golden.
- Serve: Let the lasagna cool for a few minutes before slicing and serving.
Nutrition Information (per serving)
The following nutrition information is approximate and will vary based on specific ingredients and portion sizes:
- Calories: 350
- Protein: 28g
- Carbohydrates: 30g
- Dietary Fiber: 5g
- Sugars: 6g
- Fat: 14g
- Saturated Fat: 6g
- Cholesterol: 80mg
- Sodium: 480mg