Monday, 2 July 2012

Vegetarian Lasagna

I have been asked to make a "skinnified" lasagna. I am so excited to have a request... this is my first one! Thankfully, she asked me to make one of my favorites :) 



Several recipes for "healthy" lasagna that I have come across are noodle-less. I thought about creating a recipe that was noodle-free as well, but then decided against it. Lasagna just wouldn't be the same without at least a bit of pasta.  So, a compromise emerged. I replaced some lasagna noodles with vegetables, but kept the top layer traditional.

Greek yogurt keeps this recipe creamy, which makes it seem more indulgent than it really is. Also, if you remove most of the moisture from the spinach, eggplant, and zucchinis, you will get a very sturdy finished product. No sloppy mess here! 


Vegetarian Lasagna

(Makes 4 large servings)

Ingredients:
  • 1 medium eggplant
  • 2.5 medium zucchinis
  • 3/4 cup fat-free, plain Greek yogurt 
  • 1/2 yellow onion, diced
  • 2 cloves garlic, crushed
  • 1/4 teaspoon dried oregano
  • 1/2 teaspoon dried basil, or 1 tablespoon fresh
  • 1/4 teaspoon salt
  • 1 10-oz package frozen spinach, thawed and drained thoroughly 
  • 1 egg white
  • 1/2 package meatless "ground beef" (like Yves Original Ground Round)*
  • 1 1/2 cups tomato sauce (no more than 60 calories per half cup)
  • 2 whole wheat lasagna noodles, cooked according to package instructions (I cooked 3, then cut the ends off to fit into pan)
  • 1/2 cup part-skim mozzarella 
Method:
  • Preheat oven to 375F. 
  • Cut ends off eggplant and zucchinis. Slice lengthwise into thin strips (or "noodles"). Place on a sprayed baking sheet in a single layer. Sprinkle with salt, and  bake for 10 min each side. Make sure they are fully cooked, because they won't do that much cooking in the final bake. Remove them and place on paper towel. Lightly squeeze them in paper towel (being careful not to squish) to remove most of the moisture. Set aside.
  • In a medium bowl, mix together egg white, spinach, oregano, basil, and Greek yogurt. Set aside.
  • Sauté onion in a large pan. Add about 2 tbs of water to prevent browning. Once water is evaporated, add garlic and tomato sauce. Heat through, and set aside.
  • Begin layering:
    • Add about 1/2 cup tomato sauce to the bottom of an 8"X8" baking dish.
    • Layer 1/2 the zucchini strips, in one direction, onto the tomato sauce. 
    • Spread 1/2 the Greek yogurt mixture over zucchini
    • Crumble all the "ground beef" onto yogurt.
    • Layer all the eggplant strips, in one direction, perpendicular to the zucchini strips.
    • Evenly cover with remaining tomato sauce.
    • Layer remaining zucchini strips, in one direction, perpendicular to eggplant.
    • Evenly cover with remaining Greek yogurt.
    • Layer 3 cooked lasagna noodles (really equals 2 full size noodles) perpendicular to zucchini.
    • Top with 1/2 cup part-skim shredded mozzarella. 

  • Bake uncovered for about 30 min. Let rest 10 min before serving. Serves 4.

* Meatless "ground beef" can be found in the tofu section of most grocery stores.


NUTRITIONAL INFORMATION
(For 1/4 of the recipe)

  • 280 Calories
  • 36g Carbohydrates
    • 12g Sugar
    • 11g Fiber
  • 7g Fat
  • 24g Protein



No comments:

Post a Comment