Light Lasagna

Lasagna is a no-fail comfort food but the rich cheeses used in traditional recipes are high in saturated fat, leaving you feeling anything but comfortable when you’re done eating. This preparation solves that problem by using low-fat cheeses and includes antioxidant rich vegetables such as spinach, red bell peppers and crushed tomatoes. The whole wheat pasta provides fiber and the ground chicken is a great source of lean protein. Get your comfort food fix without the guilt!

LITE LASAGNA

Serves 8

INGREDIENTS

Sauce:

      1 large onion, diced
      1 red bell pepper, diced
      1 pound 99% fat free ground chicken (or turkey)
      2 cups (8-ounce package) mushrooms, chopped
      2 garlic cloves, minced
      3 Tbs. tomato paste, no salt added
      2 cups tomato sauce, no salt added
      1 (14.5 oz.) can diced tomatoes, no salt added
      1/3 cup basil leaves, sliced
      3 heaping cups fresh chopped or baby spinach
      2 ½ tsp. dried Italian seasoning
      ¼ tsp. garlic powder
      ¼ tsp. black pepper
      Salt to taste (optional)

Filling:

      1 (15 oz.) container fat free ricotta cheese
      ½ cup fat free cottage cheese
      ¼ cup egg substitute
      2 Tbs. reduced fat Parmesan-style grated topping
      ¼ cup chopped fresh parsley (or about 2 teaspoons dried)
      1 tsp. black pepper
      ¼ tsp. nutmeg

Additional Ingredients:

      9 whole-wheat lasagna noodles
      1 (8 oz.) package shredded fat free mozzarella cheese
      2 Tbs. reduced fat Parmesan-style grated topping

INSTRUCTIONS:

Sauce:

1. Preheat oven to 375°. 
2. Spray a 9 x 13-inch lasagna pan with nonstick cooking spray and set aside. 
3. Fill a large pot with water, salt the water and bring to a boil. 
4. Spray the bottom of a large, deep-sided skillet with nonstick cooking spray and set it on medium to medium-high heat. Add the onions and peppers and sauté until they are tender and golden around the edges. 
5. Add the poultry and continue to cook for 3 minutes, breaking it apart with a wooden spoon. 
6. Add the mushrooms and garlic and continue to cook 3 more minutes, stirring often. 
7. Add the tomato paste and stir to combine.
8. Add the remaining sauce ingredients and simmer for 10 minutes or so as you prepare the filling and noodles. Stir occasionally. 
9. Add the noodles to the pot of boiling water and let them cook as you prepare the filling. Cook noodles according to package directions. When they are al dente, drain and rinse the noodles with cool water and set them aside until you are ready to assemble the lasagna. You may need to toss them with a little nonstick spray to prevent sticking if you won’t be using them right away.

Filling:

Combine all filling ingredients in a bowl and mix to combine.

Assembly:

1. Spread a thin layer of the sauce to the bottom of the 9x13-inch pan to prevent the next layer of noodles from sticking.
2. Place 3 lasagna noodles on the bottom on top of the sauce.
3. Spread 1/3 of the cheese mixture over the noodles.
4. Spread 1/3 of the sauce mixture over the cheese.
5. Spread 1/3 of the mozzarella cheese over the sauce mixture.
6. Repeat these steps three times, ending with a layer of mozzarella cheese.
7. Sprinkle 2 tablespoons of reduced fat Parmesan-style grated topping over the top of the mozzarella.
8. Cover pan with aluminum foil. You can keep this in the refrigerator to bake later or bake it right away. Bake covered for 35 minutes. Remove foil and bake another 15 minutes or until the cheese bubbles and the top gets golden brown.
9. Remove from oven and cool for 5 minutes before cutting. Serve hot and enjoy!

Per serving: 295 calories, 1.7g fat, 592mg sodium, 37g carbohydrates, 6.7g fiber, 9g sugar and 31g protein

Substituting low-fat cheese for the full fat cheese in this recipe is an easy way to slash calories.