Thursday, April 15, 2010

Healthy Lasagne - as heard on National Radio Nine to Noon - Monday 12th April

This is a healthy ‘makeover’ of a traditional lasagne. It’s easy to put together, tastes amazing and is super healthy. It has half the fat of a traditional lasagne, and about 1/3 of the saturated fat.

Serves 5

spray olive oil
1 onion, chopped
2 cloves garlic, chopped
500g lean beef mince
2 cups field or Swiss brown mushrooms
2 small red or yellow capsicums
2 x 400g cans tomatoes (chopped or whole)
2 tablespoons tomato paste
1/2 cup red wine
2 tablespoons chopped fresh herbs of your choice (basil, oregano, rosemary are good)
1/2 teaspoon paprika
1/2 packet (about 200g) fresh spinach, chopped

500g cottage cheese
1/2 cup low-fat milk
1/2 cup freshly grated parmesan
250g packet instant lasagne sheets

Preheat the oven to 180ºC.

Spray a large pan with oil and place over a moderate heat. Gently fry the onion and garlic until soft but not browned.

Add the mince and brown gently. Add the capsicums and mushrooms and cook for 5 minutes.

Add the tomatoes, tomato paste, wine, herbs and paprika. Simmer for about 20 minutes, until the veges are soft and the liquid in the sauce has reduced by a third. Taste and season with salt and pepper.

While the meat is cooking, make the cheese sauce. In a blender or using a stick blender in a large bowl, blend the cottage cheese until smooth, then add all the parmesan except 2 tablespoons and the milk. Blend until you have a smooth, creamy sauce. Taste and season with salt and white pepper or nutmeg.

Add the spinach leaves to the meat sauce, stir in and cook a few minutes until wilted.

In a deep oven dish, place a third of the meat mixture. Follow with a layer of pasta, a layer of meat, a layer of cheese and repeat the layering, finishing with the cheese. Sprinkle the remaining parmesan over the top of the lasagne and place in the oven.

Cook for 30-40 minutes. Let stand for 5 minutes before serving with a green salad.

• High calcium
• High fibre
• High iron
• Low fat
A winner all round!

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