Tuesday, April 13, 2010

Italian Flag Lasagna

OK, get ready to eat the best lasgana you've had in a long time, without all the work, and without feeling guilty! You heard me! This is vegetarian, low-fat, and low GI, but it tastes like the meatiest, cheesiest lasagna you've ever had. Trust me.

I've tried a few recipes for vegetarian lasagna and I've never been happy with them. They all lacked flavour, most had too much cheese to be healthy, and those that didn't were dry. Not to mention, none had any significant source of protein. This recipe uses whole wheat lasagna noodles as a lower-GI option, and it features white beans for protein. The cheese is low-fat and significantly cut down from what you normally use in lasagna. This idea has been brewing in my mind for awhile, and I finally tried it out today. I love it, my man loves it, and I'll be making it again.


1 cup white beans, cooked and mashed
1 cup good pre-made tomato sauce
1 finely chopped green pepper

1 cup ricotta cheese
1/2 cup frozen chopped spinach, thawed and well-drained
1 small onion, finely chopped
1 clove of garlic, crushed


2 cups Bechamel sauce*
1 small head broccoli, steamed or boiled until very soft, mashed
3 T pre-made pesto sauce

1 package whole wheat fresh lasagna noodles - no cooking, and one fits covers the pan!
1 additional cup of good pre-made tomato sauce
1 cup shredded white cheese of your choice

1. Mix each layer separately.
2. Spoon 1/2 cup of tomato sauce on to the bottom of the pan, top with a layer of noodles, top with the red layer.
3. Add one layer of noodles, top with the white layer.
4. Add another layer of noodles, topped with the green layer, topped with another layer of noodles.
5. Top with the remaining tomato sauce and the grated cheese.

Bake on 400 degrees for half an hour, let stand for 10 minutes, cut, serve and enjoy.

* Make a Bechamel sauce with:

3 T butter
1/4 c whole wheat flour
2 c skim milk

Melt the butter in a saucepan, add the flour and whisk together for about 2 minutes. Slowly stir in the milk and bring to a simmer.


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