Meal Makeover: Lasagna
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If you are like the millions of Americans who are watching your weight, chances are that lasagna is not a frequent, dinner staple. Due to it’s high calorie, high fat content and large portion sizes, lasagna can be a dieters nightmare. The average slice of lasagna with beef has 510 calories and 25 grams of fat [44% of your daily allowance!] And let’s be honest, with gooey, cheesy homemade lasagna, it’s nearly impossible to have just one slice.
Well, as a die-hard fan of all Italian food, I can’t fathom a life without a slice of lasagna. So instead of gorging myself on the high-calorie, high-fat variety, I found a lighter variety that has half the fat, is 150 calories lighter and has 19 more grams of protein per serving than the regular kind! So Italian lovers rejoice, you can have your lasagna, this time without the side of guilt or self loathing!
Low-fat Turkey Lasagna
Ingredients
- 1 pound ground turkey breast
- 1/4 cup chopped onions
- Olive oil spray
- 1 1/2 cups water
- 1 (26-ounce) bottle fat-free pasta sauce
- 3 cups of shredded part-skim mozzarella cheese
- 2 cups of fat-free ricotta cheese
- 1/2 cup of freshly grated Parmesan cheese [of the store bought variety]
- 1/2 cup egg whites
- 1/4 cup chopped fresh parsley
- Sprinkle of ground black pepper and sea salt
- Sprinkle of red pepper
- 9 uncooked whole-wheat lasagna noodles
Preparation
- Preheat oven to 350°.
- Spray cooking spray in a skillet. Cook the turkey and onions on medium heat until browned. Add the water and pasta sauce and bring to a boil. Cover and reduce the hit to simmer the mixture for 10 minutes. Take off heat and set aside.
- Put the lasagna noodles in a pot of boiling water. Boil with a dash of salt until noodles are done, al dente.
- Combine the mozzarella cheese, the ricotta, the parmasean and the eggwhites in a medium bowl until ingreidents are well mixed.
- Spray the spray on a bottom of a 13 x 9 glass baking dish. Arrange 3 noodles on the bottom. Spread 1 cup turkey mixture on top of the noodles. Arrange 3 noodles over turkey mixture then top with 1 1/2 cups turkey mixture. Spread half of cheese mixture over turkey mixture. Repeat layers, ending with the remaining turkey mixture. Sprinkle a dash of Parmesan and mozzarella over the sauce.
- Cover and bake at 350° for 1 hour. Let lasagna stand 10 minutes before serving.
Nutritional Information: 380 calories, 10 gm. fat, 39 grams of protein
Claire
Tags:Eat Skinny, healthy lasagna recipe, low fat dinner, Meal Makeover, meal makeover italian, turkey lasagna
