LOW CALORIE LASAGNE
Preparation Time: 30 - 40 minutes depending on the amount
Cooking Time: 30 – 40 minutes depending on the amount
Cooking Temperature: 350° Fahrenheit (175° Celsius)
Note: For the best results, ingredients should be measured as descriptions of the amounts may vary for different food items.
Method:
Preheat the oven
Place the eggplant, onions, mushrooms, garlic and wine in a large non-stick saucepan. Cover and allow to
simmer for 15 - 20 minutes.
Uncover and cook for a further 5 - 10 minutes or until the eggplant is tender and the liquid is absorbed,
adding a little more water if necessary to prevent burning.
Remove from the heat and allow to cool slightly, then puree in a food processor or blender.
Brown the ground beef in a non-stick frying pan. Once the meat has turned a pale brown, add the kidney
beans, eggplant mixture, tomatoes and pepper to taste.
Allow the mixture to simmer uncovered for 10 - 15 minutes or until reduced.
To make the white sauce, melt the margarine over medium heat, add the flour, then add the milk
gradually to avoid lump formation. Continue stirring until the mixture thickens.
Alternate layers of meat, white sauce and pasta, (starting with the meat and ending with white sauce) in
an ovenproof dish.
Bake for 30 - 40 minutes until browned and bubbling, serve and enjoy.
Tips to Reduce Preparation & Cooking Time:
Cook the meat sauce in advance and refrigerate until ready to make the lasagne.
Cook extra meat sauce and freeze it, then defrost when ready to use for the lasagne.
Prepare the lasagne in advance and simply place it into the oven and cook 30 - 40 minutes.
Use a sharp knife when preparing the vegetables.
Use a vegetable peeler to peel the eggplant as this saves time and prevents waste.
Use crushed garlic or garlic flakes to decrease preparation time.
You can make a vegetarian lasagne by adding more beans or lentils and removing the ground beef from the lasagna.
Substitute kidney beans with black beans or lentils.
Low Fat Lasagne - Analysis per Serving
Energy:
Calories (kcal): 334
Protein (g): 21.6
Total Fat (g): 12.4
Saturated Fat (g): 4.3
Monounsaturated Fat (g): 4.7
Polyunsaturated Fat (g): 1.8
Omega-3’s (g): 0.0
Cholesterol (mg): 44.0
Carbohydrates (g): 34.8
Of which is sugars (g): 0.8
Fibre (g): 5.6
Sodium (mg): 176.0
