February 05, 2012

Low-carb vegetarian or meat lasagna in under 30 minutes

Lasagna is traditionally a very carb heavy and cheesy affair, which means the dish is often banished from diets. But with all the great reduced-fat and fresh ingredients available to us now within easy reach at the supermarket, you can create your own low-fat lasagna in just 30 minutes.

In my household, I do a half meat, half vegetarian version. You can adjust this to all vegie or all meat depending on your requirements.

Low-carb Lasagna


*1 broccoli, sliced thinly
*1 sweet potato, sliced thinly
*2 carrots, diced
*2 zucchini, diced
*10 mushrooms, peeled and chopped thinly
*1 tablespoon of Italian herb mix in a tube from the fridge section
*1 packet of light ricotta cheese
*1/2 cup of soy milk or regular milk (low-fat versions)
*1 handful of parsley, chopped
*Parmesan cheese
*10 cherry tomatoes
*1 jar of organic tomato pasta sauce
*1 packet of mince meat (if desired)


1. Preheat the oven to 200 degrees and take out a large deep dish for the lasagna.
2. Roast the sweet potato in the oven, after spraying with oil.
3. Saute the broccoli, carrots, zucchini, mushrooms and Italian herb mix. Add 1/2 cup of water to simmer. Let cook for 10 minutes. Transfer to bowl after cooked.
4. Saute the mince meat in a teaspoon of oil until browned and cooked.
5. Mix the ricotta, parsley and milk in a small jug until combined.
6. Take the sweet potato out of the oven and reduce heat to 180 degrees. The potato should be soft by this stage. If it still seems a little crunchy, leave in the oven for a few more minutes before reducing the heat.
7. Start to assemble your lasagna. Spread the broccoli mix evenly out along the bottom of the dish.
8. Pour over jar of pasta sauce.
9. Add meat mixture on top of all the vegetables or on one half on the dish if you are using it in this recipe.
10. Pour the cheese sauce on top.
11. Scatter the sweet potato and cherry tomatoes on top.
12. Grate Parmesan cheese on top to finish.
13. Bake in the oven for 30 minutes until browned and bubbling.
14. Serve with green leaf salad if desired or simply on its own.

Approximately 250 calories per serve.


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