Note from Maria: I am a Registered Dietitian with a Master of Public Health Degree in Nutrition from UNC at Chapel Hill. I have a passion for helping people with nutrition & wellness, especially moms. Women & moms provide care for everyone else often at the expense of considering their own needs. I hope to provide good resources to you to help you make nutrition and wellness a priority.
Monday, September 10, 2012
Traditional lasagna with hidden veggies
Don't give up on your favorites.....make them healthier. By using whole wheat pasta and low fat cheeses, lean meat, along with adding some veggies........this dish a lot healthier than the original.
My version of traditional lasagna:
1 lb of Italian bulk chicken sausage, look for one with simple ingredients, my favorite is Isernio's http://www.isernio.com/Products/ChickenSausageRolls.aspx
2 tbsp olive oil or grape seed oil
one small onion, diced fine
5 cloves of garlic finely minced
1 medium zucchini finely shredded
2 large carrots finely shredded
28 oz can crushed tomatoes
15 oz can fire roasted tomatoes
15 oz can of tomato sauce
1/2 cup water
1/2 tsp dried basil (can use fresh)
1/2 tsp dried oregano
1/2+ tsp black pepper
1/4 tsp crushed red pepper
"no boil" whole wheat lasagna noodles (Target has these)
2 cups low fat Ricotta cheese
2 cups part-skim Mozzarella cheese
1/4 cup Parmesan cheese
Saute chicken sausage in large skillet, crumble and cook until sausage is no longer pink. Remove sausage from pan. Add oil to skillet and saute onion. When onion is soft, add zucchini, carrots and garlic. Saute for 5 minutes. Add tomatoes, water, spices and cooked sausage. Cook on low for 30 to 60 minutes. In 13 x 9 casserole dish layer as follows:
Sauce, noodles, 1/3 of ricotta cheese, sprinkle of parm, sauce, noodles, 1/3 of ricotta cheese, sprinkle of parm, sauce, noodles,1/3 of ricotta cheese, sprinkle of parm, sauce, noodles, sauce, mozzarella cheese and add extra Parmesan cheese and black pepper on top if desired. Bake in preheated 375 F oven for 50 minutes covered and for 10 minutes uncovered, or until cheese is bubbly and edges are browned.
Even my 8 year old eats this, and she is as picky as it gets!