Spinach Lasagna with Sun-Dried Tomato Sauce - 39g Carbs, 4g Fiber
From: The New Mayo Clinic Cookbook, published by Mayo Clinic Health
Information and Oxmoor House, and winner of the 2005 James Beard award.
Dietitian's tip: This hearty main dish can be prepared ahead, refrigerated
and baked later. Add the time saving "no-boil" noodles directly to the dish.
Serves: 8
2 Tbsp PLUS 2 tsp olive oil
1 1/2 Tbsp all-purpose (plain) flour
2 garlic cloves, minced
1 cup plain soy milk (soya milk)
1 cup vegetable stock
2 green (spring) onions, including tender green tops, sliced
1/2 cup dry-packed sun-dried tomatoes, soaked in water to rehydrate,
drained and chopped
10 oz fresh cremini or shiitake mushrooms, sliced
1 shallot, minced
1 Tbsp chopped fresh flat-leaf (Italian) parsley
1/4 tsp salt
6 cups baby spinach leaves, chopped
2 cups fat-free ricotta cheese
3/4 cup grated Parmesan cheese
1 egg white
12 no-boil spinach lasagna sheets, about 7 by 3 1/2 inches
1 Tbsp chopped fresh basil
In a saucepan, heat the 2 tablespoons olive oil over medium-high heat.
Whisk in the flour and cook for 1 to 2 minutes, stirring constantly.
Add the garlic and continue to whisk until the garlic is fragrant,
about 30 seconds. Whisk in the soy milk and stock all at once. Cook
and stir until slightly thickened. Remove from the heat and stir in
the green onions and sun-dried tomatoes. Set the sauce aside.
In a large nonstick frying pan, heat 1 teaspoon of the olive oil
over medium-high heat. Add the mushrooms and shallot and saute until
lightly browned, about 10 minutes. Stir in the parsley and salt.
Transfer to a bowl and set aside to cool.
In the same pan, heat the remaining 1 teaspoon olive oil over medium-high
heat. Add the spinach and stir quickly until the spinach is wilted but
still bright green. Remove from the heat. Let cool slightly.
In a large bowl, beat together the ricotta, 1/2 cup of the Parmesan and
the egg white. Stir in the spinach and set aside.
Preheat the oven to 375 F. Lightly coat a 9-by-13-inch baking dish with
cooking spray.
Spread 1/2 cup of the sauce in the dish and cover with 3 sheets of the
pasta. Spoon half of the spinach mixture onto the pasta and spread gently.
Cover with 3 more pasta sheets. Top with another 1/2 cup of sauce. Spread
the mushroom mixture on top and cover with another 1/2 cup of sauce, then
another layer of pasta. Spoon in the remaining spinach filling and top
with the last 3 pasta sheets. Add the remaining sauce and the remaining
1/4 cup Parmesan. Cover loosely with foil and bake for 25 minutes. Remove
the foil and bake until golden, about 10 minutes longer. Let stand for
10 minutes before serving. Garnish with the basil.
Serves: 8
Nutrition per Serving:
288 Calories, 8g Total Fat, 2g Saturated Fat, 4g Monounsaturated Fat,
6mg Cholesterol, 17g Protein, 526mg Sodium, 39g Carbs, 4g Fiber
Mayo Clinic Healthy Weight Pyramid Servings:
3 Vegetables, 1 Carbohydrates, 1 Protein and dairy, 1 Fats
Diabetes Meal Plan Exchanges:
2 Starches, 2 Non-starchy vegetables, 1 Meat and meat substitutes, 1 Fats
Dash Eating Plan Servings:
1 Grains and grain products, 2 Vegetables, 1 Dairy foods (low-fat or fat-free),
1 Fats and oils
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