Lasagna, Lightened Up

by in Meal Makeovers, March 3, 2009

Lasagna Rolls
With meat, cheese and oodles of pasta, it’s no wonder this bad boy carries a hefty total of 1,000-plus calories per serving. But you can create a lasagna masterpiece that is leaner — and here’s how.

The Noodles
Lasagna is usually a big meal that works well for a crowd or leaves lots of leftovers. If you’re worried you’re going to overdo your portions, a good idea for cutting calories is using half the noodles in the box and creating a smaller lasagna plate.

Switching to whole-wheat noodles won’t cut calories but will add fiber. Most people don’t get the recommended 28 to 40 grams of fiber per day, and I’m always working with my clients to figure out ways to get more.

If you want to cut out pasta altogether, use portobello mushrooms, zucchini or yellow squash or thinly sliced eggplant instead. Layer them as you do the lasagna noodles and you’ll be pleasantly surprised.

The Meat
Ground chuck is the fattiest choice for your ground beef. Look for 90 to 95% lean ground beef. Use half to a third of the amount your recipe calls for. You can also mix various lean meats with the beef such as ground bison, veal or turkey.

Another idea is combining half the ground beef with beans or chopped mushrooms, which adds tons of fiber and easily cuts out fat. You can also make seafood lasagna — seafood is very low in calories and high in the antioxidant selenium.

Want to get adventurous? Try combining texturized vegetable protein (a.k.a. “TVP”) with half the ground beef. TVP is made from soy, which has no cholesterol and is high in protein. Better still, it picks up the flavor of whatever you combine it with.

The Cheese
Choose part-skim ricotta and mozzarella. You might think adding grated Parmesan is harmless, but half a cup adds 200 calories and 14 grams of fat alone. Sprinkle a tablespoon or two for added flavor or forgo if you can.

The Sauce
Create a tomato sauce with crushed and diced tomatoes, onions, garlic and lots of low-calorie fresh herbs such as parsley and basil. Add as little oil as possible (if any) — it’s 120 calories per tablespoon. If using prepared sauces, avoid those made with highly processed ingredients such as high fructose corn syrup.

A Winning Combination
When it comes to the final filling mix, more isn’t always better. Aim for less meat and cheese and more veggies. You can also forgo the meat and just use cheese and veggies — that’s what I do!

TELL US: Do you have a secret lasagna ingredient?

More posts from .

Similar Posts

How to Build a Better Chicken Pot Pie

Order this classic dish at a restaurant and you’re in for a 900-calorie meal (that’s without appetizers or dessert!). Opt for frozen and you won’t do much better at around 700 calories a pop. For both options, fat ranges from 40 to 60 grams and sodium can double the recommended daily amount. Instead, cozy up to a homemade version Healthy Eats style.

Comments (50)

  1. Hello there, i have a problem: do you know of alot more guide along these lines? The webpage is without a doubt amazing, i love doing it. Bookmarked, now i just read more mature of one’s evaluate.

  2. Everyone loves it when folks get together and share opinions. Great website, stick with it!

  3. This excellent website certainly has all the information I wanted concerning this subject and didn’t know who to ask.

  4. Jere Corping says:

    Aw, this was an extremely nice post. Taking the time and actual effort to create a superb article… but what can I say… I procrastinate a lot and don’t manage to get nearly anything done.

  5. I precisely needed to thank you so considerably however once again. I do not know the items I would’ve taken care of without these secrets contributed by you regarding this dilemma. It seemed to be a really frightful crisis for me, but encountering a new well-written tactic you processed it forced me to jump with contentment. Now i am happier for the function and hope you’re aware of an remarkable job you happen to be getting into educating men and women by means of your web weblog. Probably you haven’t come across any of us.

  6. W Polsce nie ma obowi¹zku prawnego wymuszaj¹cego na producentach certyfikacjê wyposa¿enia placów zabaw na kompatybilnoœæ spoœród normami. Wy³¹cznie szko³y i placówki podlegaj¹ce Ministerstwu Edukacji zaœ Nauki maj¹ funkcja kupowaæ produkty posiadaj¹ce certyfikat.

  7. This design is steller! You most certainly know how to keep
    a reader entertained. Between your wit and your videos, I was
    almost moved to start my own blog (well, almost.
    ..HaHa!) Fantastic job. I really enjoyed what you had to say, and more than
    that, how you presented it. Too cool!

  8. Cause that’s required valuable affiliate cоmpany
    rules to lookup fог you stаrteԁ
    оn partіcіpating in situation approprіate foг
    the incrediblе web-basеd company concern.
    Inernet mаrκeting

  9. Levi Bialy says:

    Everything is very open with a clear description of the challenges. It was really informative. Your site is useful. Thanks for sharing.

  10. Sweet blog! I found it while browsing on Yahoo News. Do you have any suggestions on how to get listed in Yahoo News? I’ve been trying for a while but I never seem to get there! Many thanks

Leave a Reply

Your email address will not be published. Required fields are marked *

*

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>