Chicken and Veggie Lasagna
by the Editors of Easy Home Cooking Magazine
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Publications International, Ltd., the Editors of. "Chicken and Veggie Lasagna." 31 August 2006. HowStuffWorks.com. <http://recipes.howstuffworks.com/chicken-and-veggie-lasagna-recipe.htm> 29 August 2008.
Chicken and Veggie Lasagna
Yield: Makes 12 servings
Pasta is a great source of complex carbohydrates. It also contains six essential amino acids, three B-complex vitamins and iron. When cooking pasta, make sure the water is at a rolling boil. This circulates the pasta so that is cooks evenly.
Ingredients:
Tomato-Herb Sauce (recipe follows)
Olive oil cooking spray
1-1/2
cups thinly sliced zucchini
1
cup thinly sliced carrots
3
cups torn fresh spinach leaves
1/2
teaspoon salt
1
package (15 ounces) fat-free ricotta cheese
1/2
cup grated Parmesan cheese
9
lasagna noodles, cooked and drained
2
cups (8 ounces) shredded reduced-fat mozzarella cheese
Preparation:
1.
Prepare Tomato-Herb Sauce.
2.
Preheat oven to 350°F. Spray large nonstick skillet with cooking spray; heat over medium heat until hot. Add zucchini and carrots; cook and stir about 5 minutes or until almost tender. Remove from heat; stir in spinach and salt.
3.
Combine ricotta and Parmesan cheese in small bowl. Spread 1-2/3 cups Tomato-Herb Sauce on bottom of 13X9-inch baking pan. Top with 3 noodles. Spoon half of ricotta cheese mixture over noodles; spread lightly with spatula. Spoon half of zucchini mixture over ricotta cheese mixture; sprinkle with 1 cup mozzarella cheese. Repeat layers; place remaining 3 noodles on top.
4.
Spread remaining Tomato-Herb Sauce over noodles. Cover with aluminum foil; bake 1 hour or until sauce is bubbly. Let stand 5 to 10 minutes; cut into 12 pieces. Garnish as desired.
Nutritional Information:
| Serving Size: 1 piece lasagna | |
| Sodium | 431 mg |
| Protein | 22 g |
| Fiber | 4 g |
| Carbohydrate | 26 g |
| Cholesterol | 51 mg |
| Saturated Fat | 2 g |
| Total Fat | 8 g |
| Calories from Fat | 27 % |
| Calories | 254 |
Dietary Exchange:
| Meat | 2 |
| Vegetable | 2 |
| Starch | 1 |
| Fat | 1/2 |
Tomato-Herb Sauce
Yield: Makes 5 cups
Ingredients:
Olive oil cooking spray
1-1/2
cups chopped onions (about 2 medium)
4
cloves garlic, minced
1
tablespoon dried basil
1
teaspoon dried oregano
1/2
teaspoon dried tarragon
1/4
teaspoon dried thyme
2-1/2
pounds ripe tomatoes, peeled and cut into wedges
1
pound ground chicken, cooked, crumbled and drained
3/4
cup water
1/4
cup no-salt-added tomato paste
1/2
teaspoon salt
1/2
teaspoon black pepper
Preparation:
1.
Spray large nonstick skillet with cooking spray; heat over medium heat until hot. Add onions, garlic, basil, oregano, tarragon and thyme; cook and stir about 5 minutes or until onions are tender.
2.
Add tomatoes, chicken, water and tomato paste; heat to a boil. Reduce heat to low and simmer, uncovered, about 20 minutes or until sauce is reduced to 5 cups. Stir in salt and pepper.
Nutritional Information:
| Serving Size: 1/4 cup | |
| Sodium | 79 mg |
| Protein | 6 g |
| Fiber | 1 g |
| Carbohydrate | 5 g |
| Cholesterol | 14 mg |
| Saturated Fat | <1 g |
| Total Fat | 1 g |
| Calories from Fat | 15 % |
| Calories | 48 |
Dietary Exchange:
| Meat | 1/2 |
| Vegetable | 1 |
This recipe appears in: Italian
