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Dietitian approved sin free lasagne

Monday, 3 September 2018
Dietitian approved sin free lasagne

 This is a healthy, delicious lasagne - perfect for the colder months, perfect for families and perfect fussy eaters.


Hi everyone! my name is Liam Beecroft I am a new graduate dietitian, I completed 5 years of university at the end of 2017. I have learnt so much about nutrition, health and well-being and I am excited to be sharing this recipe with you and I look forward to sharing healthy eating, delicious recipe ideas and much more.


Having lived out of home for the past 3 years and having bills and rent to pay while studying full time, and working part time I was always trying to cook recipes that were not only healthy but also cheap, simple to make and in a large quantity so that I had enough meals to last the week!


single slice taken


This protein packed veggie lasagne I made is a real winter warmer and perfect for the approaching cold nights, packed with 3 serves of vegetables per slice makes it easy to reach your daily vegetable intake! Not only that, but depending on the staple foods in your own home this recipe should cost no more than $30 to make and serves 8 people. If you were anything like me growing up I avoided eating vegetables like the plague but this recipe hides the vegetables quite well and might make it a little easier for fussy eaters to eat their vegetables.



This lasagne packs heaps of protein per serve


Nutritionally, this recipe packs a lot of bang for your buck, not only does it contain 3 serves of vegetables per slice but it’s high in protein, contains 1/3 of your daily fibre requirements and contains predominately unsaturated fats known to help lower cholesterol and reduce the risk of heart disease.


The recipe is very adaptable and the vegetables included can be swapped around depending on preference, I also opted for creamed cottage cheese instead of ricotta cheese as it’s lower in fat but higher in protein! Alright enough talking let’s get to it…


get more healthy inspiro recipes


Veggie and protein packed lasagna preparation time



Prep time: 10 minutes | cooking time: 80 minutes | cooling time 10 minutes


Nutritional information


Serves 8 people (or 4 people and left overs for lunch the next day).


  • Per serve: 2,400kj 
  • 48g protein
  • 41g carbohydrates
  • 19g fat (7g saturated
  • 1.6g polyunsaturated
  • 7.8g monounsaturated)
  • 11g fibre, 592mg sodium



healthy lasagne with vegetables

 

Ingredients

Meat and vegetable sauce:

  • 1 brown onion, diced
  • 2 tbsp extra virgin olive oil
  • 2 garlic cloves / 2 tbsp minced garlic
  • 2 medium zucchinis, washed, grated
  • 3 medium carrots, washed, grated
  • 300g mushrooms, chopped
  • 500g lean beef mince
  • 2 tins of diced tomatoes (400g/tin)
  • 1 small tin of tomato paste (140g)
  • 2 tbsp mixed herbs
  • 2 tsp black pepper
  • 2 tins of lentils, drained, rinsed (400g/tin)
  • 250g spinach
  • 2 boxes of dried lasagna sheets 



sweet potato brownies dietitian recipe Inspiro-798571-edited


Cheese filling:

  • 2 tubs of creamed cream cheese (500g/tub)
  • 2 tspNutmeg
  • 2 eggs
  • 100g light mozzarella



Method:

1. Preheat oven to 180°C


2. Dice onion, grate zucchini and carrots, chop mushrooms (saves time prepping all vegetables together!)


3. Add oil, diced onion and garlic to a large deep pan on medium heat, cook until soft


4. Add mince and cook until brown


5. Add cans of diced tomatoes and tomato paste to pan


6. Drain and rinse lentils and add them to the pan along with the zucchini, carrots, mushrooms and spinach to the pan, mix well, simmer uncovered for 10-20 minutes and allow vegetables to soften


7. Don’t forget to taste the meal while cooking and season to taste, season with mixed herbs and pepper


Chia, honey, ancient grains and date bar recipe


8. While waiting for the vegetables to soften in a bowl mix eggs, cottage cheese and nutmeg for the cheese filling


9. Line lasagne dish with a small amount of the sauce (so the lasagne sheets don’t stick!)


10. Begin layering the lasagne; lasagne sheets, meat/vegetable sauce, cheese filling, sprinkle of mozzarella, lasagne sheets, meat/vegetable sauce, cheese filling, sprinkle of mozzarella and so on until the lasagne dish is full, the final layer should be the cheese filling with a sprinkle of mozzarella


11. Cover lasagne dish loosely with foil and place lasagne dish in oven for 30 minutes, after 30 minutes remove foil and cook for a further 15 minutes, remove from oven and let cool for 10 minutes then serve. 



And there you have it, a delicious and wholesome lasagne, Enjoy!


The final product should look something like this:

A slice of delicious healthy lasagne-860929-edited

 

More information and recipes about healthy eating from the Inspiro blog


 

About Inspiro


Inspiro is a local, non-profit community health service that provides dental, dietetics / nutrition, podiatry, physiotherapy, speech therapy, occupational therapy, diabetes education, counselling, exercise physiology, social and family support services from our Lilydale, Belgrave and Healesville clinics and various community venues.

We have dentists to look at your teeth, health professionals to help get you moving and active, health services for children and older people, support if you are living with ongoing illness, podiatrists to look at your feet, someone to talk to about your mental health, and many other services to help you reach your own health goals.


Locations


INSPIRO LILYDALE: 17 Clarke St, Lilydale

INSPIRO BELGRAVE:  1616-1624 Burwood Highway, Belgrave

INSPIRO HEALESVILLE: 333 Maroondah Hwy, Healesville

Call us on 03 9028 0153


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