Radio New Zealand - Te Reo Irirangi o Aotearoa

Healthy Lasagne

Chef: Niki Bezzant (editor, Healthy Food Guide) as heard on Nine To Noon Monday 12 April 2010

Tags: beef, mince, main course, lasagne

This is a healthy ‘makeover’ of a traditional lasagne. It’s easy to put together, tastes amazing and is super healthy. It has half the fat of a traditional lasagne, and about one third of the saturated fat.

(Serves 5)

Ingredients

• 250g packet instant lasagne sheets
• 500g lean beef mince
• 2 cups field or Swiss brown mushrooms
• 2 small red or yellow capsicums
• ½  packet (about 200g) fresh spinach, chopped
• 1 onion, chopped
• 2 cloves garlic, chopped
• ½ cup red wine
• 2 x 400g cans tomatoes
• 2 tablespoons tomato paste
• 500g cottage cheese
• ½ cup low-fat milk
• ½ cup freshly grated parmesan
• 2 tablespoons chopped fresh herbs of your choice (basil, oregano, rosemary are good)
• ½ teaspoon paprika
• spray olive oil

Method

Preheat the oven to 180ºC.

Spray a large pan with oil and place over a moderate heat. Gently fry the onion and garlic until soft but not browned.

Add the mince and brown gently. Add the capsicums and mushrooms and cook for 5 minutes.

Add the tomatoes, tomato paste, wine, herbs and spices. Simmer for about 20 minutes, until the vegetables are soft and the liquid in the sauce has reduced by a third.

While the meat is cooking, make the cheese sauce. Blend the cottage cheese until smooth, then add all the parmesan except 2 tablespoons and the milk. Blend until you have a smooth, creamy sauce.

Add the spinach leaves to the meat sauce, stir in and cook a few minutes until wilted.

In a deep oven dish, place a third of the meat mixture. Follow with a layer of pasta, a layer of meat, a layer of cheese and repeat the layering, finishing with the cheese. Sprinkle the remaining parmesan over the top of the lasagne and place in the oven.

Cook for 30 - 40 minutes. Let stand for 5 minutes before serving with a green salad.

• High calcium
• High fibre
• High iron
• Low fat

Suggested wines to complement this recipe

Rustic Red Wines
Legado Munoz - Grenache 2007
Mills Reef Reserve Merlot Malbec 2008