Lasagne (aka Lasagna in US) using Basic Beef Mince/Ground Beef Mixture Recipe
Category: Healthy Diet recipes
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Takes about 15 minutes to make sauce and assemble and 20-30 minutes to cook.
Requires a half quantity basic mince/ground beef recipe and makes 4-6 servings.
Based on 4 generous servings - per serving: 550 calories, protein 43g, carbohydrate 62g, fat 6g, saturated fat 2g, fibre 6g, salt 0.8 g.
Suitable for refrigerating and reheating in the microwave or over a gentle heat on the stove. The sauce could be frozen. I’m not sure if you can freeze cooked spaghetti, but if so, you could probably freeze the entire dish.
This is a very healthy lasagne as it has no cheese, but the exact calorie and nutrition count will depend on what you add. You can top with a little grated, mature/strong cheese before cooking but this will add calories and fat, and I don’t think it is necessary as it is great without the cheese.
Variations: I’ve put spinach in this recipe but you don’t really need it you don’t have it to hand. I’ve sliced courgettes (zucchini) lengthways and added them. I dropped them on a griddle for a 30 seconds or so each side first, but you can omit this step.
If you can, always get whole wheat lasagne pasta rather than the standard white pasta as whole grains provide slow releasing carbohydrates that give sustained energy and prevent you feeling hungry. Also, studies show that people who eat whole grains have been found to be slimmer than those eating refined products. This is probably due the satiating effects of whole grains.
Serve with a big green salad.
Servings: 4 generous
Ingredients:
1 x Four person serving (half recipe) of the Basic Minced Beef/Ground Beef recipe by Juliette on BuddySlim
2 x 400gm (2 x 14oz) cans diced tomatoes (preferably the type with herbs) or 3½ cups Tomato Fill-Me-Up
1-2 cups of thawed or cooked spinach (optional)
60 gm (2¼ oz) low-fat spread
60g (2¼ oz) plain flour
700ml (3 cups) semi-skimmed milk or 2% milk)
½ teaspoon grated nutmeg (grate from a nutmeg for best flavour)
250gm (9oz) lasagne sheets note: fresh lasagne from the chiller cabinet are best, and I particularly like the spinach wholewheat type, but any dried lasagne pasta will be okay
Salt and fresh black pepper
Directions:
1. Melt the low-fat spread in a pan, add the flour and cook for a couple of minutes, stirring constantly.
2. Slowly add the milk and stir until you have a thick sauce. Season with nutmeg and take off the heat.
3. Spray a little 1 cal olive oil into an oven proof dish.
4. Put a layer of lasagne, and then a layer of the tomato mixture, then a layer of meat mixture, then a layer of spinach (if using), then a layer of milk sauce, then repeat until all ingredients have been used up, finishing with white sauce on the top.
5. I generally season with a little freshly ground black pepper and salt on the spinach layer, but seasoning will be to your personal preference. Don't worry if the tomato and meat layers look a bit sloppy, as the lasagne will soak up the extra moisture.
6. Put in a pre-heated oven at 180°C/350°F and cook for 20-30 mins. Check after 20 minutes, and if necessary cover with some aluminium foil to prevent it getting too brown. If you are using dry lasagne (the kind you keep in your store cupboard), then I would suggest you cook it an extra 10 minutes.
Serve with a big green salad.
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Tags: Basic Beef Mince, beef, budget, family, Ground Beef, healthy, Italian, low calorie, low fat, Main Dish
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