healthy whole wheat lasagna

I think that many people consider Italian food to be pretty unhealthy when it comes to make choices of what to eat.  And I agree that it’s pretty hard to find pasta in a restaurant that is fairly healthy or low calorie.  However, it’s pretty easy to make pasta at home that won’t blow your plans to eat healthy.  I’ve already shared my spaghetti saucebaked ziti, homemade whole wheat pizza dough, pizza bites, and pizza grilled cheese – all healthy, low calorie, Italian food options.  Today I’m going to share with you my lasagna recipe.  It’s my Mom’s that I’ve tweaked a little to suit me and it’s delicious!

What you need: lasagna noodles, ground something (we used turkey, the recipe says ground beef, whatever you want), ricotta cheese, onion, tomato sauce, tomato juice, pepper, garlic, mozzarella cheese, and oregano (not pictured)

cook noodles (hint: don’t cook them the full time that the box says because they will cook more when you bake the lasagna and you don’t want them to be mushy!)

chop the onion, brown the meat with the onion

once “browned” (turkey turns white rather than brown), start adding the rest of the ingredients

tomato sauce and tomato juice

oregano

garlic powder

black pepper

let the sauce simmer; once it’s done start assembling the lasagna

start with a layer of meat sauce – I just put enough on the bottom to keep the noodles from sticking

then noodles

followed by ricotta cheese

then mozzarella

and meat sauce (I had already started the next layer of noodles before I remembered to take a picture – whoops!)

continue layering, top the final layer of noodles with mozzarella

bake the lasagna

Recipe

Ingredients

  • 1 pound ground meat (turkey, chicken, beef, etc.)
  • 9 whole wheat lasagna noodles
  • 1/2 to 1 cup onion, chopped (more or less to suit your tastes – Michael doesn’t like onion so I don’t use much)
  • 1 can tomato sauce
  • 12 oz tomato juice (2 little cans)
  • 15 oz low fat ricotta cheese (Mom always used cottage cheese but I like the smoothness of the ricotta – either will work fine)
  • 2 bags mozzarella cheese (I use the low fat or part skim – I can’t remember what the bag says exactly)
  • 1 tsp oregano
  • 1/2 tsp black pepper
  • 1/4 tsp garlic powder

Instructions

Prepare noodles according to directions on the package, but cook a minute or two less than instructed since they will cook again when you bake the lasagna.  While noodles are cooking, brown the meat with the onions.  Once meat is browned and onions are cooked, add the tomato sauce, tomato juice, and spices.  Simmer for 20 minutes.  The begin layering your ingredients – I do sauce, noodles, ricotta, mozzarella, sauce, noodles, ricotta, mozzarella, sauce, noodles, and a final layer of mozzarella.  It’s no big deal if you layer yours a little differently, it will still taste the same.  Bake at 350 for 30 minutes.

Makes 12 servings at 273 calories per serving.  This recipe is South Beach Phase 2.

This is also a great make ahead meal.  You can cook the noodles and sauce, and layer all the ingredients, then store it in the fridge until you’re ready to cook – then just pop it in the oven (it might take a little longer than 30 minutes since it had been in the fridge) to heat it up.  Easy and yummy!

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Comments

  1. I just made lasagna for dinner tonight and I wish I had thought to use whole wheat noodles! Haven’t tried that yet! What a great idea! You are so good with food!
    Melody

  2. kimberly says:

    i am going to try it tonight it looks good:) !

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