Better Beef Lasagna
- 12 ounces whole-grain lasagna noodles (15 noodles)
- 8 ounces lean ground beef (90% lean or higher)
- 2 teaspoons olive oil
- 8 ounces portobello mushrooms, diced (about 3 large mushroom caps)
- 1 teaspoon salt
- 4 cups Quick Marinara Sauce (1 1/2 recipes, see below) or store-bought marinara
- One 15-ounce container part-skim ricotta cheese
- One 10-ounce package frozen chopped spinach, thawed and well drained
- 1 large egg, lightly beaten
- 1/2 teaspoon freshly ground black pepper
- Pinch ground nutmeg
- 1/4 cup freshly grated Parmesan cheese
- 3 ounces grated part-skim mozzarella cheese (about 2/3 cup)
Preheat the oven to 375 degrees F.
Heat a large nonstick skillet over medium-high heat. Add the beef and cook until no longer pink, breaking up the meat into small pieces with a wooden spoon, about 3 minutes. Transfer the meat to a plate, discarding any fat remaining in the skillet.
Heat the oil in the skillet over medium-high heat. Add the mushrooms and cook, stirring occasionally, until all the liquid is evaporated and they begin to brown, about 5 minutes. Return the meat to the pan. Season with 1/2 teaspoon salt, stir in 2 cups of the tomato sauce, and simmer for 2 minutes.
In a medium bowl, combine the ricotta cheese, spinach, egg, the remaining 1/2 teaspoon salt, the black pepper, and nutmeg.
Spread 1 cup of the remaining tomato sauce on the bottom of a 9x13-inch baking dish. Place a layer of lasagna noodles over the sauce, touching but not overlapping. Spread half of the ricotta mixture on top of the noodles. Add another layer of noodles. Top with half the beef-mushroom mixture. Repeat with another layer of noodles, then the remaining cheese mixture, more noodles, the remaining beef mixture, and finally one more layer of noodles. Top the final layer of noodles with the remaining 1 cup tomato sauce, then sprinkle with the grated cheeses. Cover loosely with foil. Bake for 45 minutes, uncover, and bake 15 minutes more.
Serving size: 1 4x4-inch piece
Per Serving: Calories 550; Total Fat 18 g (Sat Fat 7 g, Mono Fat 5 g, Poly Fat 0.8 g); Protein 35 g; Carb 62 g; Fiber 11 g; Cholesterol 90 mg; Sodium 1000 mg
Excellent source of Calcium, Fiber, Iron, Niacin, Phosphorus, Potassium, Protein, Riboflavin, Selenium, Thiamin, Vitamin A, Vitamin B12, Vitamin C, Zinc
Good source of Copper, Folate, Magnesium
Sat. Fat 23g, Chol. 200mg
Fiber 3g, Sodium 1090mg
Sat. Fat 7g, Chol. 90mg
Fiber 11g, Sodium 1000mg
QUICK MARINARA SAUCE:
A good marinara is a comfort food staple, especially if pasta, pizza, and Parmesan dishes rank high on your feel-good list. This versatile tomato sauce gives you maximum flavor fast so you won't be tempted to resort to the high-sodium jarred stuff. When you make it yourself, you know you are getting the best ingredients, and you control the salt.
1 tablespoon olive oil
1 small onion, finely chopped
4 cloves garlic, minced
One 28-ounce can crushed tomatoes (preferably no-salt-added)
1 teaspoon dried basil
Pinch crushed red pepper flakes
1/2 teaspoon salt (if using no-salt-added tomatoes), or to taste
Freshly ground black pepper to taste
Heat the oil in a large, deep skillet over medium-high heat. Add the onion and cook, stirring occasionally, until tender and translucent, about 5 minutes. Add the garlic and cook, stirring, for 1 minute. Add the tomatoes, basil, and red pepper flakes and bring to a boil. Reduce the heat to medium low and simmer for 15 minutes. Season with salt and black pepper.
Makes 6 servings
Serving size 1/2 cup
Reprinted with permission from Comfort Food Fix by Ellie Krieger, copyright (c) 2011. Published by Wiley.