If you like Italian food, but are conscious of how much cheese and pasta you are eating, then I have a recipe for you (I first learned of this recipe through Muscle & Fitness years ago and have since made some changes to it). This lasagna is seriously delicious and quickly became one of my favorite meals! What’s even better, the balance of protein, fat, and carbs makes this a great meal for anyone who has serious training/weight-loss goals. This recipe makes 6 servings and has 291 calories, 29g of protein, 6g of fat, and 32g of carbs per serving (Did I also mention, that it is delicious?).
Here is what you need:
- 1 lb cooked turkey breast, cubed (you can also substitute turkey sausage as well)
- 9 lasagna sheets, cooked
- 1 cup fat-free plain greek yogurt
- 1 medium egg, lightly beaten
- 1 tbsp shredded Parmesan cheese
- 1⁄4 cup all-purpose flour
- 1 tbsp olive oil
- 2 cups sliced mushrooms
- 1 1⁄4 cups fat-free milk
- 1 tbsp butter
- 1 bay leaf
- Salt and pepper to taste
- 1 14 oz can chopped plum tomatoes, drained
- 1 tsp dried mixed herbs
Here is How To Make It
1. Preheat oven to 350 degrees F. Heat oil in a medium saucepan, and cook mushrooms until tender and juices have evaporated. Remove from pan and set aside.
2. Place milk, butter, flour and bay leaf in saucepan. Slowly bring to a boil, stirring until thickened; simmer 2—3 minutes. Remove bay leaf and stir in cooked mushrooms, turkey, and salt and pepper.
3. In a medium bowl, combine tomatoes and mixed herbs, and season with salt and pepper. Spoon half of vegetable mixture into a large ovenproof dish. Top with three cooked sheets of lasagna and half of turkey mixture. Repeat layers and place remaining cooked pasta sheets on top.
4. In a small bowl, mix yogurt and egg. Spoon over lasagna, spreading it into corners. Sprinkle with Parmesan cheese and bake 45 minutes.
5. Remove from oven, let cool and serve.
This is a simple and cheap meal that is very healthy and very well-balanced. If you do not like mushrooms, you can substitute whatever you want for added protein. If you think that the idea of yogurt in lasagna is weird, remember this phrase: don’t knock it ’til you try it! It is very, very good.
So give it a shot and let me know what you think. If you are anything like me, you will absolutely love this meal.