Light Turkey Lasagna
Turkey Lasagna with Turkey & Veggies
1/4 cup sun-dried tomatoes, chopped
2 tablespoons whole wheat flour
1/4 cup boiling water
1 1/2 cups fat-free milk
1 pound ground turkey
1 15 ounce container fat-free ricotta cheese
1 teaspoon dried oregano
1 egg white
1/4 teaspoon salt
1 cup grated fresh Parmesan cheese ~ 1/4 teaspoon freshly ground black pepper ~ 1 28-ounce can whole tomatoes ~ Nonstick cooking spray, preferably olive oil ~ 1 tablespoon balsamic vinegar ~ 2 carrots, peeled and grated ~ 12 cooked whole wheat lasagna noodles ~ 1/4 cup chopped fresh parsley 2 cups shredded part-skim mozzarella ~ 2 garlic cloves, minced
Yield: 6-8 Servings
Prep: 40 min Total: More than 60 min
1. Preheat the oven to 350 degrees F.
2. Place the tomatoes in the boiling water and set aside. Sprinkle the turkey with the oregano, salt, and pepper. Coat a large skillet with cooking spray and place over high heat. When the skillet is hot, add the turkey, carrots, parsley, and garlic. Cook 2 to 3 minutes, stirring occasionally, until the turkey begins to brown. Spritz the meat (off the heat) with a little more cooking spray if it begins to stick. Sprinkle the turkey mixture with the flour and reduce the heat to low. Continue to cook, stirring often, until the flour coats the turkey and leaves a light film on the skillet. Add the milk and bring to a slow simmer, stirring occasionally, until a thick sauce forms and the turkey is cooked through.
3. In a small bowl, stir together the ricotta, egg white, and Parmesan. Set aside. Place the whole tomatoes and sun-dried tomatoes with their liquid in a blender with the balsamic vinegar. Process until smooth. Place 1 cup of the sauce in the bottom of a 9 x 13-inch baking dish. Layer a third of the lasagna noodles on top. Scoop on the turkey mixture. Layer another third of the noodles. Using a rubber spatula, spread on the ricotta mixture and top with the last layer of noodles. Pour the remaining sauce over the lasagna and sprinkle on the mozzarella. Baked uncovered 30 to 35 minutes, until the cheese is bubbly and melted and the filling is hot. Cool 5 minutes, then cut into pieces and serve.
Calories: 579 Fiber: 4 g
Fat: 16 g Saturated Fat: 5 g
Carbohydrates: 61 g Protein: 47 g
Sodium: 816 mg