Lasagne

Difficulty | Serves 8 | Book 1

Lasagne book 1

WHITE SAUCE
1 tablespoon (15g) Flora® Light margarine
⅓ cup plain flour
2½ cups skim milk
pepper
MEAT SAUCE
750g very lean beef mince
cooking spray
1 medium size onion finely diced
2 teaspoons crushed garlic (in jar)
2 x 425g cans tomato puree
1 x 140g can no-added-salt tomato paste
1 cup water
2 teaspoons salt-reduced beef stock powder
2 teaspoons dried oregano
pepper
ASSEMBLE
4 large instant large lasagne sheets
¾ cup (75g) 30% reduced fat tasty cheese freshly grated

Per serve
FatTotal8.4g
Saturated3.8g
Fibre1.9g
Protein32.7g
Carbs32.1g
Sugar17.7g
Sodium321mg
Kilojoules1447 (cals 346)
GI RatingLow

Method

Preheat oven 180°C fan forced.

  1.  White sauce: Melt margarine in a medium size saucepan, add flour, mix with a whisk and cook for 30 seconds then slowly add milk stirring vigorously to smooth out lumps until all milk is blended into sauce. Once boiled pepper to taste. Remove from heat and leave to sit for 5 minutes to allow sauce to thicken.
  2. Meat sauce: Sauté mince in a large saucepan that has been coated with cooking spray until browned, drain well then remove to a bowl.
  3. Respray the same saucepan and sauté onion and garlic for 2 minutes then add all other ingredients. Bring to boil, reduce to a slow boil for 5 minutes.
  4. Return mince to pan, cook a further 5 minutes on slow boil, leave to one side.
  5. Assemble: Spoon a third of meat sauce over base of large lasagne dish, cover with half of white sauce.
  6. Top with 2 lasagne sheets then spread half of meat sauce over lasagne, cover with remaining white sauce,
  7. Top with remaining lasagne sheets and spread the remainder of meat sauce on top then sprinkle with grated cheese.
  8. Place a layer of baking paper over a sheet of foil then baking paper side down cover top of lasagne. This will help avoid cheese from sticking.
  9. Bake 40-45 minutes, remove foil, cook a further 5-10 minutes until pasta is cooked and cheese is golden brown.

Suitable to be frozen for 2-3 weeks

Dietitian's tip

At last a lasagne that is low in saturated fat, low in kilojoules and has moderate sodium. Great for those aiming to manage blood pressure and diabetes.

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