Recipe: Easy Spinach Lasagna

Easy Spinach Lasagna
From the American Institute for Cancer Research

We think of lasagna as a high-fat, high-calorie dish. But, like many classic dishes, lasagna can be lightened up without sacrificing taste.

A lot of flavor but very few calories can be generated with herbs, spices, onion, garlic and even spinach. Using part-skim cheeses also cuts the fat without skimping on the flavor, as does a low-fat marinara sauce.

In this recipe, oven-ready noodles save time in the initial cooking. If using traditional lasagna noodles, add one-half cup of water to the prepared marinara sauce and increase baking time by 15 minutes, for a total of one hour.

Easy Spinach Lasagna
2 tsp. canola oil
1 small onion, chopped
3-4 cloves garlic, minced
2 10 oz.-packages frozen chopped spinach, thawed and drained well
1/4 tsp. nutmeg, or to taste
1 1/2 cups part-skim ricotta cheese
1 cup shredded or grated part-skim mozzarella cheese
1 egg
3/4 tsp. dried oregano, or to taste
3/4 tsp. dried basil
Salt and freshly ground pepper, to taste
4-5 cups low-fat prepared marinara sauce, divided
12 pieces dry, oven-ready lasagna noodles
1/4-1/2 cup grated Parmesan or Romano cheese
Fresh chopped flat-leaf parsley or basil, for garnish (optional)
Additional marinara sauce to serve with lasagna (optional)

Preheat oven to 375 degrees.

In a large skillet, heat oil over medium heat. Add onion and garlic and cook until onion turns opaque, 3 to 4 minutes. Stir in spinach and nutmeg. Cook, stirring, until liquid is absorbed, about 3 minutes. Add salt and pepper to taste.

Remove and spread into a shallow dish. Let cool about 15 minutes. Meanwhile, in a medium bowl, combine ricotta, mozzarella, egg, oregano, basil, salt and pepper.

Measure and set aside 1 cup of marinara sauce. From the remaining sauce, pour enough into a 7 1/2 x12x1 3/4-inch baking pan to cover bottom. Cover with three uncooked lasagna noodles. Sprinkle noodles with salt and pepper, if desired. Top with 1/3 of the spinach, followed by 1/3 of the cheese mixture. Repeat layering to use all the noodles. Pour reserved marinara sauce over top to cover. Sprinkle with Parmesan cheese. Cover dish with foil and bake 40 minutes. Remove foil and continue baking until noodles are cooked through, about 5 minutes.

Let cool slightly. Cut into 12 sections and serve. If desired, garnish with parsley or basil, and serve with additional sauce on the side.

Lasagna can be frozen up to 4 weeks. Tightly wrap cooled pan of lasagna in foil, then seal tightly in a plastic bag. Defrost in an oven preheated to 350 degrees, or in a microwave, until completely hot throughout.

Makes 12 servings.

Per serving: 227 calories, 9 g. total fat (3 g. saturated fat), 27 g. carbohydrate, 12 g. protein, 2 g. dietary fiber, 679 mg. sodium.