Lasagne – High Protein, Low Glycemic Index Lasagne
My lasagne uses less pasta than normal and replaces full milk with low fat milk… hence it is considerably lower in calories and has a higher protein lower glycemic index.
||Meat & Poultry
The addition of rasher adds great flavour, so you’re not missing out on wow factor as your taste buds will testify.
For the Bolognese sauce
- 1 medium onion, peeled and finely chopped
- 2 cloves of garlic, peeled and crushed
- 2 lean rashers; remove fat and chop.
- 8-12 button mushrooms depending on size
- 15g (1/2oz) butter
- 1 tablespoon olive oil
- 450g (1lb) lean minced beef
- 75ml (21/2fl oz) beef or vegetable stock
- 400g tin chopped tomatoes
- Salt, freshly ground black pepper
- 1 carrot peeled and diced
- 1 dessertspoon sugar or powdered canderel to sweeten.
- 1 tablespoon tomato puree
- 1 tbsp oregano
- ½ teasp nutmeg
- 1 tbsp chopped fresh parsley
For the white sauce
- 2 tablespoons cornflour
- 600ml (1 pint) low fat milk
- 50g (2oz) grated cheese, such as low fat Gruyère or cheddar.
- 25g (1oz) mozzarella if available (lovely for browning on top)
- 6-8 lasagne sheets (depending on size of dish)
Oven temperature: 180˚C/350˚F/Gas 4.
- Place half the oil and butter in a heavy-based saucepan over a moderate heat, add the finely chopped onion and sauté over low heat until golden. Remove, add the rest of the fat and add the garlic and mushrooms.
- Cook before adding rasher, then minced beef and stirring with a wooden spoon. Keep turning the mince over until the meat is lightly browned
- Add the stock and bring to the boil. Cook stirring for a couple of minutes. Add the chopped tomato, sugar, carrot, oregano, nutmeg, tomato puree and water. Season and stir well, then simmer very gently for about half an hour, stirring occasionally. Add a little water if the mixture seems to be drying out.
- Low-fat white sauce: in a saucepan gently heat the milk, bringing it slowly to the boil. Remove and skim. Allow to cool slightly
- Blend the cornflour with 4 tablespoons of cold milk, then gradually add the hot milk mixture, whisking all the time. Return to the rinsed saucepan and cook over a moderate heat, stirring all the time with a wooden spoon until it is a nice thick, smooth consistency. Season with salt and pepper. Whisk and add extra milk if necessary.
- To assemble the lasagne, pour 1/3 the Bolognese sauce over the base of an ovenproof dish measuring approximately 25cm (10in) square, then cover with a layer of white sauce and sprinkle with cheese. Place the remainder of bolognese sauce over this and top with another layer of pasta sheets, white sauce and cheese.
- Place lasagne in the oven for about 35 minutes until the pasta is cooked and the top is golden.
Serve with: tossed green salad and baby roast potatoes.
This freezes really well, so you could make larger quantities and cook in foil containers.