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Food and Nutrition

Cooking with Barbara Brown

 

 

 

 

Spinach Lasagna 

  • 4 teaspoons extra virgin olive oil, divided

  • 2 cloves garlic, minced

  • 1-1/2 cups no salt added tomato sauce

  • 2 cups canned diced tomatoes, undrained

  • 1/4 teaspoon pepper

  • 1/2 teaspoon oregano

  • 1/4 cup chopped onions

  • 1/2 cup carrots cut in match sticks

  • 4 cups fresh spinach or 1 10-ounce bag    , washed, stemmed and chopped*

  • 8 ounces uncooked lasagna noodles

  • 12 ounces reduced-fat ricotta cheese

  • 8 ounces shredded part-skim Mozzarella cheese

  • 1/4 cup grated Parmesan cheese

  1. Preheat oven to 375oF.  Spray a 9” x 12” baking dish with nonstick baking spray. 

  2. In a large saucepan over low heat, sauté garlic in 2 teaspoon olive oil for 1 minute.  Do not let garlic brown.  Add tomato sauce, tomatoes, pepper and oregano.  Simmer over low heat, uncovered, until needed. 

  3. In large skillet over low heat, sauté onions and carrots in remaining 2 teaspoons olive oil, stirring, until onions are transparent but not brown.  Add chopped spinach, stirring to separate and heat spinach until wilted.

  4. Layer uncooked lasagna noodles, sauce, spinach mixture, ricotta and mozzarella in prepared baking pan.  Repeat layers, using all the ingredients in the first and ending with a layer of sauce on the top.  Sprinkle Parmesan cheese over lasagna.

  5. Measure a piece of aluminum foil to cover the baking dish.  Spray the shiny side lightly with nonstick baking spray.  Tightly cover lasagna with foil, sprayed side next to food.  Bake one hour at 375F or until lasagna noodles are tender.   

Yields 8 servings.

 *Substitute 1 10-ounce package frozen chopped spinach, thawed for fresh spinach.

**Substitute 12 ounces 1% fat cottage cheese for ricotta cheese. 

Notes: 

  • If noodles are cooked before assembling lasagna, baked uncovered and reduce baking time to 25 minutes.

  • Lasagna can be assembled and frozen, uncooked.  To prepare lasagna that has been frozen, defrost in the refrigerator for 3 to 4 hours, and than bake, covered, for 1-1/2 hours or more.  Lasagna is done when cheese in center is melted, all noodles are cooked and casserole is very hot all the way to the center.

Nutrition Facts
Servings per recipe: 8
Amount Per Serving
Calories 320                                                 Calories from fat 96
............................................................              % Daily Value
Total Fat 12g                                                                   18%
.........   Saturated Fat trace 6g                                           30%
Cholesterol 30mg                                                             10%
Sodium 488mg                                                                 20%
Carbohydrate 31g............                                                10%
............Dietary Fiber 3g........                                             13%
Protein 20g................................................                      40%
Vitamin A: 114%            Vitamin C: 33%                 Folacin: 22%
Calcium: 41%                 Iron: 31%                    Potassium: 17% 

Source: Modified from original source:  Olson, C.R. Dining with Diabetes, WVUES, 2000.

Provided by:

Barbara Brown
Food Specialist
OSU Cooperative Extension Service
Stillwater, Oklahoma 74078-6141
bbrown@okstate.edu