Lasagna is a classic dish that many of us love, but traditional recipes can be heavy and high in calories. This healthy lasagna recipe is tailored for seniors, focusing on nutrition without sacrificing flavor. It’s packed with vegetables, lean protein, and whole grains to provide a balanced meal that’s easy to digest and beneficial for overall health.
Ingredients
For the sauce:
- 2 tablespoons olive oil
- 1 large onion, finely chopped
- 3 cloves garlic, minced
- 1 large carrot, finely grated
- 2 celery stalks, finely chopped
- 2 cups fresh spinach, chopped
- 1 zucchini, grated
- 1 pound lean ground turkey or chicken
- 1 can (28 ounces) crushed tomatoes, no salt added
- 1 can (6 ounces) tomato paste
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1/2 teaspoon ground black pepper
- 1/2 teaspoon salt (optional)
- 1/4 cup fresh parsley, chopped
For the cheese mixture:
- 1 cup low-fat ricotta cheese
- 1 cup cottage cheese (low sodium)
- 1/4 cup grated Parmesan cheese
- 1 large egg
- 1 teaspoon dried parsley
For the lasagna:
- 9 whole wheat lasagna noodles, cooked according to package directions
- 2 cups shredded part-skim mozzarella cheese
Instructions
- Prepare the sauce:
- Heat the olive oil in a large skillet over medium heat.
- Add the onion and garlic, sauté until fragrant and translucent.
- Stir in the grated carrot, chopped celery, and spinach, cooking until the vegetables are tender.
- Add the ground turkey or chicken, breaking it up with a spoon, and cook until it’s no longer pink.
- Stir in the grated zucchini, crushed tomatoes, tomato paste, oregano, basil, pepper, and salt (if using). Bring to a simmer and cook for about 15-20 minutes, stirring occasionally.
- Add the fresh parsley and mix well.
- Prepare the cheese mixture:
- In a medium bowl, combine the ricotta cheese, cottage cheese, Parmesan cheese, egg, and dried parsley. Mix until well blended.
- Assemble the lasagna:
- Preheat your oven to 375°F (190°C).
- Spread a thin layer of the meat sauce on the bottom of a 9×13-inch baking dish.
- Place 3 lasagna noodles over the sauce.
- Spread half of the cheese mixture over the noodles.
- Add another layer of meat sauce, followed by 3 more noodles.
- Spread the remaining cheese mixture, another layer of meat sauce, and the final 3 noodles.
- Top with the remaining meat sauce and sprinkle the shredded mozzarella cheese evenly over the top.
- Bake the lasagna:
- Cover the baking dish with aluminum foil.
- Bake in the preheated oven for 25 minutes.
- Remove the foil and bake for an additional 20-25 minutes, until the cheese is melted and bubbly.
- Let the lasagna cool for about 10 minutes before serving.
Benefits of This Healthy Lasagna for Seniors
- Rich in Nutrients:
- This lasagna is packed with vegetables, providing essential vitamins and minerals such as vitamin A, vitamin C, and potassium.
- Using lean ground turkey or chicken reduces the fat content while still providing high-quality protein.
- Whole Grains:
- Whole wheat lasagna noodles offer more fiber than traditional white pasta, aiding in digestion and helping to maintain healthy blood sugar levels.
- Dairy Benefits:
- The combination of ricotta, cottage cheese, and mozzarella provides calcium and vitamin D, essential for maintaining bone health.
- Lower in Sodium:
- Using low-sodium ingredients and fresh herbs helps keep the sodium content in check, which is beneficial for seniors managing their blood pressure.
- Easy to Digest:
- The inclusion of a variety of vegetables and lean protein makes this lasagna easier to digest, an important consideration for seniors who may have sensitive digestive systems.
Enjoy this healthy and delicious lasagna recipe with your loved ones, knowing it’s not only tasty but also packed with nutritional benefits!
