Low Calorie Lasagna? Need Help!
dramaqueen0619
Posts: 32 Member
in Recipes
I am making a lasagna for some friends on Saturday and want some ideas on how to make it low calorie. If you have recipes and calorie count that would be great!!
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Replies
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One of the biggest problems with lasagna is the pasta. All pasta is high calorie. You could try it with sliced squash in place of the noodles. It has the same texture, a lot less calories, and a lot more vitamins.
I am not a big cheese fan, but I know there are some alternatives for the cheese (I just can't think of them off the top of my head)
Good Luck!0 -
First off you need to divulge your culinary talent level, are you a stouffer's cook, or do you know your way around some food? In the interest of saving time I'm going to assume you know the basics...
Calorie saver 1: MAKE YOUR OWN MARINARA. Seriously this is a sauce everyone ought to know how to make...if you need a recipie for a good one just post here, I'll check back and give you mine if necessary
Calorie saver 2: use 90/10 ground sirloin from a reputable meat purveyor...if you can get this it is a great compromise between flavor and lean clean meat.
Calorie saver 3: 86 most of the cheese...yeah you heard me...trust me, we can still make it very tasty...fresh grate some Parmesan cheese (just enough to have a light sprinkle for each layer) and sprinkle the top of that with powdered milk (I use powdered goats milk but regular is fine) this not only helps keep the calories down, but also helps keep the moisture content down so the lasagna holds its shape better for service, and the parmesan cheese is strong enough to still give you that cheesy flavor without a ton of calories.
Calorie saver 4: VEGGIES!!! Make sure to put some veggies in there, it helps fill the dish, and they're delicious. Some of the usual suspects in mine are fresh baby spinach, thinly sliced portabella mushrooms, thinly sliced zucchini, and thinly sliced eggplant just to name a few...the proper way to use these is to slice them (no more than 1/4" thick) then sprinkle with some salt and toss to coat and allow to sit in a collandar for about 10 min to pull out excess moisture spin in a salad spinner or pat gently with a paper towel afterwards for extra moisture removal.
As for the pasta...yeah it's high calorie, but realistically you're making 4 servings out of about 2 noodles (depending on how many layers, and the size of the portion) so it doesn't really matter as much as you might think.
Hope this helps :-)
Edit: PS...not knocking the other guys veggie noodle replacement idea, but the swap makes for a very soggy final product with no real mouth feel...may as well be making old people food...like I said 4 portions from 2 noodles so essentially you really need only ask yourself how many calories are in half of one lasagna noodle? And is that significant enough to sacrifice quality?0 -
Saw this version on a TV show http://www.bbc.co.uk/food/recipes/skinny_beef_lasagne_87277
Basically, the main calorie saver is replacing pasta with leek layers, + veg +mushrooms +spices
Did not try, heard mixed reviews, but the guys are awesome - and they love their food, so I'd be surprised if it turned out bland.0 -
Allrecipes.com. "world's best lasagna" start with that basic recipe, each serving is almost 500 cals.
Wait... Hear me out!
Swap out half the italian sausage with lean ground beef. Cook separately. Mix later.
**save the pork drippings.
Make your own sauce (there is a recipe on there that rocks, calls for a bit of wine.)
And stewed tomatoes. That you'll eventually put in the blender. Use some roma tomatoes in this.
If you find your sauce too thin, add more tomato paste and continue simmering it down.
You want to make this sauce ahead of time if you can.
The poster above mentioned adding in extra veggies. I use baby portabeloes asss they're much smaller, egg plant because it has a meatier texture, olives, and onions. Sautee all of these in a small portion of the pork dripping but not for too long.
Swap out 1/2 the soft cheese for low fat, small curd, drained cottage cheese. If you place the container upside down
It's easier to drain. Mix the 2 cheeses well and season to death with Italian seasonings.
Cook the noodles al'dente before assembling. If you're making it the night before (i highly suggest this)
Cook the noodles a lttle less. This method will easily save you a good deal of calories, but not skimp too much on flavor. Good luck!0 -
Lean ground turkey substitutes wonderfully for the ground beef. Perhaps cut back a little on the pasta and cheese and add in more veggies. Portobello mushrooms chopped up, zucchini sliced up are wonderful in Italian recipes.0
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Also, save yourself the hassle and buy. A disposable lasagna pan. It's 2$ and if you have pam, spray the tinfoil before you wrap it.
To spread the soft cheese, put it in a zip lock bag and cut the tip off. Make sure it's at room temp!
Don't skimp on the amount of soft cheese, it's what holds it together. So really drain the cottage cheese.
Thanks for the inspiration, i have company coming and was wondering what to make! Now i know!0 -
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No pasta lasagne
Makes 6 serves (267 cals 32P/14C/8F)
Ingredients
500g mince meat
500g zucchini
1 jar of pasta sauce
150g sour cream
300g low fat cottage cheese
250g mixed veggies
4 egg whites
75g low fat cheese (mozzarella would be best)
Directions
1. Preheat oven to 180c(375f)
2. Slice zucchini into thin slices
3. Brown mince meat. Drain & set aside.
4. Nuke frozen veggies
5. In a bowl mix sour cream, cottage cheese, egg and veggies
6. Mix mince with pasta sauce.
7. Spray a baking pan and start layering. (zucchini, white mix, meat, zucchini etc. etc.)
8. Cover the top with adequate cheese
9. Cover with foil and bake for 45 mins and then remove the foil and bake for another 10min or so.0 -
Use quark to make the sauce for the topping , use a little milk to thin it out, sprinkle with Parmesan0
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Hairy Dieters FTW!
They replace pasta with blanched leeks and it rocks! They also calorie reduced the bechamel sauce and seriously, it was soooo yum. I think you can make your own vaaiation of the filling - I made a meditteranean veg filling - but used the leeks and the sauce and it was a total success
http://www.bbc.co.uk/food/recipes/skinny_beef_lasagne_872770 -
I've followed the Hairy Dieters recipe (linked to above) but used aubergine instead of leeks. I just sprayed the slices (thin slices!) with olive oil mist and roasted in a lowish oven until soft. I suppose it makes it more of a moussaka, but it's still delicious! Otherwise follow the Hairy Boys' recipe - really tasty and wonderful.0
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Rather than making a bechemal sauce you can also sprinkle some grated parmesan and low fat mozzarella over each layer.
Also, if your lasagne dish is big enough for, say, 6 servings, make it 8 instead. Instead calorie reduction! Serve it with a nice green salad and no one will feel like they're missing out!0 -
Lean meat and wholewheat pasta. Low-fat cheese, too. Or make it vegetarian?0
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im not sure i could ever do it without the pasta
(love pasta) but... a wholewheat pasta and you could put less layers of pasta without anyone noticing 
lots of veggies to bulk it up, nice mince, or if you want to get really fancy about it a nice cut of meat and mince it yourself (my nanny used to do this)
tomato sauce i think your fine
but i think the big problem is the white sauce.. did a google... found this - http://www.tarladalal.com/White-Sauce-(-Low-Calorie-Healthy-Cooking-)-1316r
i havent tried it but maybe a possible solution? *shrugs*
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How about going meat free in your lasagna. One of my husbands favorites is a spinach pesto lasagna made in the crock pot.
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I was going to say this, look up the hairy dieters ^... I use quorn mince or turkey mince though. Those guys don't do substituting flavour! I've used aubergine too, I think it was a hungry girl recipe.Saw this version on a TV show http://www.bbc.co.uk/food/recipes/skinny_beef_lasagne_87277
Basically, the main calorie saver is replacing pasta with leek layers, + veg +mushrooms +spices
Did not try, heard mixed reviews, but the guys are awesome - and they love their food, so I'd be surprised if it turned out bland.0 -
With all the options you've been given, I just want to know what you chose to do and how it tasted!! Be sure to post the results.
Enjoy :drinker:0 -
Yum Lasagna! I make lasagna sometimes with whole wheat noodles, sometimes with squash. I do use a pre-made sauce but it is all natural, low sodium, and no extra junk- they are out there you just have to find it:) I agree that you can do so much less cheese and grate some fresh parm on top and accomplish an even better result. I use fresh herbs and garlic in the sauce with low fat cottage cheese and ricotta and have had nothing but good feedback. Sometimes I add in some egg or Laughing cow also. Often I put some plain fat free yogurt in and it makes it creamy and high in protein. One thing- when you fill your lasagna with veggies I recommend sauteing them first to cut down on excess liquid. Good luck!0
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There is an AMAZING lasagna recipe in the Taste of Home Comfort Food Diet cookbook. If you don't have this cookbook it is so worth it. My family has loved every single recipe I've tried from this book.
As for the lasagna my family begs for it and a full serving ends up being 292 calories. It's full of veggies (and I don't like veggies) but it is so good.
Shua0 -
I use half and half beef mince and dried soya mince which eliminates a lot of fat and decreases the calories, also veggies (grate them if people are not keen - I use carrot, corgette, mushroom as bulk in mine) adds lots of extra goodness and tends to decrease calories.0
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Just worked out what all my recipe had in it, and my calorie count is 299.1 calories per slice, and that is for a massive 21 layer (7 layers repeated 3 times) lasagna with regular pasta, and all the great flavors and beautiful presentation that you expect from lasagna...whats even better is that it still looks like epic lasagna, not just a saucy runny mess of vegetables trying to make believe it is lasagna0
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I always go the route of lasagna rolls these days. Still look nice enough to serve, and they are easy to portion yourself with. You can also cheat and make a few in a seperate pan that are different for you without it being as obvious...
Lay cooked whole wheat lasagna noodles flat.
Mix together tomato sauce, cooked ground turkey with your spices (I also add grated zucchini while it's cooking), cottage cheese, and spinach (and anything else that you like to put in your lasagna - I even add turkey pepperoni sometimes!).
Roll up each noodle, and place in pan. Add more sauce to top, then mozarella cheese and spices on top.
Note that the only real cheese is on top, which reduces the calo
Also takes a lot less time to bake than original lasagna, and works well if you prepare the day before!
GOOD LUCK!0 -
I make my own pasta sheets using a pasta roller. I substitute half the flour for wholemeal and when I roll out the pasta I roll it thinner. It makes the yummiest melt in your mouth lasagne.
I also use this to make spinach and low fat ricotta cannelloni too. Sooooo much nicer than store bought shells. I will plug recipe into the recipe builder to work out the calories but my spag bol always comes in between 300 - 400 calories.
I say if you can get your lasagne in under 500 calories then I would go with that and plan to adjust the rest my daily meal to account for it.0 -
The Hairy Bikers did one which i'm still to make! 354 Cals and serves 6
http://www.bbc.co.uk/food/recipes/skinny_beef_lasagne_87277 (there's a 2 min video on there too)
Ingredients
2 large leeks, each about 300g/10½oz
1 medium onion
2 celery sticks, trimmed
2 carrots, peeled
500g/1lb 2oz lean minced beef
2 garlic cloves, peeled and crushed
150g/5½oz chestnut mushrooms, wiped and chopped
2 tbsp plain flour
150ml/¼ pint red wine
400ml/14fl oz beef stock, made with 1 beef stock cube
400g/14oz can chopped tomatoes
2 tbsp tomato purée
1 heaped tsp dried oregano
2 bay leaves
500ml/18fl oz semi-skimmed milk
3 tbsp cornflour
freshly grated nutmeg, to taste
50g/2oz extra-mature cheddar, grated
25g/1oz parmesan, finely grated
3 medium vine tomatoes, sliced
freshly ground black pepper
Preparation method
Trim the leeks until they are about the same width as your lasagne dish. Cut the leeks lengthways through to the middle but no further.
Open out the leeks and remove five or six of the narrow leaves from the centre of each leek. Thinly slice these inner leaves. Separate the larger leaves – these will become your ‘lasagne’.
Finely chop half the onion and cut the other half into wedges. Thinly slice the celery and dice the carrots.
Put the minced beef in a large non-stick frying pan with the sliced leeks, chopped onion, celery, carrots and garlic.
Place the pan over a medium-high heat and fry without added fat for about 10 minutes until lightly coloured. You’ll need to break up the mince with a couple of wooden spatulas or spoons as it cooks.
Stir in the chopped mushrooms and cook for 2–3 minutes more. The pan should look fairly dry at this point.
Sprinkle over the plain flour and stir it thoroughly into the mince and vegetables. Slowly stir in the red wine and beef stock. Add the canned tomatoes, tomato purée and dried oregano, then drop a bay leaf into the pan and bring it to a simmer. Season with lots of freshly ground black pepper.
Turn down the heat slightly and leave the mince to simmer for 20–30 minutes until rich and thick, stirring occasionally.
While the mince is cooking, put the onion wedges in a saucepan with the remaining bay leaf. In a small bowl mix three tablespoons of the milk with the cornflour.
Pour the rest of the milk into the pan with the onion wedges and set it over a low heat. Bring to a very gentle simmer and cook for 2–3 minutes. Remove from the heat and leave the milk to infuse for 10 minutes.
Half fill a large saucepan with water and bring to the boil. Add the leek ‘lasagne’ and bring the water back to the boil.
Cook the leeks for five minutes or until very tender. It is important that the leeks are tender or the lasagne will be tricky to cut later.
Drain in a colander under running water until cold. Drain on kitchen paper or a clean tea towel.
Preheat the oven to 200C/400F/Gas 6.
Remove the onion wedges and bay leaf from the infused milk with a slotted spoon, then return the pan to the heat. Give the cornflour and milk mixture a good stir until it is smooth once more and pour it into the pan with the infused milk.
Bring to a simmer and cook for five minutes, stirring regularly until the sauce is smooth and thick.
Season the sauce with a good grating of nutmeg to taste and plenty of ground black pepper.
If the sauce is a little too thick to pour easily, whisk in a couple more tablespoons of milk.
Spoon a third of the mince mixture into a 2.5 litre lasagne dish. Top with a layer of blanched leeks. Repeat the layers twice more, finishing with leeks. Pour the white sauce over the leeks and top with the sliced tomatoes. Mix the Cheddar and parmesan cheese and sprinkle all over the top. Bake for 30 minutes or until golden-brown and bubbling.
Divide into portions with your sharpest knife. Serve with a freshly dressed green salad.0 -
I love this recipe
Slimming World Spinach and courgette lasagne
Fry Light
4 courgettes, trimmed and cut into bite-size pieces
1 onion, peeled and finely chopped
2 garlic cloves, peeled and crushed
180g pack baby leaf spinach
400g chopped tomatoes
Salt and freshly ground black pepper
397g/14oz very low fat natural fromage frais
100g/3½oz Quark
1 egg, beaten
A pinch of nutmeg
12 x 14g/½oz lasagne sheets
Preheat the oven to 2000 C/Gas 6. Spray a pan with Fry Light and cook the courgettes, onion and garlic for 4-5 minutes. Add the spinach and tomatoes, season well and cook for a further 6-8 minutes, stirring often. Meanwhile, mix together the fromage frais, quark, egg and nutmeg until smooth and season well.
Spray a rectangular dish with Fry Light and spoon half the courgette mixture into the base. Top with 6 lasagne sheets and spread over half the fromage frais mixture. Top with the remaining courgette mixture and lasagne sheets and finish with a layer of the fromage frais mixture. Bake in the oven for 25-30 minutes until the top is golden. Serve immediately.
This is a staple food in my diet & if you want to add meat use Turkey mince or a soya substitute.
The above is the original recipe but I have my own recipe which is tweaked slightly and I cut it into 8 which is around 160 cals per portion. :bigsmile:0 -
With all the options you've been given, I just want to know what you chose to do and how it tasted!! Be sure to post the results.
Enjoy :drinker:
^^^0
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