Healthful Vegetable Lasagna with Zucchini and Eggplant
This delightful Vegetable Lasagna is a wholesome, low-carb alternative to traditional lasagna, featuring layers of vibrant zucchini, tender eggplant, and a medley of savory ingredients. Perfect for potlucks or family dinners, this dish utilizes sautéed vegetables and flavorful turkey sausage for added protein. With a creamy ricotta and cottage cheese mixture, every bite is rich and satisfying while remaining guilt-free. Enjoy this dish as a nutritious option that seamlessly incorporates your favorite cheeses, and experiment with tofu for a vegan twist!
8
Servings
307
Calories
20
Ingredients
Ingredients
Zucchini
1 medium (Sliced lengthwise into strips)
Eggplant
1 medium (Peeled and sliced lengthwise into strips)
Onion
1 large (Chopped)
Garlic cloves
3 (Chopped)
Sweet Italian turkey sausage links
6 links (about 1 1/4 lbs) (Chopped (optional))
Red bell pepper
1 (Chopped)
Sliced mushrooms
1 (8 ounces) package
Frozen spinach
1 (10 ounces) package (Thawed and excess liquid squeezed out)
Pasta sauce
28 ounces (Any style)
Fat-free ricotta cheese
1 (15 ounces) container
Low fat cottage cheese
4 ounces
Scallions
2 (Chopped)
Eggs
2
Low fat mozzarella
3 cups
Parmesan cheese
1/2 cup (Freshly grated)
Ground nutmeg
1 dash
Salt
to taste
Pepper
to taste
Olive oil flavored cooking spray
as needed
Olive oil
3 tablespoons
Instructions
1
Begin by preheating your broiler. Peel the eggplant, then slice both the eggplant and zucchini lengthwise into thin strips, approximately 1/4 inch thick. Arrange them on a baking sheet, spray with olive oil, and sprinkle with salt and pepper. Broil, turning and re-spraying with oil once, until the vegetables are nicely browned on both sides to create 'noodles'. This step can be time-consuming but adds incredible flavor.
2
In a large heavy-bottomed pot, heat 3 tablespoons of olive oil over medium heat. Add the chopped onion and garlic, sautéing until they begin to brown. If using turkey sausage, add it now and cook for about 10 minutes until browned. Follow with the red bell pepper and sliced mushrooms, stirring gently, and cook for an additional 5 minutes.
3
Stir in the jarred pasta sauce and thawed spinach (after squeezing out excess liquid) and let the mixture simmer on low heat for about 10 minutes, allowing the flavors to meld.
4
In a large bowl, combine the ricotta cheese, cottage cheese, eggs, chopped scallions, and a dash of ground nutmeg. Mix until well blended and set aside.
5
Set your oven to 375°F (190°C) to preheat. In a 9x13 inch baking dish, layer about 1/3 of the sauce mixture at the bottom. Add half of the eggplant and zucchini slices over the sauce.
6
Spread half of the ricotta mixture on top, followed by 1/3 of the mozzarella and 1/3 of the parmesan cheese. Repeat the layers one more time.
7
Finish with the final 1/3 of the sauce on top, followed by the remaining mozzarella and parmesan cheese. Cover the baking dish with foil and bake for one hour. Remove the foil for the last 5-10 minutes to let the cheese brown slightly.
8
Once baked, let the lasagna rest for about 10 minutes before slicing and serving for the best flavor and texture.
Nutrition Information
14g
Fat
21g
Carbs
18.75g
Protein
4.75g
Fiber
3.4g
Sugar
Frequently Asked Questions
Frequently Asked Questions
What is Healthful Vegetable Lasagna with Zucchini and Eggplant?
It is a wholesome, low-carb alternative to traditional lasagna that uses layers of zucchini and eggplant instead of pasta noodles.
How many servings does this recipe yield?
This recipe is designed to provide 8 servings.
Is this lasagna low-carb?
Yes, by replacing traditional pasta with zucchini and eggplant strips, the carbohydrate content is significantly reduced.
What are the nutritional statistics per serving?
Each serving contains approximately 307 calories, 14g of fat, 21g of carbohydrates, 18.75g of protein, and 4.75g of fiber.
How do I prepare the zucchini and eggplant 'noodles'?
Slice them lengthwise into 1/4 inch strips, spray with olive oil, and broil them on both sides until nicely browned.
Can I make this recipe vegetarian?
Yes, you can omit the turkey sausage to make the dish vegetarian, as the base consists of vegetables and cheese.
What meat is included in the original recipe?
The recipe calls for 6 links (about 1 1/4 lbs) of sweet Italian turkey sausage.
How do I make a vegan version of this lasagna?
The description suggests experimenting with tofu as a substitute for the dairy and meat components to create a vegan twist.
What temperature should the oven be set to for baking?
The oven should be preheated and set to 375 degrees Fahrenheit (190 degrees Celsius).
How long does the lasagna need to bake?
The lasagna should bake covered for one hour, with the foil removed for the final 5 to 10 minutes.
What size baking dish is recommended?
A 9x13 inch baking dish is required for this recipe.
What cheeses are used in this recipe?
The recipe uses fat-free ricotta cheese, low-fat cottage cheese, low-fat mozzarella, and freshly grated parmesan cheese.
What are the key vegetable ingredients?
Key vegetables include zucchini, eggplant, onion, garlic, red bell pepper, mushrooms, and spinach.
Do I need to cook the spinach before adding it?
You should use thawed frozen spinach and ensure that all excess liquid is squeezed out before stirring it into the sauce.
What is the purpose of broiling the vegetables first?
Broiling helps create a 'noodle' texture and adds a deeper roasted flavor to the dish.
How much pasta sauce is required?
The recipe uses one 28-ounce jar of any style pasta sauce.
What unique spice is added to the cheese mixture?
A dash of ground nutmeg is added to the ricotta and cottage cheese mixture.
How long should the lasagna rest after cooking?
It is recommended to let the lasagna rest for 10 minutes before slicing and serving.
What is the protein source in this dish?
Protein comes from the turkey sausage, eggs, and the variety of cheeses used in the layers.
How much fiber is in each serving?
Each serving provides 4.75g of dietary fiber.
How many grams of sugar are in this lasagna?
There are 3.4g of sugar per serving.
Can I use regular mozzarella instead of low-fat?
Yes, while the recipe specifies low-fat mozzarella for health benefits, regular mozzarella can be used if preferred.
Is the eggplant peeled?
Yes, the instructions specify peeling the eggplant before slicing it into strips.
How many garlic cloves are needed?
The recipe calls for 3 chopped garlic cloves.
What goes into the cheese filling mixture?
The filling consists of ricotta cheese, cottage cheese, eggs, chopped scallions, and ground nutmeg.
How many layers are in the lasagna?
The recipe involves two main layers of vegetables and cheese, finished with a final layer of sauce and cheese on top.
What type of turkey sausage should I buy?
The recipe recommends Sweet Italian turkey sausage links.
Is this recipe suitable for a potluck?
Yes, its large size and hearty nature make it a great option for family dinners or potluck events.
Can I add extra mushrooms?
Yes, the recipe uses an 8-ounce package, but you can adjust the quantity of mushrooms based on your preference.
What oil is used for sautéing?
The recipe uses 3 tablespoons of olive oil for sautéing the onions, garlic, and meat.