Protein-Packed Spinach and Turkey Lasagne

Introducing a delectable and nutritious delight – our "Protein-Packed Spinach and Turkey Lasagne." In this blog post, we'll guide you through a culinary adventure that combines the comfort of classic lasagne with a healthy twist. This dish is a testament to the idea that you can enjoy a hearty Italian favorite while keeping your protein intake high and calories in check.

Our lasagne recipe is a perfect fit for those seeking a balanced meal, whether you're a fitness enthusiast training at DUAL Strength and Fitness in Horsham or simply looking to savor a wholesome, flavorful dinner. With lean ground turkey, fresh spinach, and a rich blend of cheeses, it's a symphony of flavors that'll leave your taste buds singing.

So, join us on this journey as we whip up a dish that's not only friendly to your fitness goals but also a crowd-pleaser for family and friends. Let's dive into the world of "Protein-Packed Spinach and Turkey Lasagne" and discover how it can become a star on your dining table.

Ingredients:

For the Meat Sauce:

• 1 lb lean ground turkey or chicken

• 1 small onion, finely chopped

• 2 cloves garlic, minced

• 1 cup diced tomatoes (canned or fresh)

• 1 cup tomato sauce (no sugar added)

• 1 teaspoon olive oil

• 1 teaspoon Italian seasoning

• Salt and pepper to taste

For the Cheese Sauce:

• 1 cup low-fat cottage cheese

• 1/2 cup part-skim ricotta cheese

• 1/4 cup grated Parmesan cheese

• 1 egg white

• 1/2 teaspoon dried oregano

• Salt and pepper to taste

For the Layers:

• 9 whole wheat or whole grain lasagne noodles (oven-ready)

• 2 cups fresh spinach leaves

• 1 cup part-skim mozzarella cheese, shredded

Instructions:

1. Prepare the Meat Sauce:

   • In a large skillet, heat olive oil over medium heat.

   • Add chopped onions and garlic and sauté until they become translucent.

   • Add lean ground turkey or chicken and cook until browned.

   • Stir in diced tomatoes, tomato sauce, Italian seasoning, salt, and pepper.

   • Simmer for about 10-15 minutes, allowing the flavors to meld. Set aside.

2. Make the Cheese Sauce:

   • In a separate bowl, combine the cottage cheese, ricotta cheese, grated Parmesan, egg white, dried oregano, salt, and pepper. Mix until well combined.

3. Layer the Lasagne:

   • Preheat your oven to 350°F (175°C).

   • In a baking dish, start by spreading a small amount of the meat sauce on the bottom.

   • Place three lasagne noodles on top of the meat sauce.

   • Spread a portion of the cheese sauce on the noodles.

   • Add a layer of fresh spinach leaves.

   • Continue layering with meat sauce, noodles, cheese sauce, and spinach.

   • Finish with a layer of meat sauce on top.

4. Bake:

   • Sprinkle mozzarella cheese over the final layer of meat sauce.

   • Cover the dish with aluminum foil and bake in the preheated oven for 25-30 minutes.

5. Final Touch:

   • Remove the foil and bake for an additional 10 minutes or until the cheese is bubbly and slightly browned.

6. Serve:

   • Let it cool for a few minutes before serving.

   • Cut into portions and enjoy your high-protein, low-calorie lasagne!

The Macros?

Protein: Around 25-30 grams per serving (mainly from the lean meat and cheese).

• Carbohydrates: Approximately 25-30 grams per serving (mainly from the whole wheat lasagne noodles and some from the vegetables).

• Fat: Approximately 10-12 grams per serving (mainly from the cheese and a small amount from the olive oil).

• Calories: Approximately 250-300 calories per serving, depending on the specific brands and quantities of ingredients used..

Please note that these values are approximate and can vary based on the specific ingredients and portion sizes you use. If you have specific dietary requirements or are closely tracking your macronutrient intake, it's a good idea to calculate the precise values based on the brands and quantities you use.