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Powered-Up Spinach Lasagna

spinach lasagna

This lasagna gets is *power* from a winning combo of nutrient-dense ingredients. I know spinach is old news ever since kale came to town, but there’s no reason to throw Popeye’s go-to out the window just because there’s a new kid on the block. The super food spinach supplies iron, potassium, magnesium, vitamin K, phosphorus, thiamine and fiber. Most of the calories in spinach actually come from protein. The alpha-lipoic acid in spinach has been shown to lower glucose levels, increase insulin sensitivity and prevent oxidative stress-induced changes in people with diabetes. Spinach is also high in vitamins A and C, two vitamins extremely important for maintaining healthy skin and hair. Vitamin A is needed for sebum production to keep hair moisturized and also for the growth of all bodily tissues, including skin and hair. The vitamin C in spinach helps with the building and maintenance of collagen, which provides structure to skin and hair.

Ok, ok, you get it… spinach is ridiculously good for you. But there’s even more good stuff about this recipe that has nothing to do with the spinach! The tofu or the cottage cheese (whatever you prefer) will give you calcium and protein. The whole grain noodles add fiber for staying power; they’ll help to keep you fuller longer than the processed white enriched noodles. Plus all the extra nutrients and antioxidants from the mushrooms, onion, tomato and garlic are just a bonus.

Powered-Up Lasagna

Prep Time: 25 minutes

Cook Time: 55 minutes

Yield: Serves 8-12

Powered-Up Lasagna

Ingredients

  • • 9 whole grain lasagna noodles
  • • 1 teaspoon extra virgin olive oil
  • • One small onion, diced
  • • 1 eight oz. container fresh mushrooms, sliced
  • • 3 cloves of garlic, minced
  • • 6 oz. bag of fresh spinach
  • • 1 egg
  • • 2 cups of drained and crumbled firm tofu OR one 16 oz. container of small curd cottage cheese
  • • 2 large fresh tomatoes, sliced
  • • 24 oz. of your favorite marinara sauce
  • • 1 cup of shredded mozzarella cheese

Instructions

  1. Bring a large pot of water to boil and cook noodles al dente according to package directions.
  2. Preheat oven to 375 degrees. Heat olive oil in a large skillet over medium heat.
  3. Add onions and mushrooms and cook 4-5 minutes or until tender. Add garlic and sauté an additional minute. Add spinach and sauté for 2-3 minutes more or until tender. Remove from pan and put mixture aside in a bowl.
  4. In a separate medium bowl, whisk together egg and cottage cheese or tofu. Add spinach and combine.
  5. Layer bottom of a 12 x 8 inch casserole dish with a small amount of marinara sauce, just until covered. Layer with 3 noodles, 1/2 of cottage cheese mixture, 1/2 of mushroom mixture, sliced tomatoes, marinara, and sprinkle with mozzarella. Repeat. Top with the last 3 noodles and spread the remaining marinara over them and sprinkle with the last of the mozzarella. Bake for 45- 55 minutes.
http://orlandodietitian.com/2014/01/30/powered-up-spinach-lasagna/

NUTRITION FACTS
Powered-Up Spinach Lasagna
Serving size: 1/8 of recipe
Number of servings: 8

Calories: 308
Total fat: 7 g
Saturated fat: 2 g
Monounsaturated fat: 1 g
Polyunsaturated fat: 1 g
Trans fat: 0 g
Cholesterol: 31 g
Sodium: 207 mg
Potassium: 480 mg
Total Carbohydrates: 43 g
Dietary Fiber: 4 g
Sugars: 8 g
Protein: 18 g

Note: nutrition facts evaluated using tofu option in recipe.

If you’re looking for another cool way to incorporate spinach into your day, check out my Green Pumpkin Pie Smoothie recipe.

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