Cooking at home doesn’t have to be a chore. Try this Zucchini Lasagna

By Kay MacInnis

Many of our nutrition issues can be helped by cooking more at home.

Sure, convenience foods make eating faster. But they certainly don’t make it better. One of the biggest issues is the amount of sodium they contain.

Choose fresh or frozen vegetables and other foods in place of their more processed counterparts. If you have to use the canned version, use the can that says “lower-sodium.” Then, rinse the contents in a colander to decrease the salt further.

Try to avoid adding salt to boiling water for potatoes, pasta or rice – you might consider lightly salting as the dish is headed to the table. Use onion powder or garlic powder instead of onion or garlic salt. Try using lemon or lime juice to bring out the food’s flavors. Try some of the salt-free seasoning blends that are available at the grocery store. Limit sodium to 600-800 mg per meal.

Cooking at home does not need to be a chore. This week’s recipe offers lower calories and sodium. It’s a great alternative to the traditional version of lasagna. The sodium it contains is mainly due to the cheese. It is a much better option than a lasagna that you might purchase pre-made at the store.

Look for your own shortcuts to a healthier way of eating!

Zucchini Lasagna

Ingredients:

• 1 pound lean ground turkey
• 1 tsp. salt
• 1 tsp. olive oil
• ½ large onion, chopped
• 3 garlic cloves, minced
• 1 (28-ounce) can crushed tomatoes
• 2 tbsp. chopped basil
• Ground black pepper
• 3 medium zucchini
• 1½ cups part-skim ricotta cheese
• ¼ cup grated Parmigiano Reggiano cheese
• 1 large egg
• 4 cups shredded part-skim mozzarella cheese

Preparation:

• Heat a large nonstick skillet over high heat. Add the meat, season with ½ tsp. salt and cook until done. As meat browns, be sure to break into small pieces.
• Drain meat in colander and rinse.
• Put the skillet over medium heat. Add the olive oil and onion and cook, stirring until soft – about 3-4 minutes.
• Add the garlic, cook for 1 minute.
• Return the meat to the pan, add the tomatoes, basil and 1/4 tsp. of salt, and black pepper to taste.
• Reduce the heat to low. Cover and simmer, stirring occasionally, for about 25 minutes.
• Remove the lid and simmer uncovered for about 10 minutes.
• Meanwhile, slice the zucchini lengthwise with mandolin into 1/8-inch-thick slices. You will have about 30-35 long zucchini ribbons.
• Lightly salt the zucchini with remaining salt and set aside for 15 minutes. Blot the zucchini with paper towels.
• Preheat a grill to medium heat and spray it with cooking spray to avoid sticking.
• Grill the zucchini until cooked and slightly browned, 2-3 minutes on each side. Transfer to a plate with paper towels and press to absorb excess moisture.
• Preheat the oven to 375.
• In a medium bowl, combine the ricotta, Parmesan and egg.
• Spread ½ cup of the meat sauce in the bottom of a 9x13x2½-inch baking dish.
• Layer the zucchini, cheese, sauce, repeating layers, reserving 1 cup of mozzarella cheese.
• Finish the lasagna by topping with the remaining zucchini and meat sauce. Cover the dish with foil.
• Bake for 30 minutes, remove the foil, and bake 20 minutes uncovered.
• Add the remaining mozzarella cheese and bake until cheese is melted.
• Let stand for 5-10 minutes before cutting into 8 pieces.

Yield: 8 servings

Nutrition Information: Calories: 345 • fat: 17 grams • carbohydrates: 16 grams • fiber: 2 grams • protein: 36 grams • sugar: 8 grams • sodium: 606 mg.

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This is another in a weekly series of healthy recipes from Kay MacInnis, registered dietitian at Providence Hospitals in Columbia.

Kay works in Health and Wellness at Providence, helping cardiac and diabetes patients eat their way to healthier lives. She’s not a chef herself, but in consultation with the actual chefs at Providence, she’s learned a lot over the years as she has worked to help patients help themselves after they leave the hospital.

She also conducts a number of health and wellness events for the public, including the monthly Providence Cooks! classes.

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