In my nutrition class on thursdays, we were given a recipe modification project. We had to take a recipe and change at least three things about it to make it better and healthier. I chose a creamy chicken lasagna and made it vegetarian!
Here is the original recipe if you are interested:
Creamy White Chicken and Artichoke Lasagna
And here is my healthier, vegetarian version!
Ingredients:
1 medium head of garlic
6-7 fresh Roma tomatoes
1/2 of a large white onion, chopped
8 ounces fresh spinach
2 cups plain greek yogurt
1 block silken tofu
2 sprigs of fresh basil (approximately 21 grams
2 large zucchini, sliced lengthwise
Parmesan and/or feta cheese (for sprinkling on top... could use goat cheese too! I'm a fan!)
Directions:
1.
Roast garlic: Set oven to 350°F.
Cut one end of the head of garlic off. Spritz garlic with extra-virgin olive
oil (EVOO) spray. Wrap in aluminum foil and roast in oven for one hour. Remove
and let cool. (when it comes time to add it to the sauce, it should be cool enough to just squeeze the roasted garlic from the skin... Easy Peezy!)
2.
Cut tomatoes into quarters, spread out on sheet
pan, cut-side up. Spritz with EVOO spray. Roast in oven for 45 minutes (can do
this the same time as the garlic.)
3.
Chop and sauté onions: in a medium sized
skillet, spray EVOO on pan and add chopped onions. Sautee onions until tender.
Set aside.
4.
Place small amount of water in a large saucepan.
Add spinach. Place a lid on the saucepan and wilt the spinach. Once wilted, set aside.
5.
In a food processor, add block of silken tofu, 2
cups of Greek yogurt, basil, onions, and garlic. Process until smooth and
creamy. Mix in wilted spinach. Set aside.
6.
With a knife or a mandolin, slice 2 zucchini,
length wise, into strips.
(yes, I know I took a picture of three... But you only need two :))
7.
In a 9x13 inch glass baking dish, place a layer
of the creamy yogurt mixture.
Sprinkle a layer of the roasted tomatoes on top
of the creamy mixture.
Add a layer of the sliced zucchini.
Repeat.
8.
Add the last little bit of creamy mixture to the
last layer of zucchini. Sprinkle with tomatoes and chopped fresh basil.
Cover
with aluminum foil and cook, covered, at 350°F for 45 minutes.
Meanwhile, while the heavenly aromas started to eek from my oven and fill my beautiful home, I tackled these suckas!!:
Complete. Dish. Ownage.
Please note how the sink shines with awesomeness.
*sigh*...I just love a clean kitchen :D
Well, it didn't take me the full 45 minutes that the lovely lasagna was cooking to finish the dishes, so I was a nerd and tackled some homework as well... Go me!
Then the timer on my oven went off. Most annoying timer. Ever. It beeps three times in a row, waits less than 5 seconds, and feels the need to remind you with another beep.
...and every 5 seconds after that...
Welp, back to my project!
Uncover the dish and sprinkle Parmesan cheese on top of the lasagna.
Cook for an additional 15
minutes.
9.
Remove from oven and cool for about 15 minutes, cut, serve,
and ENJOY!
Feast your eyes on this beauty. Oh man, and when it's cooking.... The basil and the garlic smell...
AMAZING.
The Greek yogurt adds so much protein, the tofu adds body to the dish, The spinach and tomatoes are superfoods that add anti-oxidants and loads of vitamins that you're beautiful body needs.
Although, I didn't add any salt to the recipe (I'm trying to cut back on my sodium intake.) I think it tastes fine without it, but you all will probably want to add some :)
I hope you enjoy this dish! Please let me know what you think about it!!
BTW, Here is the recipe all together, so it's easier to copy and paste and print if you want :D
Roasted Veggie Lasagna
Serves 12
Ingredients:
1 medium head of garlic
6-7 fresh Roma tomatoes
1/2 of a large white onion, chopped
8 ounces fresh spinach
2 cups plain greek yogurt
1 block silken tofu
2 sprigs of fresh basil (approximately 21 grams
2 large zucchini, sliced lengthwise
Parmesan and/or feta cheese (for sprinkling on top)
Salt and Pepper to taste
Directions:
1.
Roast garlic: Set oven to 350°F.
Cut one end of the head of garlic off. Spritz garlic with extra-virgin olive
oil (EVOO) spray. Wrap in aluminum foil and roast in oven for one hour. Remove
and let cool.
2.
Cut tomatoes into quarters, spread out on sheet
pan, cut-side up. Spritz with EVOO spray. Roast in oven for 45 minutes (can do
this the same time as the garlic.)
3.
Chop and sauté onions: in a medium sized
skillet, spray EVOO on pan and add chopped onions. Sautee onions until tender.
Set aside.
4.
Place small amount of water in a large saucepan.
Add spinach. Place a lid on the saucepan and wilt the spinach. Set aside.
5.
In a food processor, add block of silken tofu, 2
cups of Greek yogurt, basil, onions, and garlic. Process until smooth and
creamy. Mix in wilted spinach. Set aside.
6.
With a knife or a mandolin, slice 2 zucchini,
length wise, into strips.
7.
In a 9x13 inch glass baking dish, place a layer
of the creamy yogurt mixture. Sprinkle a layer of the roasted tomatoes on top
of the creamy mixture. Add a layer of the sliced zucchini. Repeat.
8.
Add the last little bit of creamy mixture to the
last layer of zucchini. Sprinkle with tomatoes and chopped fresh basil. Cover
with aluminum foil and cook, covered, at 350°F for 45 minutes. Uncover
and sprinkle Parmesan cheese on top of the lasagna. Cook for an additional 15
minutes.
9.
Remove, cool for about 15 minutes, cut, serve,
and ENJOY!
