Makes: 2 casseroles, 4 servings each (about 1 1/4 cups) Active Time: 1 hour Total Time: 2 hours NUTRITION PROFILE Low calorie | High fiber | Low cholesterol | High potassium | High calcium | Healthy weight | Diabetes appropriate | INGREDIENTS: 1 pound Italian turkey sausage, hot or sweet, casings removed 1 medium onion, finely chopped 1/4 cup chopped garlic 12 cups chopped broccoli rabe, tough stems removed (about 1 1/2 bunches) 1/2 cup water 1/2 cup red wine 1 tablespoon Italian seasoning 1 28-ounce can crushed tomatoes (see Tip) 1 14-ounce can no-salt-added diced tomatoes 1/4 cup chopped Kalamata olives 1 tablespoon capers, rinsed 1 15-ounce container part-skim ricotta cheese 1/2 cup grated Parmigiano-Reggiano cheese 1 teaspoon freshly ground pepper 12 whole-wheat lasagna noodles (1 box), divided 1 cup shredded part-skim mozzarella cheese, divided PREPARATION: Preheat oven to 375°F. Coat two 8-inch-square baking dishes with cooking spray. Cook sausage in a Dutch oven over medium heat, crumbling with a spoon, until no longer pink, 8 to 10 minutes. Transfer to a bowl with a slotted spoon. Add onion and garlic to the pot and cook, stirring, until starting to soften, about 3 minutes. Add broccoli rabe and water and bring to a simmer; cook, stirring occasionally, until the greens are wilted and most of the water is evaporated, about 5 minutes. Add wine; increase heat to high and cook until mostly evaporated, about 3 minutes. Add Italian seasoning, crushed and diced tomatoes, olives and capers; reduce heat to maintain a lively simmer and cook for 5 minutes. Remove from heat. Combine ricotta, Parmesan and pepper in a small bowl. Break enough off the end of each lasagna noodle so they can fit into the baking dish (it’s OK if they don’t break in a straight line); reserve the broken pieces for another use, if desired. To assemble: Spoon 1/2 cup of the sauce into each prepared baking dish. Cover with 3 lasagna noodles. Dollop 1/2 cup of the cheese mixture on top, spreading gently. Top with about 1/2 cup sausage and 1 cup sauce. Repeat the layers, ending with the rest of the sauce. Sprinkle each lasagna with 1/2 cup mozzarella. To serve: Coat a piece of foil with cooking spray and cover the baking dish. Bake for 30 minutes. Uncover and bake until the cheese is golden, about 20 minutes more. Let stand 15 minutes before serving. To freeze: Let unbaked lasagna(s) cool to room temperature. Tightly wrap with heavy-duty foil (or freezer paper) and freeze. (To prevent foil from sticking to the cheese, coat with cooking spray first.) TIPS & NOTES Make Ahead Tip: Prepare through Step 4, cover and freeze (unbaked) for up to 3 months. Thaw in the refrigerator for 2 days. Bake, covered, at 400°F for 45 minutes; uncover and bake until the cheese is golden, 15 to 20 minutes more. Sodium amounts vary widely among brands of crushed tomatoes. And although it’s hard to find any that are labeled “low-sodium,” for the best tomato flavor we use brands that have little or no added sodium. Compare nutrition labels and choose one that has 190 mg sodium or less per 1/2-cup serving. NUTRITION Per serving: 388 calories; 15 g fat ( 6 g sat , 5 g mono ); 71 mg cholesterol; 34 g carbohydrates; 0 g added sugars; 30 g protein; 7 g fiber; 679 mg sodium; 751 mg potassium. Nutrition Bonus: Vitamin C (49% daily value), Calcium (45% dv), Vitamin A (43% dv), Zinc (30% dv), Iron (28% dv), Magnesium (24% dv), Folate (23% dv), Potassium (21% dv) Carbohydrate Servings: 2 Exchanges: 1 starch, 2 vegetable, 1 1/2 lean meat, 1 1/2 medium fat meat
Posted on: Sun, 15 Sep 2013 14:10:56 +0000
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