Nutritionist's '5-a-day' lasagne is under 600 calories with 44g of protein
A nutritionist has shared a sure fire way to make sure you’re getting your five a day all in one dish. Emily English, a nutritionist and social media creator, is the author of number one Times bestselling book ‘So Good’, often sharing videos of simple recipes of the food you love to eat with an added dose of healthy goodness.
Back in September as the temperature began to fall, Emily shared her take on an ultimate comfort food: lasagne. Using lean mince, the lasagne is packed with added lentils, an endless list of veggies, and a fragrant olive oil-based bechamel sauce.
Emily’s recipe boasts 44g of proteins and has 525 calories per serving, which serves six portions. In her Instagram post, she said: “This five-a-day lasagne takes the top spot, it’s absolutely filled to the brim with nourishment and pretty much everything you need to tick off all the boxes for a healthy, balanced meal.
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“One thing I love about this is it’s super prep-friendly, you can freeze it. And I often feel leftovers taste better the next day.”
Emily’s followers shared praise for the comfort food recipe, with @johngs saying: “Yum yum yum - defo feels like lasagna season.”
@thenaturalfoodie agreed: “Who doesn’t love a lasagne and this is full of all the goodness. Bonus,” while another commented, “Who doesn’t love a lasagne and this is full of all the goodness. Bonus.”
So if you’re looking for a healthy take on a comfort food classic, this is how you can make it at home.
Nutritionist’s ‘5-a-day’ lasagne
Ingredients
500g lean mince
250g precooked lentils
1 large carrot
1 celery stick
1 red onion
150g mushrooms
1 red pepper
1 courgette
2 garlic cloves
500g passata
2 tbsp tomato puree
2 tbsp balsamic vinegar
1 beef stock pot & optional red wine stock pot
1 tsp fresh rosemary
For the béchamel
800ml semi-skimmed milk
2 tbsp plain flour
2 tbsp olive oil
1 tsp bouillon or 1/2 veg stock cube
80g extra mature cheddar cheese
Lasagne sheets
Parmesan
Method
Finely dice all the vegetables, or you can use a food processor. Preheat your oven to 200°C fan.
Heat olive oil in a large pan over medium heat. Sauté the diced veg with a pinch of salt for ten minutes, stirring occasionally, until softened and starting to caramelise.
Add the mince, tomato puree, balsamic vinegar and rosemary. Cook for another ten minutes on high heat, breaking up the mince with a spoon until browned. If it sticks, add a splash of water to deglaze the pan.
Pour in the passata and fill the tin with water, adding that as well. Stir in the stock pots, lentils, salt and pepper. Bring to a simmer, and let it cook for about 15 to 20 minutes, reducing until thickened.
In a separate pan, heat the olive oil and stir in the flour. Cook for three minutes over low heat, stirring continuously. Gradually whisk in the milk, about 200ml at a time, allowing the sauce to thicken before adding more.
Once all the milk is added, simmer for five minutes until thickened slightly. Stir in the cheese, salt, pepper, and bouillon or stock cube, simmer for five minutes.
Start with a layer of the ragu sauce in your baking dish, followed by a few spoonfuls of béchamel, a fine grating of parmesan, and a layer of lasagne sheets. Repeat this process twice more (for a total of three layers).
Finish by pouring the remaining béchamel on top of the final layer of pasta. Add a crack of black pepper and a final sprinkle of cheese.
Cover the dish with foil and bake at 200°C fan for 20 minutes. Then, uncover and bake for another 15 minutes until golden and bubbling. Allow the lasagne to rest for ten minutes before serving.
