Do you know how to make low fat lasagna? Would you believe it if I told you lasagna is good for you? With just a little revision, it is. Make the lasagna low fat and it is an excellent food – plenty of calcium, vitamin A, iron, riboflavin, thiamine, niacin, protein – the list goes on.
It’s a good food because it can be made with low fat and fat free calcium-rich cheeses, and it combines with pasta, which has a supply of B-vitamins and iron. The need to eat foods rich in calcium has been lost in our concern over fat. Neither can be ignored. We are dependent on dairy products to furnish calcium. We are also dependent on fortified milk for vitamin D. Calcium and vitamin D work together to make strong bones.
Diets lacking sufficient calcium can lead to osteoporosis. Women past age 50 stand a 50-50 chance of developing osteoporosis. Men also get it, though not at the same rate. Getting enough calcium in our diets begins in our youth. Children do fairly well at drinking milk, but quickly get out of the habit as teenagers. Milk consumption does not improve in adult years, since many believe milk is only for children.
The present food labeling is based on adults consuming 1,000 milligrams of calcium daily. The recommended two glasses of milk a day provides 600 milligrams; the rest must come from other food sources. The additional calcium can be gotten from another glass of milk, low-fat cheese or yogurt, or by eating foods that are made with dairy products – such as low fat lasagna.
If lasagna is made with low-fat ingredients, it becomes a very desirable food. Try this lasagna recipe and get as much calcium as in a cup of milk.
Low Fat Lasagna Ingredients (6 servings):
8 ounces lasagna noodles
1/2 cup fat-free ricotta cheese
1/2 cup low-fat cottage cheese
2 egg whites
2 ounces (1/2 cup) Parmesan cheese
3 cups low-fat spaghetti sauce
2 teaspoons Italian seasoning
6 ounces fat-free mozzarella, shredded
Method: Cook lasagna noodles 7 minutes and drain. Combine ricotta, cottage cheese, egg whites and Parmesan cheese and mix. Place 1 cup spaghetti sauce in baking dish. Cover with strips of lasagna noodles. Spread half the cheese mixture over the noodles; sprinkle with 1 teaspoon Italian seasoning and half the shredded mozzarella. Add another layer of lasagna noodles, spread with the remainder of the spaghetti sauce, cheese mixture, Italian seasoning and mozzarella. Bake at 350 degrees for 50 minutes.