Vegetables Lasagna for Summer
Edmond LUK, registered dietitian (Canada) and Training and Development
Officer of Hong Kong Dietitians Association said, "This lasagna
does away with the traditional minced meat as filling and instead uses
cherry tomatoes and zucchini, both of which are low in fat and high in
fibre. They also contain nutrients like vitamin C, potassium and
antioxidants, which are essential for health."
Available in Other Languages
Tagalog and Indonesian versions are extracted from the Less-Salt-and-Sugar Recipes published by the Committee of Reduction of Salt and Sugar in Food.
Ingredients: (Serve 4)
| Lasagna sheet | 4 |
| Cherry tomatoes | 20 |
| Zucchini | 1 |
| Garlic, chopped | 2 cloves |
| Olive oil | 2 teaspoons |
| Low-fat mayonnaise | 1 tablespoon |
| Black sesame (stir-fry on a dry pan before use) | 1 teaspoon |
| Balsamic vinegar | 2 teaspoons |
Seasonings
| Salt | 1 teaspoon |
| Ground black pepper | 1/2 teaspoon |
Cooking Method:
| 1. | Add 1/2 teaspoon of salt and olive oil to a pot of boiling water. Cook the lasagna (approximately 10 minutes) according to product instructions. Drain and cut each sheet into 3 strips. Set aside. |
| 2. | Halve the cherry tomatoes. Cut the zucchini into thin slices, and then quarter. |
| 3. | Add olive oil to a slightly heated pan and saute the cherry tomatoes and garlic for 3 minutes. Set aside. Add the chopped zucchini and 2 teaspoons of water and saute till soft. Season with salt and black pepper. |
| 4. | On a plate, spread the low-fat mayonnaise, 1 teaspoon of tomato and zucchini. Top with a lasagna strip to form the first layer. Add two more layers on top. Sprinkle with olive oil, balsamic vinegar and black sesame. Serve. |
Per serving:
| Energy (kcal) | 136 |
| Carbohydrate (g) | 21 |
| Protein (g) | 4 |
| Fat (g) | 4 |
| Sugar(g) | 4 |
| Sodium (mg) | 621 |
The energy and nutrient content are estimated according to information from
the USDA Nutrient Data Laboratory. Values are for reference use only.
This recipe is provided by Ms. Alvina CHAN.
Extract from CookSmart, Issue 20
