How to Make a Healthy Beef & Vegetable Lasagna

by Jordan Kuneil

"Making a healthy recipe"

Supplies

  • 6 Lasagna wholemeal sheets
  • 1 Kilogram Lean beef mince
  • 810 Grams Canned roma tomatoes
  • 100 Grams Tomato paste sachet
  • 2 Onions
  • 2 Carrots
  • 1 Zucchini
  • 2 Cups Low fat milk
  • 2 Tablespoons Plain flour
  • 3 Cups Low fat grated cheese
  • Salt and Pepper
  • Instructions

    Step 1

    Ensure that you have all ingredients ready

    Step 2

    Preheat oven to 180 degrees celsius

    Step 3

    Roughly cut onion

    Step 4

    Add onion to moderate heat electric fry pan (spray of rice bran oil is optional)

    Step 5

    Mix onion and mince

    Step 6

    Continue until mince and onion are browned. Return to low heat.

    Step 7

    Peel carrots

    Step 8

    Grate carrots

    Step 9

    Add to cooked mince and onion.

    Step 10

    Stir in grated carrot.

    Step 11

    Grated zucchini.

    Step 12

    Add to mince, onion and carrot.

    Step 13

    Stir until combined.

    Step 14

    Add cans of Roma tomatoes.

    Step 15

    Add tomato paste sachets.

    Step 16

    Mix until combined.

    Step 17

    Place on lid, reduce heat and simmer all ingredients.

    Step 18

    Prepare ingredients for white sauce.

    Step 19

    Add milk to saucepan (heat on high)

    Step 20

    Add plain flour to milk.

    Step 21

    Whisk to combine flour and milk.

    Step 22

    Add 1/2 cup of grated cheese

    Step 23

    Whisk quickly.

    Step 24

    Continue to whisk quickly until sauce thickens. Add salt and pepper for taste.

    Step 25

    Take off heat and sit as soon as thickening starts.

    Step 26

    Prepare to layer the lasagna. Place thin covering of met on bottom of dish.

    Step 27

    Cover all meat with lasagna sheets.

    Step 28

    All meat should be covered.

    Step 29

    Add second layer of meat.

    Step 30

    Spread evenly over sheets.

    Step 31

    Add grated cheese to cover meat.

    Step 32

    Pour on white sauce mixture from saucepan.

    Step 33

    Continue over meat and cheese.

    Step 34

    Smooth over with spoon.

    Step 35

    Add another layer of lasagna sheets.

    Step 36

    Add third layer of meat.

    Step 37

    Continue until completely covered.

    Step 38

    Step 39

    Sprinkle remaining cheese over to cover meat.

    Step 40

    Ready to place into oven.

    Step 41

    Cooking time may vary. Approx. 40-45 minutes.

    Step 42

    Check with knife to ensure lasagna sheets are cooked.

    Step 43

    Remove from oven.

    Step 44

    Allow to sit. (5 minutes) prior to serving.

    Step 45

    Ready to serve. Garnish with raw broccolini (optional) Makes 6 large serves.

    Step 46

    Step 47

    My recipe is one of my mum’s recipes. This considered a healthy recipe as I have used low fat, lean options & wholemeal lasagne sheets. The recipe also has vegetables that are full of nutrients.

    Step 48

    The low fat options are also much lower in kilojoules, Mince in comparison to lean mince, 1395 Kj in comparison to 1170Kj based on 100gms;

    Step 49

    Cheese in comparison to low fat cheese 1550 Kj, compared to 772 Kj based on 100 gms,

    Step 50

    and Full Cream milk in comparison to low fat milk 260Kj compared to 150Kj based on 100mls.

    Step 51

    These nutrients in my meal also have many healthy functions.