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5
from 1 vote
Low Fat Vegetable Lasagna Bechamel Recipe
This Low Fat Vegetable Lasagna Bechamel Recipe takes a bit of time, but it is SO worth it.
Prep Time
30
minutes
mins
Cook Time
1
hour
hr
15
minutes
mins
Resting Time
10
minutes
mins
Total Time
1
hour
hr
45
minutes
mins
Course:
Main Course
Cuisine:
American, Vegetarian
Servings:
12
Calories:
208
kcal
Author:
Lois Carter Crawford
Ingredients
Bechamel Sauce
1
tablespoon
olive oil
2
tablespoons
flour
2 ½
cups
1% milk
¼
teaspoon
nutmeg
(freshly ground is best)
½
teaspoon
Dijon mustard
salt & pepper to taste
Vegetable Mixture
1
tablespoon
olive oil
4
garlic cloves
(minced)
8
asparagus spears
1
pound
sliced button mushrooms
3
chopped leeks
(white & tender green parts only)
½
teaspoon
dried thyme
½
teaspoon
fennel seeds
1
cup
dry white wine
1-½
cups
peeled and diced carrots
2-½
cups
broccoli florets
2
cups
baby spinach leaves
Tomato Basil Sauce
3
cups
undrained canned tomatoes
(28-ounce can)
⅓
cup
chopped fresh basil
Noodles & Cheeses
8-10
uncooked lasagna noodles
½
cup
Pecorino Romano or Parmesan cheese
(grated)
⅓
cup
Low-fat mozzarella cheese
(grated)
Instructions
Bechamel Sauce
Warm the oil in a small saucepan and then stir in the flour.
Whisk in the milk a little at a time.
Continue to cook, stirring often until the sauce thickens somewhat. It won't be very thick.
Add the nutmeg, mustard and salt and pepper.
Remove from heat and set aside.
Vegetables
In a nonstick skillet warm the remaining oil over medium heat.
Add the leeks, asparagus, garlic, thyme and fennel and cook for a couple of minutes.
Add the wine, carrots and broccoli.
Cover and cook for about 5 minutes.
Add the mushrooms and spinach and cook for a couple more minutes.
Set aside.
Tomato Basil Sauce
Pour the canned tomatoes and juice into a bowl.
Add the fresh basil, stir and set aside.
Heat the oven to 350F degrees.
Spray a light coating of cooking oil in a lasagna pan or a deep 8 x 12-inch pan.
To Assemble the Lasagna
Layer half the tomato-basil mixture in the bottom of the pan, top with a single layer of noodles.
Layer on half the vegetables, one cup of the bechamel sauce, ¼ cup of the Parmesan, and 2 tablespoons of the grated mozzarella.
Top with the rest of the vegetables, the remaining bechamel sauce, and a second layer of noodles.
Add the rest of the tomato basil sauce, and sprinkle the top with the remaining cheeses.
Cover and bake for 50 minutes.
Uncover and bake for an additional 15 minutes.
Allow the lasagna to rest for 10 minutes before serving.
Nutrition
Calories:
208
kcal
|
Carbohydrates:
29
g
|
Protein:
10
g
|
Fat:
5
g
|
Saturated Fat:
2
g
|
Polyunsaturated Fat:
1
g
|
Monounsaturated Fat:
2
g
|
Cholesterol:
7
mg
|
Sodium:
207
mg
|
Potassium:
578
mg
|
Fiber:
3
g
|
Sugar:
8
g
|
Vitamin A:
2170
IU
|
Vitamin C:
19
mg
|
Calcium:
194
mg
|
Iron:
2
mg