Saturday, October 3, 2009
Broccoli Rabe & Turkey Sausage Lasagna
The Perfect Sunday Lunch!
Serves - 6
3/4 lb. Broccoli Rabe, tough ends discarded, cut into 1-inch pieces
2 Low-Fat Italian Turkey Sausages, casings removed
1/4 Teaspoon Red Pepper Flakes
Sea Salt to taste
1 1/3 Cup Low Fat Ricotta
5 Tablespoons Grated Locatelli Romano Cheese, divided
1 Egg White
1 Garlic Clove (minced) or Garlic Powder to taste
Homemade Tomato Sauce around 3 Cups or more.
6 Whole Wheat Lasagna Noodles
Nonstick Cooking Spray (Olive Oil)
1. Preheat oven to 350 degrees F. Bring a large pot of salted water to a boil over high heat. Add Broccoli rate and blanch for three minutes or until tender. Drain broccoli well and squeeze out all excess moisture.
2. Coat a large nonstick skillet with cooking spray and place over medium-high heat. Add sausage and pepper flakes, using a wooden spoon to break sausage into small pieces. Saute for 2-3 minutes or until sausage is cooked through. Add broccoli and cook 2-3 minutes more. Season with Sea Salt.
3. Place Ricotta and 1 tablespoon of Parmesean, egg white and minced garlic (or garlic powder) and blend in a bowl, until smooth.
4. Coat a 9x9 inch glass baking dish with cooking spray. Spoon 1/4 cup Tomato sauce onto bottom of dish. Lay down two lasagna noodles. Spread half of the cheese mixture over the noodles. Layer half of the broccoli mixture over the cheese. Spoon 2/3 cup of sauce over the broccoli mixture. Repeat layering process and end with a layer of noodles and sauce. Cover with foil and bake 30 minutes. Remove foil, sprinkle remaining grated cheese over Lasagna, and bake 20 more minutes or until top starts to brown and is bubbling.
NUTRITION FACTS (per serving): 248 Calories, 21 grams Protein, 20.5 grams Carbs, 6 grams Fat, 3 grams Fiber.
Broccoli Rabe, also known as rapini, is a great source of vitamins A, C and K, as well as Calcium and Iron.