01 09 10 Tweet Dietitians Eat Chocolate Too: Bikini Friendly Lasagna

Sunday, June 30, 2013

Bikini Friendly Lasagna

Nothing worse than the weekend before the 4th of July and you have plans to be at the ocean, a BBQ, or 'the lake'.  These situations may involve swimsuits and no one wants to feel like a sausage stuffed in a casing (enough about my experiences in trying on wedding dresses).

You might also have a few UFOs (unidentified food objects) in your CSA book and don't want to pitch them in the trash.  The answer?  Cover those bad boys in cheese and sauce and get your veggies in.  Your mother would be happy.

This does not use any salt.  If you want to throw in fresh herbs go for it.

This works because:
*low to no sodium canned tomatoes beat bloat
*high in protein to minimize blood sugar spikes and the release of insulin that doesn't help with fat loss
*low in fat
*good source of fiber

Stuff you need:
`8x8 baking dish, lined with aluminum foil (spray that bad boy with non-stick spray)
`large skillet to put your produce in
`3 cans of crushed tomatoes (can get spicy, with garlic or plain)
`1/2 bottle of red wine you might have left over in the fridge because you were worried your roommate might think you need AA
`6-7 lasagna noodles (the no-boil kind, I'm lazy people)
`4-5 cups of produce, I used cabbage, onions, zucchini, if you have too much kale, spaghetti squash, carrots whatever they'll work too
non-stick spray
low-fat mozzarella cheese
1/2 lb of 90/10 ground grass fed beef (or drain any cooked 80/20, whatever), you can use soy crumbles, ground turkey or a combination of both (this would also work with tempeh)

What to do

Pre-heat oven to 400.  If you live in the South West and it's 100+ degrees, you might want to save this for a cooler day...like those chilly lows of 90.

Heat the skillet and spray with non-stick spray.  Add chopped produce and cook for 20 minutes.  Add meat or meat substitute, layer in your baking dish 1/2 can of crushed tomatoes, lasagna noodles, pan seared vegetables, and 1/4 cup cheese (you won't need much).  Repeat for 2-3 layers (most servings of noodles are 3 for 200 Calories) and top with vegetables or canned tomatoes and 1/2 cup cheese.  Pop in the oven for 50-60 minutes.

Epic Calorie Break down: 
Serves 6
350 Calories, ~35 g protein, 6 g fiber