Lasagna Best No Salt, Low Sodium Lasagna Ever With or Without Meat
Based on an old family recipe (created in Italy), this lasagna can
be easily converted to a vegetarian dish. Simply leave out the meat
and deduct the sodium level listed with the meat. Replace with a
layer of steamed spinach, zucchini and mushrooms with some low sodium Swiss.
We have included the alternate ingredients sodium levels for you in the
listing at the end of this recipe.<
Sodium Per Recipe: 909.3 mg
Nutrient Values (12):
Calories: 307 Sodium: 75.77 mg Fiber: 2.19 g
Cholesterol: 39.09 mg Calcium: 68.7 mg Potassium: 289.5 Protein:
14.4 g Carbohydrate: 32.8 g, Total Fat: 11.6 g Saturated
fat: 6 g Monounsaturated fat: 3.1 g
Polyunsaturated fat: 0.6 g
1 large onion (4.8 mg)
1/2 pound lean (10% or less) ground beef (149.2 mg)
1 tablespoon fresh parsley, chopped (2.128 mg)
2 14.5 ounce cans S & W (or other) no salt added peeled tomatoes
Cook meat lightly and brown onion and garlic in the same nonstick
While that is sautéing, combine balance of ingredients in a medium
size stock pot. Add in the sautéed ingredients when the meat
is close to being cooked. Bring sauce to boil, then turn down to
simmer for an hour, stirring occasionally. When sauce is done, throw
out the bay leaves.
While the sauce has 30 minutes remaining to simmer, heat noodle water
in a large pan so that itís ready when you are close to putting the lasagna
While the water is heating and the sauce is simmering, make the bechemel
sauce in a smaller saucepan. Set aside when done. Cook the
lasagna noodles per package instructions in unsalted water. When
noodles are done, drain and layer on wax paper to cool for a few moments
before working with them.
To prepare the bechemel sauce: Melt butter in medium sized pan on low heat, stirring as it does.
Donít let it burn. Add in flour, stirring constantly, until fully
dissolved and smooth. When it bubbles, remove from heat and add in
the nonfat milk, stirring constantly. Return to medium heat and stir
in the lemon juice, parsley, garlic and dash of cinnamon. Stir until
itís smooth and slightly bubbles. It will thicken.
To make the lasagna
Preheat oven to 350o F.
Use a 9" x 13" glass baking dish.
Slightly grease your baking dish with a light spray of olive oil.
This will not add any sodium or traceable fat.
Arrange noodles in single layer in rectangular in such a way that you
line the sides of the dish and layer the bottom to form a ďnoodle box.Ē
The noodles will be sticky to sit up against the dish sides. Layer the
bottom with 1/3 of the marinara, ¼ of the cheese and 1/3 of the
bechemel sauce. Repeat another layer of noodles. Cover this
layer with 1/3 of the sauce, ¼ of the cheese and 1/3 of the bechemel
sauce. Repeat another layer of noodles. Spread the rest of
the marinara and bechemel over the noodles, but not the cheese.
One more layer of the noodles (this is the top), and spread the balance
of the cheese evenly over the noodles.
Seal the dish with aluminum foil, making sure to make a slight "tent"
effect to prevent the cheese from melting to the foil. Bake at 350o
F for 30 minutes. Remove foil and bake for another 10 minutes.
Lasagna may be prepared ahead of time and refrigerated until you want to
cook it. This is also an excellent dish to freeze cooked serving
sizes for use later, or store in refrigerator after cooking for serving
the next day. Wrap well in foil and freeze after it has thoroughly
cooled. Thaw and reheat to serve. Serve hot with steamed zucchini
and a salad. (Note: bechemal will go down in "chunks" since it become
very thick. Best to lay it in where you believe you'll be forming
For Vegetarian Exchange The 149.2mg for the meat with
1 large zucchini (.48 mg)
1 cup steamed spinach (23.7 mg)
When making the vegetarian version this way, subtract 125.02 mg
from recipe total or 10.418 mg from each serving.