BIRMINGHAM, Ala. (WIAT) — If you’re looking for ways to stay healthy during the busy holiday season, look no further than this recipe. The best part? It’s also good for your financial health!
This lasagna features a popular winter staple with butternut squash and a popular leafy green –kale. Butternut squash is packed full of nutrients, like vitamin A. Kale also holds vitamins A, C, and K, plus Folate –a B vitamin key to brain development.
Kale also has Phytochemicals which are thought to prevent cancer. If you’re worried about being tempted by all those holiday goodies, butternut squash is actually a complex CHO that helps keep you full longer.
Butternut Squash Lasagna with Kale Pesto, courtesy Clean Eating magazine:
Hands-on Time: 40 minutes
Total Time: 1 hour, 10 minutes.
COST PER PLATE: $2.51
TOTAL COST: $10.04
- 1 tbsp + ½ tsp extra-virgin olive oil, divided
- 1/2 red onion, finely chopped
- 2 1/3 cups peeled, seeded and finely chopped
butternut squash (¼-inch pieces)
- 1/2 tsp sea salt, divided
- 1/8 tsp ground nutmeg
- 1/2 cup fresh orange juice
- 3 tbsp organic unsalted butter
- 3 tbsp white whole-wheat flour
- 1½ cups low-sodium chicken broth
- 6 whole-grain lasagna noodles
- 5 cups chopped kale, thick stems removed (about ½ bunch)
- 2 cloves garlic
- 1/4 cup blanched unsalted almonds or walnuts
- 1/2 tsp ground black pepper, divided
- 1/4 cup grated Parmesan cheese, divided
- 1 cup whole-milk ricotta cheese
- 1 large egg
- Preheat oven to 350˚F. Mist a rimmed baking sheet and an 8 x 8-inch baking dish with cooking spray. Set aside.
- Heat a large nonstick skillet on medium and brush with ½ tsp oil. Add onion and cook, stirring often, until slightly softened, 2 minutes. Add squash, ¼ tsp salt and nutmeg and cook, stirring often, for 5 minutes. Add orange juice and bring to a boil. Reduce heat to medium-low, cover and simmer until squash is tender but still holds its shape, about 6 minutes. Set aside.
- Meanwhile in a medium saucepan on medium, melt butter. Add flour and cook, stirring, for 1 minute. Whisk in broth and bring to a simmer. Reduce heat to low until sauce thickens slightly, 3 to 4 minutes. Set aside.
- Meanwhile, bring a large pot of water to a boil. Add noodles and cook until tender, about 10 minutes. Using tongs, transfer noodles to prepared sheet, separating gently. Cut each noodle in half crosswise to yield 12 pieces. Set aside.
- In same pot of boiling water, cook kale until wilted, about 30 seconds. Drain. In a food processor, pulse garlic until finely chopped. Add almonds, pepper, kale and remaining 1 tbsp oil and ¼ tsp salt; process until a paste forms. Stir in 1 tbsp Parmesan. Set pesto aside.
- In a small bowl, combine ricotta, egg and 2 tbsp Parmesan.
- Spread 3 tbsp sauce on bottom of baking dish and cover bottom with 4 noodle pieces. Spread with half of ricotta, one-third of pesto then half of squash mixture. Top with 4 noodle pieces then with half of remaining sauce. Repeat with remaining half of ricotta, half of remaining pesto and 4 noodle pieces, and spread remaining sauce on top. Add remaining squash and dollop with remaining pesto. Sprinkle with remaining 1 tbsp Parmesan. Cover loosely with foil and bake until cheese is melted and filling is bubbly, about 30 minutes.
PER SERVING (1/4 of lasagna): Calories: 568, Total Fat: 32 g, Sat. Fat: 13 g, Monounsaturated Fat: 12.5 g, Polyunsaturated Fat: 3.5 g, Carbs: 55 g, Sugars: 7 g, Protein: 23 g, Sodium: 452 mg, Cholesterol: 105 mg