Broccoli Rabe & Turkey Sausage Lasagna
From EatingWell: September/October 2013
This healthy broccoli rabe and turkey sausage lasagna recipe has plenty of vegetables and goes light on sausage, so it’s lower in fat and calories than traditional lasagna recipes. The recipe makes enough for two 8-by-8-inch casseroles (four servings each)—have one for dinner tonight and freeze the other for a night when you don’t have time to make dinner. Or, feel free to make one larger lasagna (in a 9-by-13-inch pan) instead of two smaller ones; just increase the cooking time a bit for the larger pan size.
- 1 pound Italian turkey sausage, hot or sweet, casings removed
- 1 medium onion, finely chopped
- 1/4 cup chopped garlic
- 12 cups chopped broccoli rabe, tough stems removed (about 1 1/2 bunches)
- 1/2 cup water
- 1/2 cup red wine
- 1 tablespoon Italian seasoning
- 1 28-ounce can crushed tomatoes (see Tip)
- 1 14-ounce can no-salt-added diced tomatoes
- 1/4 cup chopped Kalamata olives
- 1 tablespoon capers, rinsed
- 1 15-ounce container part-skim ricotta cheese
- 1/2 cup grated Parmigiano-Reggiano cheese
- 1 teaspoon freshly ground pepper
- 12 whole-wheat lasagna noodles (1 box), divided
- 1 cup shredded part-skim mozzarella cheese, divided
- Preheat oven to 375°F. Coat two 8-inch-square baking dishes with cooking spray.
- Cook sausage in a Dutch oven over medium heat, crumbling with a spoon, until no longer pink, 8 to 10 minutes. Transfer to a bowl with a slotted spoon. Add onion and garlic to the pot and cook, stirring, until starting to soften, about 3 minutes. Add broccoli rabe and water and bring to a simmer; cook, stirring occasionally, until the greens are wilted and most of the water is evaporated, about 5 minutes. Add wine; increase heat to high and cook until mostly evaporated, about 3 minutes. Add Italian seasoning, crushed and diced tomatoes, olives and capers; reduce heat to maintain a lively simmer and cook for 5 minutes. Remove from heat.
- Combine ricotta, Parmesan and pepper in a small bowl. Break enough off the end of each lasagna noodle so they can fit into the baking dish (it’s OK if they don’t break in a straight line); reserve the broken pieces for another use, if desired.
- To assemble: Spoon 1/2 cup of the sauce into each prepared baking dish. Cover with 3 lasagna noodles. Dollop 1/2 cup of the cheese mixture on top, spreading gently. Top with about 1/2 cup sausage and 1 cup sauce. Repeat the layers, ending with the rest of the sauce. Sprinkle each lasagna with 1/2 cup mozzarella.
- To serve: Coat a piece of foil with cooking spray and cover the baking dish. Bake for 30 minutes. Uncover and bake until the cheese is golden, about 20 minutes more. Let stand 15 minutes before serving. To freeze: Let unbaked lasagna(s) cool to room temperature. Tightly wrap with heavy-duty foil (or freezer paper) and freeze. (To prevent foil from sticking to the cheese, coat with cooking spray first.)
Tips & Notes
- Make Ahead Tip: Prepare through Step 4, cover and freeze (unbaked) for up to 3 months. Thaw in the refrigerator for 2 days. Bake, covered, at 400°F for 45 minutes; uncover and bake until the cheese is golden, 15 to 20 minutes more.
- Sodium amounts vary widely among brands of crushed tomatoes. And although it’s hard to find any that are labeled “low-sodium,” for the best tomato flavor we use brands that have little or no added sodium. Compare nutrition labels and choose one that has 190 mg sodium or less per 1/2-cup serving.
Per serving: 388 calories; 15 g fat (6 g sat, 5 g mono); 71 mg cholesterol; 34 g carbohydrates; 0 g added sugars; 30 g protein; 7 g fiber; 679 mg sodium; 751 mg potassium.
Nutrition Bonus: Vitamin C (49% daily value), Calcium (45% dv), Vitamin A (43% dv), Zinc (30% dv), Iron (28% dv), Magnesium (24% dv), Folate (23% dv), Potassium (21% dv)
Carbohydrate Servings: 2
Exchanges: 1 starch, 2 vegetable, 1 1/2 lean meat, 1 1/2 medium fat meat
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- Ease of Preparation
- Total Time
- More than 1 hour
- 8 or more
- Main Ingredient
- Preparation/ Technique
- September/October 2013