Recipe

Vegetarian Lasagna with Walnuts and Swiss Chard

Homemakers Best Tested
By
Andrew Chase
Although no lasagna is going to be really low in calories, this one is calorie-reduced and much lower in fat than most. Furthermore, each serving is packed with green vegetables, whole grains, calcium- and protein-rich dairy foods, and heart-healthy walnuts and tomatoes.

Ingredients

2 bunches Swiss chard (about 1-1/2 lbs/750 g each)
1/4 tsp  (1 mL)  salt
12 whole wheat lasagna noodles
1/4 cup  (60 mL)  grated Romano cheese
Walnut Sauce:
2 tbsp  (30 mL)  extra virgin olive oil
2 onions, chopped
3 cloves garlic, minced
1 bay leaf
1-1/2 cups  (375 mL)  chopped walnuts
1/2 cup  (125 mL)  dry white wine
1-1/2 cups  (375 mL)  chopped roasted red sweet peppers
1 cup  (250 mL)  tomato purée
1/2 tsp  (2 mL)  salt
Lightened-up Béchamel:
3 cups  (750 mL)  1% milk
1/4 cup  (60 mL)  all-purpose flour
1/2 tsp  (2 mL)  salt
1/4 tsp  (1 mL)  white pepper
1/4 tsp  (1 mL)  nutmeg
Pinch cayenne pepper
3/4 cups  (175 mL)  grated Romano cheese

Preparation

Pull leaves off chard stems.

In large pot of boiling salted water, blanch stems until tender, about 6 minutes. Drain and chop; set aside.

With water clinging to leaves, place in large pot with salt. Cover and cook over high heat, stirring once, until wilted, 4 to 5 minutes, drain and chop; set aside.

In large pot of boiling salted water, cook noodles until al dente according to package instructions. Drain and rinse under cold water; drain again.

Walnut Sauce: In saucepan, heat oil over medium heat; cook onions and garlic, stirring, until softened, 4 to 5 minutes. Add bay leaf and walnuts; cook for 2 minutes.

Add wine; cook until reduced by half, about 1-1/2 minutes. Stir in peppers, tomato purée and salt; simmer, covered, for 20 minutes. Remove bay leaf.

Lightened-up Béchamel: In saucepan, whisk together milk, flour, salt, pepper, nutmeg and cayenne; bring to boil over medium-high heat, whisking constantly. Reduce heat to medium-low; simmer, stirring often, for 5 minutes.Remove from heat; stir in cheese. Stir in chard stems.

Line bottom of greased 13- x 9-inch/3 L baking dish with 3 noodles; top with half of the walnut sauce, then half of the chard leaves. Add another layer of noodles, followed by half of the béchamel mixture. Repeat layers; top with cheese. Cover with greased foil. Bake in 350F/180C oven for 30 minutes. Uncover; bake until bubbling and top is golden, about 40 minutes. Let stand for 5 minutes before serving.

Makes 8 to 10 servings. 

Serving(s)
8 to 10
Nutritional Information
Per each of 10 servings: about
Calories 377
Protein 16 g
Fat (total) 18 g
Sat. Fat 4 g
Carbohydrate 42 g
Fibre 8 g
Cholesterol 13 mg
Sodium 805 mg
Calcium 28 % RDI
Iron 34 % RDI
Vitamin A 55 % RDI
Vitamin C 130 % RDI
Folate 22 % RDI

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Source

Homemakers Magazine: February/March 2008

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