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Zucchini and Ground Meat Lasagna

A juicy yet compact zucchini and ground meat lasagna that contains no pasta. A high-protein, lower-carb meal that impresses with full flavor and texture without excess water.

Prep time
20 min
Cook time
60 min
Total time
80 min
Servings
6

Recipe

Zucchini (instead of pasta)

Squash, summer, green, zucchini, includes skin, raw
1 kg
Salt, table, iodized
1 tsp

Meat sauce

Oil, olive, extra virgin
1 tbsp
Onions, yellow, raw
1 medium
Garlic, raw
2 clove
Chicken, ground, raw
500 g
Tomato, roma
700 g
Spices, oregano, dried
1 tsp
Spices, basil, dried
1 tsp
Salt, table, iodized
1 pinch

Cheese layer

Cottage cheese, full fat, large or small curd
400 g
Eggs, Grade A, Large, egg whole
1 piece
Cheese, parmesan, grated
50 g
Spices, nutmeg, ground
1 pinch

On top

Cheese, mozzarella, nonfat
150 g
Basil, fresh

Per servingTotal
Calories:358 kcal2147.7 kcal
Protein:36.2 g217.3 g
Carbohydrates:17.2 g103.3 g
Fiber:3.9 g23.3 g
Water:423.7 ml2541.9 ml
Fat:16 g96 g
Micronutrients
Sugar:3.3 g19.9 g
Saturated fat:5 g30.2 g
Cholesterol:125.7 mg754 mg
Sodium:958 mg5747.7 mg
Potassium:1228.7 mg7372.1 mg
Calcium:459.6 mg2757.4 mg
Iron:2.6 mg15.3 mg
Magnesium:80 mg480.2 mg
Zinc:3.6 mg21.5 mg
Phosphorus:575.6 mg3453.6 mg
Vitamin C:47.6 mg285.3 mg
Vitamin A:120.5 µg722.9 µg
Vitamin D:0.3 µg1.7 µg
Vitamin B12:1.2 µg7 µg

Instructions

1
Wash the zucchini and trim off the ends. Cut them lengthwise into thin slices (about 3-4 mm thick). Arrange the slices on paper towels, lightly salt them, and let sit for 15-20 minutes. This is a key step to draw out the water.
2
After 20 minutes, blot the zucchini slices well with fresh paper towels. For the best result, arrange the slices on a baking tray lined with parchment paper and bake for 10 minutes at 200°C to dry them out slightly. Remove from the oven and reduce the temperature to 190°C.
3
Heat olive oil in a large pan. Add chopped onion and sauté until translucent. Add the ground meat and cook until browned. Drain off excess fat. Stir in garlic, spices (oregano, basil, salt, pepper) and tomato passata. Cook over medium heat for 10-15 minutes until the sauce thickens.
4
In a bowl, mix cottage cheese, egg, Parmesan and nutmeg. Stir well. If the cottage cheese is very watery, drain it first.
5
Now assemble the lasagna. Coat the bottom of the baking dish with a thin layer of meat sauce and add a layer of zucchini slices. Spread half of the cheese mixture over this layer. Add half of the remaining meat sauce. Repeat the process (zucchini -> cheese -> meat). Finish with a layer of zucchini and sprinkle grated mozzarella on top.
6
Bake in a preheated oven (190°C) for about 30 minutes. If the cheese browns too quickly, cover with aluminum foil. For the last 5 minutes, you can switch on the grill function for a crispy crust. Let it rest for at least 10-15 minutes before slicing so the layers set.

Nutritional benefits

Thanks to its high protein content and the replacement of pasta with vegetables, this dish supports muscle recovery without causing the insulin spikes typical of classic pasta.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.