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Main mealMain CourseMediterraneanPoultryDairy€€

Zucchini and Ground Meat Lasagna

Name: Zucchini and Ground Meat Lasagna
Prep time: 20 min
Cook time: 60 min
Total time: 80 min
Yield: 6
Cuisine: Mediterranean
Ingredients: 1 kg Squash, summer, green, zucchini, includes skin, raw; 1 tsp Salt, table, iodized; 1 tbsp Oil, olive, extra virgin; 1 medium Onions, yellow, raw; 2 clove Garlic, raw; 500 g Chicken, ground, raw; 700 g Tomato, roma; 1 tsp Spices, oregano, dried; 1 tsp Spices, basil, dried; 1 pinch Salt, table, iodized; 400 g Cottage cheese, full fat, large or small curd; 1 piece Eggs, Grade A, Large, egg whole; 50 g Cheese, parmesan, grated; 1 pinch Spices, nutmeg, ground; 150 g Cheese, mozzarella, nonfat; Basil, fresh

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 time20 min

Cook time60 min

Total time80 min

Servings6

Recipe

Zucchini (instead of pasta)

Squash, summer, green, zucchini, includes skin, raw1 kgSalt, table, iodized1 tsp

Meat sauce

Oil, olive, extra virgin1 tbspOnions, yellow, raw1 mediumGarlic, raw2 cloveChicken, ground, raw500 gTomato, roma700 gSpices, oregano, dried1 tspSpices, basil, dried1 tspSalt, table, iodized1 pinch

Cheese layer

Cottage cheese, full fat, large or small curd400 gEggs, Grade A, Large, egg whole1 pieceCheese, parmesan, grated50 gSpices, nutmeg, ground1 pinch

On top

Cheese, mozzarella, nonfat150 gBasil, fresh

Lasagna baking dish (approx. 20x30 cm)Mandoline or a sharp knifePaper towelsLarge panMixing bowlOven

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

1Wash 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.
2After 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.
3Heat 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.
4In a bowl, mix cottage cheese, egg, Parmesan and nutmeg. Stir well. If the cottage cheese is very watery, drain it first.
5Now 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.
6Bake 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.