Cheesy lasagna roll ups offer a simple solution for portion control that is delicious and satisfying even for a Garfield-sized appetite. Lasagna rolls are made in individual portions and freeze well, making them an excellent weeknight option, whether it’s dinner for one or for seven.
Whole-wheat lasagna noodles are a healthy change, adding more fiber, protein and vitamins to your diet. Choose part-skim mozzarella and ricotta over their full-fat counterparts and enjoy the flavor without the extra fat. Seasoning lasagna with basil, crushed red pepper, garlic and onion builds big flavor without extra sodium or fat. Remember to choose your pasta sauce wisely — if you haven’t already switched to a low-sodium brand, now is the time.
|3 tablespoons water|
|8oz fresh baby spinach leaves, about 5 cups|
|1 teaspoon olive oil|
|1 small onion, finely chopped|
|3 garlic cloves, finely minced|
|1 15oz container part skim or low-fat ricotta cheese|
|1 egg or equivalent egg substitute|
|1 cup part skim shredded mozzarella|
|½ teaspoon, dried basil|
|¼ teaspoon, crushed red pepper – add more if you like a little heat|
|Salt and pepper to taste|
|1 box whole wheat lasagna noodles, about 14-15 noodles|
|Your favorite low sodium pasta sauce for baking and serving|
|Optional: grated parmesan cheese for sprinkling over top.|
- Preheat oven to 400°.
- According to lasagna noodle package, begin heating a large pot of water.
- Heat 3 tablespoons water in a large sauté pan or pot over medium heat. Add spinach leaves and cover with a lid. Steam spinach until completely wilted and stems are soft, stirring occasionally, about 6-7 minutes. Remove lid and drain. Use the back of a spoon to press out as much liquid as possible from the spinach. If desired, give the spinach a quick chop and allow to cool on a paper towel.
- Rinse out the sauté pan or pot and return to heat. Add 1 teaspoon of olive oil and sauté onion and garlic until softened and translucent. Remove from heat and cool.
- In a large bowl, combine ricotta cheese, egg (or egg substitute), mozzarella, dried basil, crushed red pepper, and salt and pepper to taste. Add cooled, drained spinach and onion and garlic mixture. Mix well.
- Prepare a nonstick work surface for the lasagna noodles by laying out parchment paper or spraying baking sheets with cooking spray. Cook lasagna noodles until al dente according to package directions. Carefully drain (they will be delicate), and very gently lay them out individually on your nonstick surface making sure they do not touch each other.
- Add 3 tablespoons of ricotta mixture to each lasagna noodle. Spread ricotta mixture over the noodle staying inside the ruffled edges and leaving a little space on either end. Starting at a short end, roll the noodles jelly roll style.
- If cooking lasagna rolls, spread a layer of spaghetti sauce over the bottom of an appropriately sized baking dish. Add desired amount of rolls, seam side down, to the baking dish. Cover with a layer of sauce and if using, sprinkle with a small amount of grated Parmesan. Cover dish with tin foil and bake until heated through, 30-35 minutes. Serve hot with a side salad.
- If freezing rolls, place them seam side down on a baking sheet covered with parchment paper. Freeze until completely solid, at least 2 hours. Once frozen, the rolls can be sealed into a freezer-safe bag. To bake from frozen, follow original baking directions, and increase baking time based on how many rolls you are cooking. 1-4 loosely packed servings may only require an additional 15-20 minutes. A larger pan of tightly packed rolls will need significantly longer, upwards of 45 extra minutes. Alternatively, thaw lasagna rolls and bake until cheese is melted and cooked through.
Serves 7. Serving size is 2 rolls. Nutrition does not include your choice of low sodium pasta sauce.
|Calories||262||Total Fat||9 g|
|Saturated Fat||4 g||Monounsaturated Fat||1 g|
|Polyunsaturated Fat||0 g||Trans Fat||0 g|
|Cholesterol||56 mg||Sodium||215 mg|
|Potassium||42 mg||Total Carbohydrate||35 g|
|Dietary Fiber||5 g||Sugars||3 g|