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Zucchini Lasagne | Fitness Food

Hey Guys,

So this post was actually requested so I’m going to share with you how I make my Zucchini Lasagne! I’ve made this the last two weeks for meal prep and despite it taking a bit longer than usual it’s definitley worth it. Now I’m a big advocate for eating carbs and I’m definitley not scared of them but I do like to eat carbs at certain times of the day and keep them quite low at other times. Usually for breakfast I like to have a high-carb, low-protein meal, so the carbs will give me energy and the protein will keep me full. For lunch I tend to lean towards a high-carb, high-protein meal to avoid the 3pm slump and to keep me full until dinnertime. Dinner is usually high-protein, low-carb. I do most of my exercise in the evening so I tend to burn off the carbs that I’ve eaten during the day, as well as the slight top me up that I had at dinner. The protein keeps me full until bedtime.

This Lasagne is perfect for dinner as it’s low-carb but very high in protein. You can use any mince that you want for it; I’ve made it with both beef mince and turkey mince. If you’re going for beef mince try to get as lean beef mince as possible. I’ve used turkey mince the last few times as it’s so lean.

I also like to make my own tomato sauce. Ofc you can use a jar of pasta sauce but sometimes they can be quite high in salt and making your own pasta sauce is so so simple!

There are also a number of toppings that you can put on this lasagne. The standard, yummy cheese sauce, which I also put my own twist on it, a sprinkle of cheese or also breadcrumbs, turning into a bit of a pasta bake! Basically this dish is something that you can make to suit your taste, your macros, your calories, etc. Get Creative!

Makes 4-6, depending how hungry you are or how many days you’re meal prepping for!

What you’ll need:

For the Lasagne:

2-3 large Courgettes. The fatter the better with these, they’ll make bigger “pasta” sheets

400g Lean Mince Meat. Turkey or Beef works well

1 medium Onion

2 cloves of Garlic

1-2 Carrots. You can add in more veggies here!

1 Tsp Oil

For the Tomato Sauce:

400g Can of Crushed Tomatoes

2 cloves of Garlic

1 tbsp Tomato Puree

1-2 Tbsp Balsamic Vinegar

Handful Fresh Basil or 1 tsp Dried Basil

1Tbsp Oil

For the Cheese Sauce (If using):

1 Tbsp Butter

1 Tbsp Flour

250ml Milk (Whole or Coconut or Almond)

35g or a large handful of grated Cheese

 

What to do:

The trickiest and most tedious part of this recipe is preparing the courgettes, but it’s all worth it in the end. Wash your courgettes and remove the end and top. Using a mandolin or a very sharp knife cut the courgettes into thin flat sheets. We want them to look like pasta sheets. Place your courgette on kitchen paper and sprinkle with Salt. This will draw some of the moisture out of it. If you use the courgettes without drying them out your lasagnes may collapse when you take it out of the tin.

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Once your courgette has been salted, lay the strips on a wire rack or baking sheet and place in the over for 5 mins. The courgette sheets will shrink a bit so prepare for that when slicing your courgette. Repeat until all your courgette has been salted and baked.

Heat the oil in a saucepan and sautee the garlic until soft; try to avoid burning it. Add the tomato puree and balsamic vinegar and cook until reduced. This will only take a minute or two. Ince reduced add the can of chopped tomatoes and the basil. Bring to the boil, then simmer for about 10 minutes.

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While the tomato sauce is cooking, chop your garlic, onion, carrots and any other veg that you plan to use. Or, if you’re lazy like me, bang them all in a food processor and turn it on. Heat the oil in a saucepan and add the veg, cook until softened. Remove from the pan and add the mince. Cook until there is not more pink visible and add back in the veg. Mix until all combine and add any spices or herbs you like at this stage. Mix in the cooked tomato sauce and cook for another 5 mins.

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To make the cheese sauce you want to melt the butter in a pan and once melted add the flour to it. Mix until you get a roux, cook this for a few minutes. Slowly add the milk to the roux a small bit at the time.I use coconut milk, which gives a thinner, glossier texture. It will begin to thicken. When all the milk has been added mix in the cheese and a sprinkle of pepper. Once the cheese is melted take off the heat.

The next step is to assemble! I put a bit of the tomato sauce (just the tomato sauce, no meat) at the bottom of my tray then a layer of courgette. Then a layer of tomato sauce followed by a layer of courgette. At this point you can add a layer of cheese sauce but I prefer to keep that for the top. Keep repeating the layers until you run out of courgette and sauce. I find that a thin layer of courgette works best for this but its all a matter of personal taste! Top your lasagne with cheese sauce or just a sprinkle of cheese (which is what I did this week) or some breadcrumbs and bake in the oven for 20-30 mins, You can cover with tin foil for the first 15-20mins to avoid the top browning too quickly, like what sort of happened to me! It tasted great despite that.

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Remove from the oven, slice and serve! Or, if you’re like me, slice and pack away for the rest of the week! I like to have veggie chips with this but a salad would go well also!

Let me know if you try this out and I’d love to know if you mixed it up and made it your own! I’ve got some bit fitness and weightlifiting news coming your way very soon so stay tuned for that!

Until next time,

Sophie x

 

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One comment

  1. travel
    February 1, 2016 at 11:42 pm

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