Low Cal Garlic Asparagus Lasagna
Indulge in the perfect balance of flavor and nutrition with this Low Cal Garlic Asparagus Lasagna—a lightened-up twist on the classic comfort food. Layered with tender whole wheat lasagna noodles, crisp asparagus, and a creamy low-fat ricotta filling, this dish delivers a burst of freshness in every bite. A velvety garlic-infused white sauce made with almond milk keeps it rich yet guilt-free, while a trio of cheeses—mozzarella, Parmesan, and ricotta—adds irresistible creaminess. Quick and easy to assemble, this healthy lasagna bakes to bubbly perfection in just 40 minutes, making it ideal for weeknight dinners or meal prep. Packed with wholesome vegetables and flavorful herbs, this satisfying casserole is a must-try for anyone seeking a delicious low-calorie comfort dish.
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Recipe Information
Ingredients
- 450 grams Fresh asparagus
- 9 sheets Whole wheat lasagna noodles
- 250 grams Low-fat ricotta cheese
- 200 grams Low-fat shredded mozzarella cheese
- 50 grams Parmesan cheese, grated
- 3 cloves Garlic cloves, minced
- 1 tablespoon Olive oil
- 250 milliliters Unsweetened almond milk (or any low-calorie milk alternative)
- 2 tablespoons All-purpose flour
- 250 milliliters Vegetable broth
- 2 tablespoons Fresh parsley, chopped
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 0.25 teaspoon Nutmeg (optional)
Instructions
Preheat your oven to 190°C (375°F).
Bring a large pot of salted water to a boil. Cook the lasagna noodles according to the package instructions until al dente. Drain and set aside.
Trim the tough ends from the asparagus and cut into 2-inch pieces. Steam or blanch the asparagus for 3-4 minutes until just tender. Set aside.
In a medium saucepan, heat olive oil over medium heat. Add minced garlic and sauté for 1-2 minutes until fragrant.
Sprinkle the flour over the garlic and whisk for about 1 minute. Slowly pour in the almond milk and vegetable broth while continually whisking to avoid lumps.
Simmer the sauce for 3-4 minutes until it thickens slightly, then add salt, pepper, and nutmeg (if using). Remove from heat and set aside.
In a small bowl, combine the ricotta cheese with 1 tablespoon of chopped parsley and season lightly with salt and pepper.
To assemble the lasagna, spread a thin layer of the garlic sauce on the bottom of a 9x13-inch baking dish.
Layer 3 lasagna noodles over the sauce, followed by a layer of the ricotta mixture, a handful of asparagus, a sprinkle of mozzarella, and a drizzle of garlic sauce.
Repeat the layering process two more times, finishing with a layer of garlic sauce and the remaining mozzarella and Parmesan cheese on top.
Cover the baking dish with aluminum foil and bake for 25 minutes. Remove the foil and bake for another 15 minutes, or until the top is golden and bubbly.
Remove the lasagna from the oven and let it rest for 10 minutes. Garnish with the remaining parsley before slicing and serving.
Nutrition Facts
Calories |
443 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.2 g | 19% | |
| Saturated Fat | 7.3 g | 36% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 40 mg | 13% | |
| Sodium | 862 mg | 37% | |
| Total Carbohydrate | 50.4 g | 18% | |
| Dietary Fiber | 7.9 g | 28% | |
| Total Sugars | 4.6 g | ||
| Protein | 28.0 g | 56% | |
| Vitamin D | 0.4 mcg | 2% | |
| Calcium | 559 mg | 43% | |
| Iron | 4.3 mg | 24% | |
| Potassium | 484 mg | 10% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
