Lasagna
Good nutritional profile
Layered pasta with meat and cheese.
Lasagna is baked layers of flat pasta sheets, meat and tomato sauce, bechamel or ricotta and mozzarella, often topped with parmesan. It is high in protein and provides calcium from the cheese, but the cheese and bechamel also add saturated fat and sodium. A 350 g portion is about 650 kcal; lean ground meat, less cheese and a green salad on the side keep it lighter.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 10g | 17.9% |
| Fat | 10g | 14.3% |
| Carbs | 14g | 4.7% |
| Simple Sugars | 4.9g | Estimate |
| Complex Carbs | 8.1g | Estimate |
| Fiber | 1g | 4.0% |
| Water | 64g | 2.6% |
| Calories | 185 | 8.2% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 4.54 | g | 22.7% |
| Monounsaturated | 3.82 | g | 15.3% |
| Polyunsaturated | 0.57 | g | 4.4% |
| Omega-3 | 0.171 | g | Estimate |
| EPA | 1 | mg | 0.1% |
| Omega-6 | 0.399 | g | Estimate |
| Trans | 0.26 | g | 13.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 2.95 | mg |
| Vitamin E | 0.66 | mg |
| Selenium | 15.9 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 46.4 | mcg | 5.2% |
| vitamin B1 | 0.052 | mg | 4.3% |
| vitamin B2 | 0.12 | mg | 9.2% |
| vitamin B3 | 1.42 | mg | 8.9% |
| vitamin B6 | 0.134 | mg | 7.9% |
| vitamin B9 | 9.86 | mcg | 2.5% |
| vitamin B12 | 0.628 | mcg | 26.2% |
| vitamin C | 2.95 | mg | 3.3% |
| vitamin D | 0.083 (3 IU) | mcg | 0.6% |
| vitamin E | 0.657 | mg | 4.4% |
| vitamin K | 2.83 | mcg | 2.4% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 135 | mg | 13.5% |
| iron | 1.07 | mg | 5.9% |
| magnesium | 23.2 | mg | 5.8% |
| phosphorus | 157 | mg | 22.4% |
| potassium | 238 | mg | 9.2% |
| sodium | 261 | mg | 11.3% |
| zinc | 1.68 | mg | 15.3% |
| copper | 0.12 | mg | 13.3% |
| manganese | 0.206 | mg | 9.0% |
| selenium | 15.9 | mcg | 28.9% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 282 | mg | 40.3% | 152% |
| Isoleucine | 448 | mg | 32.0% | 128% |
| Leucine | 790 | mg | 28.9% | 111% |
| Lysine | 622 | mg | 29.6% | 111% |
| Methionine | 322 | mg | 30.7% | 120% |
| Phenylalanine | 792 | mg | 45.3% | 166% |
| Threonine | 384 | mg | 36.6% | 132% |
| Tryptophan | 119 | mg | 42.5% | 155% |
| Valine | 521 | mg | 28.6% | 112% |
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Values per 100 g
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Recipe
See full recipeIngredients
- Lasagna sheets 300 g
- Ground beef 500 g
- Crushed tomatoes 700 g
- Onion, chopped 1
- Garlic, minced 3 cloves
- Butter 50 g
- Plain flour 50 g
- Milk 600 ml
- Mozzarella, grated 200 g
- Parmesan, grated 60 g
- Olive oil 2 tbsp
- Salt and pepper to taste
Instructions
- 1
Soften onion and garlic in olive oil, add the beef and brown, then pour in the tomatoes and simmer 25 minutes until rich.
- 2
For the bechamel, melt butter, whisk in flour, then gradually add milk and cook until thick and smooth; season with salt and nutmeg.
- 3
Spread a little meat sauce in a baking dish, then layer pasta sheets, meat sauce, bechamel and mozzarella.
- 4
Repeat the layers, finishing with bechamel and a generous sprinkle of parmesan.
- 5
Cover with foil and bake at 190 C for 30 minutes.
- 6
Remove the foil and bake 15 to 20 minutes more until golden and bubbling.
- 7
Rest 10 minutes before slicing and serving.