Diabetec Friendly Recipes

Baked Chicken Lasagna

Category: Lunch
Submited By: Chef Michelle Dinglasan-Tomacruz | Date: 12/22/2009

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Why It’s Good for Diabetics

  • The dish is rich in soluble and insoluble fiber that interfere with carbohydrate and glucose absorption in the intestines, leading to lower blood sugar and insulin.  With controlled blood sugar, it will be easier to manage hunger and cravings. 
  • It is especially beneficial to people with diabetes because of the combination of calcium and Vitamin D that enhances fat burning and cellular insulin response. 
  • This nutrient-dense dish is high in folate, which improves vascular function and prevents cardiovascular complications in people with type 2 diabetes.

Nutritional Information

Per serving
Calories                          398
Total fat                             18g
Total carbohydrates          30g
Protein                           27.7g

(makes 8 servings)
   

Ingredients:

1 eight-oz.  (226 g) box of whole wheat lasagna

For ground chicken sauce:

500 grams or ½ kilo ground chicken breast (without skin)
1 big onion, chopped
4 cloves of garlic, minced
2 tbsp.  olive oil
1 can (800 grams) of whole peeled tomatoes
1 can (400 grams) of whole peeled tomatoes
½  cup sliced mushrooms
1 tbsp.  chopped fresh basil leaves or 1tsp.  dried basil
1 tbsp.  chopped oregano leaves or 1tsp.  dried oregano
1½ tsp.  salt
¼ tsp.  pepper

For low-fat bechamel sauce:

1 /3 cup light butter or margarine
1/3 cup flour

1 cup skim milk
½ tsp.  salt
⅛ tsp.  pepper

For the assembly:
1 tbsp.  chopped fresh basil leaves

2/3 cup grated light mozzarella

Procedure:

 

1.  Cook lasagna according to package directions.  Drain.

For the ground chicken sauce:
1.    Heat olive oil in a non-stick sauce pot.   Saute onions and garlic.
2.    As soon as the vegetables are soft, add ground chicken and cook till chicken turns white.
3.    Add the whole peeled tomatoes to the liquid and the sliced mushrooms.
4.    When the sauce boils, reduce heat to low then simmer.  Add basil and oregano and half of the salt.
5.    Simmer for 12-15 minutes then add the remaining salt and pepper.

For the low-fat bechamel sauce:
1.    Heat light butter in a sauce pot.  When butter is melted, add flour and mix with a wooden spoon to form a roux. 
2.    On high heat, immediately add skim milk to the roux, whisking constantly till the mixture becomes slightly thick.
3.    Add salt and pepper. 
   
For the assembly:
1.    Put 3-4 tablespoons of ground chicken sauce on a rectangular baking dish.
2.    Layer the lasagna noodles on top of the sauce.
3.    Pour half of the ground chicken sauce on top of the lasagna. 
4.    Pour half of the bechamel on top of the ground chicken sauce.
5.    Put one tbsp. chopped fresh basil and half of the grated mozzarella on top of the bechamel sauce.
6.    Repeat the layering starting with the remaining noodles, ground chicken sauce, bechamel and grated mozzarella cheese. 
7.    Cover with foil.  Bake in a preheated 350°F oven for 30 minutes or till sauce is bubbly.  Remove cover and bake for an additional 5 minutes or till cheese is slightly brown.  Cut into 8 servings.