SOURCE: The Strong Bones Healthy Exchanges Cookbook by Joanna Lund
1-1/2 c water
1 c. nonfat dry milk OR you can use fat free evap milk and omit the flour listed below
3 tbsp flour
1/4 c. finely chopped onion (I use the entire onion )
1/2 tsp dried minced garlic
1 tsp italian seasoning
2 c. mini lasagna noodles, rinsed and drained OR approx. 7 regular lasagna noodles
1 full cup diced 97% fat-free ham
1-3/4 c. (one 14.5 oz can) cut asparagus, rinsed and drained or use fresh
3/4 c. shredded reduced fat mozzarella cheese
1/4 c. grated fat free Parmesan cheese
Spray an 8 x 8 glass baking dish with cooking spray. In a covered jar, combine water, nonfat dry milk and flour and shake well to combine. (Skip this step if using evaporated milk). Pout mixture into glass measuring bowl. Add onion, garlic and italian seasoning. Mix well to combine. Cover with waxed paper.
Microwave on HIGH (100% power) for 3 minutes, stirring after every minute.
Spread 1/3 c of sauce in bottom of prepared dish. Layer half of the noodles over sauce. Sprinkle half of the ham and asparagus over noodles. Top with half of mozzarella cheese and half of remaining sauce. Repeat layers. Cover and microwave on BAKE (60% power) for 6 minutes, turning dish after 3 minutes (if microwave doesn't have a turntable). Sprinkle Parmesan cheese evenly over top.
Continue microwaving, uncovered, on BAKE for an additional 3 minutes. Place dish on wire rack and let set for minutes. Divide into 4 servings.
HINTS: 1-3/4 C. uncooked mini lasagna noodles usually cook to about 2 cups.
NOTES: I used chicken instead of ham and it tasted great. I used fresh asparagus.
NUTRITIONAL INFO: Each Serving contains
7 g fat
26 gm protein
40 gm carbs
950 mg sodium (less if you use chicken)
376 mg calcium
4 gm fiber
Diabetic: 2-1/2 meat, 1 starch, 1 vegetable, 1 skim milk