Your Recipe

Healthy lasagne

Složka Množství Kalorie
Karotka 320g 131kcal
Celer 140g 22kcal
Cibule 250g 100kcal
Česnek 9g 13kcal
Olivový olej 14g 124kcal
Bobkový list 3.6g 11kcal
Muškátový oříšek mletý 2.2g 12kcal
Rajčatový protlak, bez přidané soli 4.98g 2kcal
Sýr, parmezán, strouhaný 25g 105kcal
Rajčata drcená 400g 128kcal

Recipe Instructions:

Ingredients
1 tbsp olive oil
1 large onion (250g), finely chopped
320g carrots, finely chopped
2 celery sticks (140g), finely chopped
2 bay leaves
500g 5% beef mince
3 large garlic cloves, finely grated
400g can chopped tomatoes
2 tbsp tomato purée
1½ tsp vegetable bouillon powder
400ml semi-skimmed milk
30g wholemeal flour
generous pinch of nutmeg
6 sheets wholemeal lasagne (125g)
25g finely grated parmesan
Method
STEP 1
Heat the oven to 180C/160C fan/gas 4. Heat the oil in a large frying pan over a medium heat and fry the onion, carrots, celery and one of the bay leaves for 8-10 mins until the veg softens and is starting to turn golden. Add the mince and garlic, and stir-fry until the beef browns, about 5 mins. Tip in the tomatoes and a canful of water, the tomato purée and bouillon, bring to the boil, then cover and simmer for 20 mins, removing the lid after 10 mins to reduce the mixture slightly.

STEP 2
Meanwhile, pour the milk into a medium pan with the flour and whisk over a low heat until the mixture is lump-free. Add the second bay leaf and a good pinch of nutmeg, and continue to cook, whisking, for 8-10 mins until thick.

STEP 3
Remove the bay from the mince and white sauce, and discard. Spoon a third of the mince into the base of a 19 x 24cm baking dish and top with two lasagne sheets. Spoon over half of the remaining mince, then top with two more lasagne sheets, the rest of the mince and the remaining lasagne sheets. Spoon over the white sauce and sprinkle with the cheese. Bake for 40 mins until bubbling and golden.

nutriční údaje
Velikost porce 292 g | ml
Množství na porci 162
679
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 6.1g 8%
Nasycené tuky 1.7g 9%
Sodík 382mg 17%
Sacharidy celkem 24g 9%
Vláknina 6.2g 22%
Cukr 11g
Bílkoviny 5.4g 11%
Vitamin D 0mcg 0%
Vápník 157mg 12%
Železo 2.3mg 13%
Draslík 764mg 16%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 704.082 mcg 78%
Thiamin [B1] 0.172 mg 14%
Riboflavin [B2] 0.164 mg 13%
Niacin [B3] 2.257 mg 14%
Kyselina pantotenová [B5] 0.707 mg 14%
Vitamin B6 0.412 mg 24%
Kobalamin [B12] 0.084 mcg 0%
Floát [B9] 54.917 mcg 0%
Vitamin C 20.899 mg 23%
Vitamin D 0 mcg 0%
Vitamin E 2.415 mg 16%
Vitamin K 29.103 mcg 24%
Betain 0.436 mg 0%
Cholin 27.569 mg 5%
Carbohydrates
živina Množství DV
Sacharidy celkem 24.4 g 9%
Sugars 11.4 g 23%
Vláknina 6.2 g 22%
Carbohydrate 16.2 g 0%
Čisté sacharidy 13g
aminokyseliny
živina Množství DV
Alanin 0.16 g 0%
Arginin 0.197 g 0%
Kyselina asparagová 0.479 g 0%
Cystein 0.092 g 0%
kyselina glutamová 1.082 g 0%
Glycin 0.103 g 0%
Histidin 0.071 g 0%
Izoleucin 0.12 g 0%
Leucin 0.173 g 0%
Lysin 0.178 g 0%
Metionin 0.034 g 0%
Fenylalanin 0.116 g 0%
Prolin 0.09 g 0%
Serin 0.11 g 0%
Treonin 0.217 g 0%
Tryptofan 0.035 g 0%
Tyrosin 0.075 g 0%
Valin 0.125 g 0%
Minerály
živina Množství DV
Vápník 156.87 mg 12%
Měď 0.27 mg 30%
Fluorid 4.65 mcg 0%
Železo 2.25 mg 13%
Hořčík 44.82 mg 11%
Mangan 0.55 mg 24%
Fosfor 132.28 mg 11%
Draslík 763.96 mg 16%
Selen 3.68 mcg 7%
Sodík 382.17 mg 17%
Zinek 0.96 mg 9%
další
živina Množství DV
Voda 253.047 g 0%
Popel 3.153 g 0%