Your Recipe

Healthy lasagne

Zutat  Menge  Kalorien 
Karotten, roh 320g 131kcal
Sellerie 140g 22kcal
Zwiebeln 250g 100kcal
Knoblauch 9g 13kcal
Olivenöl 14g 124kcal
Lorbeerblatt 3.6g 11kcal
Muskat gemahlen 2.2g 12kcal
Tomatenpüree, ohne Salzzusatz 4.98g 2kcal
Käse, Parmesankäse, gerieben 25g 105kcal
Zerkleinerte Tomaten 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.

Nährwertangaben 
Portionsgröße  292 g | ml
Menge pro Portion  162
679
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 6.1g 8%
Gesättigte Fettsäuren  1.7g 9%
Natrium 382mg 17%
Gesamte Kohlenhydrate  24g 9%
Ballaststoffe  6.2g 22%
Zucker  11g
Protein  5.4g 11%
Vitamin D 0mcg 0%
Kalzium 157mg 12%
Eisen  2.3mg 13%
Kalium 764mg 16%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  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%
Pantothensäure [B5] 0.707 mg 14%
Vitamin B6 0.412 mg 24%
Cobalamin [B12] 0.084 mcg 0%
Folat [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
Nährstoff Menge  DV
Gesamte Kohlenhydrate  24.4 g 9%
Sugars 11.4 g 23%
Ballaststoffe  6.2 g 22%
Carbohydrate 16.2 g 0%
Netto-Kohlenhydrate 13g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.16 g 0%
Arginin 0.197 g 0%
Asparaginsäure 0.479 g 0%
Cystein 0.092 g 0%
Glutaminsäure 1.082 g 0%
Glycin 0.103 g 0%
Histidin 0.071 g 0%
Isoleucin 0.12 g 0%
Leucin 0.173 g 0%
Lysin 0.178 g 0%
Methionin 0.034 g 0%
Phenylalanin 0.116 g 0%
Prolin 0.09 g 0%
Serin 0.11 g 0%
Threonin 0.217 g 0%
Tryptophan 0.035 g 0%
Tyrosin 0.075 g 0%
Valin 0.125 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 156.87 mg 12%
Kupfer 0.27 mg 30%
Fluorid 4.65 mcg 0%
Eisen  2.25 mg 13%
Magnesium 44.82 mg 11%
Mangan 0.55 mg 24%
Phosphor 132.28 mg 11%
Kalium 763.96 mg 16%
Selen 3.68 mcg 7%
Natrium 382.17 mg 17%
Zink 0.96 mg 9%
andere
Nährstoff Menge  DV
Wasser 253.047 g 0%
Asche 3.153 g 0%