My daughter doesn't like traditional lasagna, but that's because she doesn't like red sauce (which is why she doesn't enjoy any pasta dish with a tomato sauce). So I wanted to come up with a white lasagna that would pass the kid/teen test. She loves spinach, so I knew that wouldn't be a problem, and like most people, she loves chicken too. You can poach some chicken breasts and shred them when they're cool, or simply use some leftover rotisserie chicken for speed.
- 1 tbsp and 2 tsp butter
- 3 tbs all-purpose flour
- pinch of salt
- freshly ground black pepper
- 1/4 tsp mustard powder
- 2 1/2 cups non fat milk
- 6 oven-ready lasagna noodles
- 1 1/2 cups shredded cooked chicken breast
- 1 10 ounce pack frozen chopped spinach, thawed, drained, and squeezed dry
- 3/4 cup reduced fat Italian blend shredded cheese
- Prep Time: 20 minutes
- Cook Time: 30 minutes
- Total Time: 50 minutes
- Yield: 4 servings
Preheat oven to 375 degrees
Combine flour with salt, pepper, and mustard powder.
In an medium saucepan, melt butter over medium heat. As it begins to bubble, add flour mixture; stir and cook (while still stirring) for 30 seconds. Using a hand whisk, gradually stir in milk and keep stirring until milk thickens -- about 5 minutes. Remove from heat.
Spread about a half cup of sauce in the bottom of an 8-inch square baking dish coated with nonstick cooking spray.
Place two lasagna noodles on top, followed by half of the shredded chicken and half of the spinach. Spoon with about 3/4 cup of sauce, then repeat. After last two noodles, spread remaining sauce, and sprinkle shredded cheese on top.
Cover tightly with foil and bake in oven for 25 minutes. Remove cover and bake for 5 more minutes or until cheese is fully melted.
Calories: 451, Calories from Fat 77, total Fat 8g (sat 2.1g), Cholesterol 51 mg, Sodium 788 mg, Carbohydrate 52.7g, Fiber 3.4g, Protein 40.3g
Tips and Suggestions:
- Use 1/8 tsp of ground nutmeg instead of mustard for a more authentic bechamel sauce
- If the sauce seems too thick, thin with a little more milk.
- If you prefer a cheesy sauce; stir in a half cup of reduced-fat sharp cheddar to the sauce, but bear in mind this will add some extra fat and calories.
- You can use fresh spinach instead of frozen; Wilt 10 ounces baby spinach in the microwave either in a microwave-safe bag, or in a bowl (sprinkle a few drops of water first); squeeze dry and chop.
- Prefer kale? Trim leaves from center spine, and steam until tender, squeeze dry, then chop.
- Use leftover roasted turkey breast instead of chicken if you're making this around Thanksgiving or the holidays.