by Patrick Carney

A chef replaces fat with flavor in this lasagna recipe makeover.

Just about everyone loves Italian food—it's the most popular ethnic cuisine in the United States. Spaghetti, meatballs, pizza, and chicken Parmesan have become staples of the typical American diet, as has another favorite: lasagna.

This ancient recipe, which takes its name from the Latin word for "cooking pot," is a delicious casserole of meats, cheeses, sauce, and spices. However, lasagna comes with a price—it's high in calories and fat. The good news is you can make lasagna that's both healthy and delicious.

A modern lasagna
So what's the trick? It's simple, according to Chef Bill Idell: "Replace fat with flavor." As Chef Instructor at Johnson & Wales University's Culinary Nutrition program in Providence, Rhode Island, Chef Idell would know. He teaches future chefs how to balance flavor and healthfulness when creating recipes. "You can cook the most healthful dish in the world, but no one will eat it if it doesn't taste good," he says. And the easiest way to add flavor is through fresh herbs and spices.

To demonstrate this, Chef Idell did a healthy makeover of a traditional lasagna recipe. The traditional recipe contains 502 calories and 28 grams of fat per serving. By making a few changes, he cut the fat content in half. The healthier recipe contains 342 calories and only 14 grams of fat!

Traditional Ingredients
1 lb. sweet Italian pork sausage
¾ lb. ground beef (70% lean)
½ cup minced onion
2 cloves garlic, crushed
28 oz. crushed tomatoes (1 can)
12 oz. tomato paste (2 cans)
13 oz. tomato sauce (2 cans)
16 oz. ricotta cheese
12 oz. mozzarella cheese
¾ cup parmesan cheese
9 oz. lasagna noodles (one box)
1 egg
2 Tbsp. white sugar
Spices: 1½ tsp. dried basil, 1 tsp. Italian seasoning, 1 Tbsp. salt, ¼ tsp. black pepper, ½ tsp. salt

Healthful Ingredients
½ lb. smoked turkey sausage
½ lb. lean ground beef (90% lean)
½ cup minced onion
13 cloves garlic
28 oz. crushed tomatoes (1 can)
12 oz. tomato paste (2 cans)
13 oz. tomato sauce (2 cans)
16 oz. cottage cheese
12 oz. part-skim mozzarella cheese
½ cup parmesan cheese
9 oz. lasagna noodles (one box)
1 egg
1 Tbsp. olive oil
Spices: 2 bay leaves, 2 tsp. chopped fresh thyme, 3 Tbsp. chopped fresh parsley, 4 Tbsp. chopped fresh basil, 1½ Tbsp. salt, ¼ tsp. black pepper, ½ tsp. fennel seeds

Directions

1. Wrap 10 peeled garlic cloves and 1 Tbsp. olive oil in aluminum foil. Roast at 375°F for 20-30 minutes, or until the garlic is soft and golden brown.
2. In a Dutch oven, cook sausage, ground beef, onion, and 3 cloves of crushed garlic over medium heat until well browned. Stir in crushed tomatoes, tomato paste, and tomato sauce. If the sauce seems too thick, add a little water to thin it. Season with pepper, fennel seeds, fresh thyme, 1 Tbsp. of salt, and bay leaves. Reduce heat and simmer, covered, for about 1½ hours, stirring occasionally. Then stir in the fresh basil and 2 Tbsp. of fresh parsley.
3. Bring a large pot of lightly salted water to a boil. Cook lasagna noodles in boiling water for 8 to 10 minutes. Drain noodles, and rinse with cold water.
4. Drain any excess liquid off of the cottage cheese. Place cottage cheese and roasted garlic in a food processor and pulse until smooth. Add the egg, remaining parsley, and remaining salt, then pulse the mixture again. Note: If you're not a garlic lover, add garlic to taste.
5. Preheat oven to 375°F.
6. To assemble, spread 1½ cups of meat sauce in the bottom of a 9x13 inch baking dish. Arrange 6 noodles lengthwise over meat sauce. Spread with one half of the cottage cheese mixture. Top with a third of mozzarella cheese slices. Spoon another 1½ cups meat sauce over the mozzarella, and sprinkle with ¼ cup Parmesan cheese. Repeat layers, and top with remaining mozzarella and Parmesan cheese. Cover with foil. To prevent sticking, either spray the foil with cooking spray, or make sure it doesn't touch the cheese.
7. Bake in preheated oven for 25 minutes. Remove foil, and bake an additional 25 minutes. Cool for 15 minutes before serving.