Slimming recipe of zucchini lasagna with seafood to lose weight without depriving oneself
6 servings • Preparation: 20 minutes • Cooking time: 30 minutes
ingredients
4 zucchini, thinly sliced2 tbsp. tablespoon of olive oil
1/4 bulb of fennel, diced
1/2 red pepper, seeded and diced
1/2 red onion, diced
3 garlic cloves, finely chopped
1 C. whole fennel seeds
2 tbsp. coffee of dried oregano
6 c. dry white wine
2 tbsp. tomato paste
375 ml (1 1/2 cups) tomato coulis or homemade tomato sauce
300 g (10 oz) of various fresh seafood (shrimp, scallops, mussels, etc.)
170 g (2/3 cup) ricotta 5% M.G.
1 cup (120 g) grated mozzarella cheese
Preparation
Preheat the oven to 180 ° C (350 ° F).
Spread zucchini slices on baking sheet lined with parchment paper. Brush with 1 tsp. oil soup. Bake in the center of the oven for 5 to 6 minutes.
Meanwhile, in a saucepan over medium heat, heat 1 tbsp. oil and fry the fennel with pepper, onion, garlic, fennel seeds and oregano for 3 to 4 minutes. Deglaze with white wine. Add the dough and tomato coulis, then bring to a boil. Stir in the seafood and continue cooking for 4 minutes.
Put a layer of zucchini in the bottom of a greased 23 x 23 cm (9 x 9 in.) Baking dish with high edges.
Cover with 1/2 inch (1.25 cm) seafood sauce, then spread ricotta.
Repeat until all ingredients are gone. Cover with cheese and bake in the center of the oven for 14 to 15 minutes.
Calories 280
Fat 13 g 20%
Saturated 6 g 31% + trans / Trans 0,1 g
Polyunsaturated 1.5 g
Omega-6 1g
Omega-3 0.5 g
Mono unsaturated 6 g
Cholesterol 105 mg 35%
Sodium 570 mg 24%
Potassium 1060 mg 30%
Carbohydrates 19 g 6%
Fiber 4 g 16%
Sugar 8 g
Protein 22 g
Vitamin A 207 ER 20%
Vitamin C 64 mg 110%
Calcium 292 mg 25%
Iron 3.4 mg 25%
Phosphorus 360.7 mg 35%
Spread zucchini slices on baking sheet lined with parchment paper. Brush with 1 tsp. oil soup. Bake in the center of the oven for 5 to 6 minutes.
Meanwhile, in a saucepan over medium heat, heat 1 tbsp. oil and fry the fennel with pepper, onion, garlic, fennel seeds and oregano for 3 to 4 minutes. Deglaze with white wine. Add the dough and tomato coulis, then bring to a boil. Stir in the seafood and continue cooking for 4 minutes.
Put a layer of zucchini in the bottom of a greased 23 x 23 cm (9 x 9 in.) Baking dish with high edges.
Cover with 1/2 inch (1.25 cm) seafood sauce, then spread ricotta.
Repeat until all ingredients are gone. Cover with cheese and bake in the center of the oven for 14 to 15 minutes.
Note: If needed, you can substitute pasta for zucchini, but doing so will significantly increase the number of calories and carbohydrates in this recipe.
Nutritional value per serving using zucchini in thin slices (% Daily Needs)
Calories 280Fat 13 g 20%
Saturated 6 g 31% + trans / Trans 0,1 g
Polyunsaturated 1.5 g
Omega-6 1g
Omega-3 0.5 g
Mono unsaturated 6 g
Cholesterol 105 mg 35%
Sodium 570 mg 24%
Potassium 1060 mg 30%
Carbohydrates 19 g 6%
Fiber 4 g 16%
Sugar 8 g
Protein 22 g
Vitamin A 207 ER 20%
Vitamin C 64 mg 110%
Calcium 292 mg 25%
Iron 3.4 mg 25%
Phosphorus 360.7 mg 35%
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