- Olive oil spray (preferably propellant free)
- 1/2 teaspoon extra virgin olive oil
- 8 whole wheat or fiber-enriched lasagna noodles
- 6 ounces baby kale leaves (remove any course stems before weighing it)
- 1-1/2 cups fat free ricotta cheese
- 1 egg white
- 2 tablespoons chopped parsley leaves
- ½ teaspoon garlic powder
- 2 cups marinara sauce (look for one that has less than 200 mg sodium, has no added sugar and is natural)
- 2 ounces low-fat mozzarella
- 2 teaspoons + 1 tablespoon finely grated parmesan cheese, divided
- Fresh basil leaves to taste (if desired)
1. Pre-heat an oven to 350 F. Lightly mist an 11 x 7-inch casserole baking dish with spray.
2. Fill a large soup pot two-thirds full with water. Place it over high heat. When the water has come to a boil, add the olive oil and noodles. Cook them until they are al dente (tender with a slight bite), about 6-8 minutes, stirring occasionally. Drain them (don’t rinse them) and (carefully, being sure not to burn yourself) place them on a large sheet of waxed paper or parchment so they don’t touch.
3. Place a large nonstick frying pan over medium heat. Add the kale. Place a medium lid (one that is smaller than the pan) directly on the kale. When the kale on the bottom is wilted, lift the lid. Using a wooden spoon, stir the kale, and then cover it again. Repeat until kale has wilted, about 2-5-minutes. Remove the kale from the heat and let it cool completely.
4. In a medium mixing bowl, combine the ricotta, egg white, parsley, garlic powder, and 2 teaspoons of the parmesan. Mix them until they are well combined.
5. Squeeze as much water out of the cooled kale as possible. Then transfer it to a lint free kitchen towel, and twist it until all the liquid has been removed. It should be dry. Transfer it to a cutting board and roughly chop it until it’s finely chopped. Add the chopped kale to the ricotta mixture. Using a rubber spatula, mix them until well combined.
6. Lay the noodles on a cutting board or other clean work surface side by side so that one of the shorter ends of each noodle is closest to you. Divide the ricotta mixture among them, about 1/4 cup in each, spreading it over the entire length except the last inch on the side furthest from you. Roll each, starting at the end closest to you, being careful to keep the filling inside.
7. Spread 1 cup of the marinara sauce on the bottom of an 8 x 8 casserole dish. Add the lasagna rolls side by side, evenly spaced in the dish. Drizzle the remaining sauce over the tops so some stays on top and the rest drips down to cover them as much as possible.
8. Divide the mozzarella evenly over the tops. Then sprinkle the remaining tablespoon of parmesan cheese evenly over top. Cover the baking dish with nonstick foil (shiny side up), and bake them for 30 minutes. Remove the foil. Bake them uncovered until cheese has melted and has started to become just golden brown in spots, about 5 minutes. Garnish with fresh basil ribbons, if desired. Enjoy immediately.
Makes 4 servings. Each (2 roll) serving has: 340 calories, 7 g fat, 1.5 g saturated fat, 0 trans fat, 40 mg cholesterol, 45 g carbohydrates, 9 g fiber, 8 g sugars, 25 g protein, 448 mg sodium, 750 mg potassium, 445 mg phosphorus