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| | | |  | | | Cook’s Tip: Equal amounts of chopped fresh mature spinach and arugula may be substituted for fresh baby spinach and arugula.
Recipe and photo as seen in The Healthy Beef Cookbook, published by John Wiley & Sons
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| | | | This recipe is an excellent source of fiber, protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc. | |  |
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Beef, Arugula and Spinach Lasagna
1-1/4 hours
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Ingredients: |
| 1-1/2 |
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pounds ground beef (95% lean) |
| 2 |
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teaspoons minced garlic |
| 1-1/4 |
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teaspoons salt, divided |
| 3/4 |
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teaspoon pepper, divided |
| 4 |
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cups prepared pasta or spaghetti sauce |
| 2 |
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cups loosely packed fresh baby arugula (about 1-3/4 ounces) |
| 2 |
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cups loosely packed fresh baby spinach (about 1-3/4 ounces) |
| 1 |
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container (15 ounces) fat free ricotta cheese |
| 2 |
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egg whites |
| 2 |
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tablespoons chopped fresh basil |
| 2 |
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tablespoons chopped fresh oregano |
| 9 |
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uncooked oven-ready (no boil) lasagna noodles (each about 6-3/4 x 3-1/2 inches) |
| 1-1/2 |
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cups reduced fat shredded mozzarella cheese |
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Instructions: |
| 1. |
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Heat oven to 375°F. Brown ground beef with garlic in large nonstick skillet over medium heat 8 to 10 minutes or until beef is no longer pink, breaking up into ¾-inch crumbles. Pour off drippings; season with 3/4 teaspoon salt and 1/2 teaspoon pepper. Stir in pasta sauce. Set aside. |
| 2. |
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Combine arugula and spinach. Set aside. Combine ricotta cheese, egg whites, basil, oregano, remaining 1/2 teaspoon salt and 1/4 teaspoon pepper in small bowl. |
| 3. |
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Spread 1 cup meat sauce over bottom of 11-3/4 x 7-1/2-inch glass baking dish. Top with 3 noodles, 1/2 ricotta mixture, 1/2 spinach mixture, 1/2 cup mozzarella and 1-1/2 cups meat sauce. Repeat layers. Top with remaining 3 noodles and meat sauce. |
| 4. |
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Cover with aluminum foil. Bake in 375°F oven 45 to 50 minutes or until noodles are tender and sauce is bubbly. Remove foil; sprinkle with remaining 1/2 cup mozzarella. Bake, uncovered, 5 minutes or until cheese is melted. Let stand, loosely covered, 10 minutes before serving. |
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| Makes 6 to 8 servings. |
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| | | | | Nutrition information per serving: 520 calories; 12 g fat (5 g saturated fat; 3 g monounsaturated fat); 127 mg cholesterol; 1260 mg sodium; 49 g carbohydrate; 5.1 g fiber; 47 g protein; 8.1 mg niacin; 0.4 mg vitamin B6; 2.3 mcg vitamin B12; 6.0 mg iron; 20.3 mcg selenium; 6.1 mg zinc. |
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