Butternut-Kale Lasagna

Very Healthy
Health score
69%
Butternut-Kale Lasagna
55 min.
4
412kcal

Suggestions


Welcome to a delightful culinary adventure with our Butternut-Kale Lasagna! This recipe is all about celebrating the rich flavors of fall while embracing a wholesome and health-conscious meal. Each bite of this savory lasagna melds creamy Gruyère and Parmigiano-Reggiano cheeses with the natural sweetness of roasted butternut squash and the vibrant nutrition of fresh kale, creating a symphony of taste and texture that will satisfy even the pickiest of eaters.

Perfect for lunch, dinner, or any family gathering, this dish not only nourishes your body but also warms your heart. With a health score of 69, it's a very healthy option that balances indulgent comfort food with nutritious ingredients. In just 55 minutes, you can have a beautiful, bubbling lasagna that serves four, making it an ideal choice for both busy weeknights and special occasions.

Whether you're a seasoned cook or just starting out, this Butternut-Kale Lasagna is simple to prepare, requiring only easy-to-find ingredients and minimal kitchen equipment. Plus, it's a delightful way to introduce more veggies into your diet without sacrificing flavor. With a calorie count of 412 per serving, you can enjoy this delicious dish guilt-free. So roll up your sleeves and let’s get cooking!

Ingredients

  • 0.3 teaspoon pepper black
  • 12 ounce butternut squash fresh
  • 0.3 cup flour all-purpose
  • 1.5 tablespoons garlic minced
  • ounces gruyere cheese shredded divided
  • cups kale 
  • 2.8 cups milk 1% low-fat divided
  • tablespoon olive oil 
  •  no boil lasagna noodles 
  • ounce parmesan grated
  • tablespoons pecans chopped
  • 0.5 teaspoon salt 
  • 0.3 cup water 

Equipment

  • bowl
  • frying pan
  • sauce pan
  • oven
  • knife
  • whisk
  • plastic wrap
  • baking pan
  • aluminum foil
  • microwave
  • measuring cup

Directions

  1. Preheat oven to 45
  2. Combine 1/4 cup water and squash in an 8-inch square glass or ceramic baking dish. Cover tightly with plastic wrap; pierce plastic wrap 2 to 3 times. Microwave at HIGH 5 minutes or until tender; drain.
  3. Combine squash and kale in a large bowl. Wipe dish dry.
  4. Heat a medium saucepan over medium heat.
  5. Add oil to pan; swirl to coat.
  6. Add garlic; cook 2 minutes or until garlic begins to brown, stirring occasionally. Weigh or lightly spoon flour into a dry measuring cup; level with a knife.
  7. Combine flour and 1/2 cup milk in a small bowl, stirring with a whisk until smooth.
  8. Add milk mixture and remaining 2 1/4 cups milk to pan; increase heat to medium-high. Bring to a boil; cook 1 minute or until thickened, stirring frequently.
  9. Remove from heat. Stir in 1 ounce Gruyre, Parmigiano-Reggiano cheese, salt, and pepper; stir until cheese melts.
  10. Coat baking dish with cooking spray.
  11. Spread 1/3 cup milk mixture in bottom of dish. Arrange 2 noodles over milk mixture; top with half of squash mixture and 2/3 cup milk mixture. Repeat layers once, ending with remaining noodles and remaining milk mixture. Cover with foil; bake at 450 for 15 minutes.
  12. Remove foil; sprinkle remaining Gruyre and pecans over top.
  13. Bake, uncovered, at 450 for 10 minutes or until lightly browned and sauce is bubbly.
  14. Let stand 5 minutes.

Nutrition Facts

Calories412kcal
Protein17.53%
Fat37.59%
Carbs44.88%

Properties

Glycemic Index
51.5
Glycemic Load
4.72
Inflammation Score
-10
Nutrition Score
25.238695434902%

Flavonoids

Cyanidin
0.81mg
Delphinidin
0.55mg
Catechin
0.54mg
Epigallocatechin
0.42mg
Epicatechin
0.06mg
Epigallocatechin 3-gallate
0.17mg
Isorhamnetin
3.72mg
Kaempferol
7.38mg
Myricetin
0.05mg
Quercetin
3.61mg

Nutrients percent of daily need

Calories:412.29kcal
20.61%
Fat:17.75g
27.31%
Saturated Fat:5.77g
36.08%
Carbohydrates:47.67g
15.89%
Net Carbohydrates:43.33g
15.76%
Sugar:10.99g
12.21%
Cholesterol:40.58mg
13.53%
Sodium:581.96mg
25.3%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:18.63g
37.25%
Vitamin A:11126.98IU
222.54%
Vitamin K:65.67µg
62.55%
Calcium:525.41mg
52.54%
Vitamin C:33.59mg
40.71%
Phosphorus:372.79mg
37.28%
Manganese:0.74mg
37.1%
Vitamin B2:0.41mg
24.34%
Vitamin B12:1.3µg
21.69%
Vitamin B1:0.32mg
21.57%
Potassium:748.15mg
21.38%
Magnesium:73.72mg
18.43%
Fiber:4.34g
17.34%
Vitamin B6:0.33mg
16.31%
Selenium:10.99µg
15.7%
Zinc:2.07mg
13.78%
Vitamin E:2.03mg
13.56%
Folate:53.94µg
13.49%
Vitamin D:1.91µg
12.7%
Vitamin B5:1.17mg
11.71%
Vitamin B3:2mg
9.98%
Copper:0.19mg
9.62%
Iron:1.57mg
8.71%
Source:My Recipes