low calorie turkey spinach lasagna main dish

Author of this recipe: Major Marriot

"Try this low-calorie turkey spinach lasagna recipe! Packed with lean protein, fresh spinach, and whole-grain noodles—healthy, hearty, and delicious!"

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Ingredients

• Here’s a list of ingredients for a **low-calorie turkey spinach lasagna** main dish, optimized with SEO-friendly formatting and keywords:
• - **Ground turkey breast** (lean, 99% fat-free)
• - **Whole wheat lasagna noodles** (or low-carb, gluten-free alternatives)
• - **Fresh spinach** (or frozen spinach, thawed and drained)
• - **Low-fat ricotta cheese** (or cottage cheese for a lighter option)
• - **Part-skim mozzarella cheese** (shredded)
• - **Parmesan cheese** (grated, for added flavor)
• - **Marinara sauce** (low-sodium, sugar-free, or homemade)
• - **Garlic** (minced, for flavor)
• - **Onion** (diced, for added depth)
• - **Egg** (1 large, to bind the ricotta mixture)
• - **Italian seasoning** (or a mix of dried basil, oregano, and thyme)
• - **Olive oil** (1-2 tsp, for sautéing)
• - **Salt and pepper** (to taste)
• - **Crushed red pepper flakes** (optional, for a spicy kick)
• - **Fresh basil** (optional, for garnish)
• This **healthy lasagna recipe** is perfect for a **low-calorie dinner** or **meal prep**, packed with **lean protein**, **fiber-rich spinach**, and **whole grains**. It’s a **family-friendly dish** that’s both **nutritious** and **delicious**!

Steps

1. # Low-Calorie Turkey Spinach Lasagna: A Healthy and Delicious Main Dish
3. Looking for a **healthy, low-calorie lasagna recipe** that doesn’t compromise on flavor? This **turkey spinach lasagna** is packed with lean protein, nutrient-rich spinach, and a light yet creamy sauce. Perfect for a **weight-conscious meal** or a family dinner, this dish is easy to make and sure to impress. Follow these detailed steps to create a **guilt-free lasagna** that’s both satisfying and nutritious.
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7. ## **Ingredients**
8. - 9 whole-grain or low-carb lasagna noodles
9. - 1 lb lean ground turkey (93% lean or higher)
10. - 2 cups fresh spinach (or frozen, thawed and drained)
11. - 1 small onion, finely chopped
12. - 2 cloves garlic, minced
13. - 1 cup low-fat ricotta cheese
14. - 1 cup low-fat mozzarella cheese, shredded
15. - 1/2 cup grated Parmesan cheese
16. - 1 jar (24 oz) low-sodium marinara sauce
17. - 1 tsp olive oil
18. - 1 tsp Italian seasoning
19. - Salt and pepper to taste
20. - Optional: Red pepper flakes for a spicy kick
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24. ## **Step-by-Step Instructions**
26. ### **1. Preheat the Oven**
27. Preheat your oven to **375°F (190°C)**. This ensures your lasagna bakes evenly and achieves that perfect golden top.
29. ### **2. Cook the Lasagna Noodles**
30. Boil the lasagna noodles according to the package instructions, but cook them **al dente** (slightly firm). Drain and set aside. To prevent sticking, lay them flat on a sheet of parchment paper.
32. ### **3. Prepare the Turkey Spinach Filling**
33. - Heat **1 tsp olive oil** in a large skillet over medium heat.
34. - Add the chopped onion and minced garlic, sautéing until fragrant (about 2-3 minutes).
35. - Add the **lean ground turkey**, breaking it up with a spoon. Cook until browned and fully cooked through.
36. - Stir in the **fresh spinach** and cook until wilted. Season with **Italian seasoning**, salt, pepper, and optional red pepper flakes.
38. ### **4. Assemble the Lasagna**
39. - Spread a thin layer of **low-sodium marinara sauce** on the bottom of a 9x13-inch baking dish.
40. - Place **3 lasagna noodles** on top of the sauce.
41. - Add half of the **turkey spinach mixture**, spreading it evenly.
42. - Dollop half of the **low-fat ricotta cheese** over the turkey mixture, then sprinkle with a third of the **low-fat mozzarella** and **Parmesan cheese**.
43. - Repeat the layers: sauce, noodles, turkey mixture, ricotta, and cheeses.
44. - Finish with a final layer of noodles, marinara sauce, and the remaining mozzarella and Parmesan.
46. ### **5. Bake the Lasagna**
47. Cover the baking dish with aluminum foil and bake for **25 minutes**. Remove the foil and bake for an additional **10-15 minutes**, or until the cheese is bubbly and lightly browned.
49. ### **6. Let It Rest**
50. Allow the lasagna to rest for **10 minutes** before slicing. This helps the layers set and makes serving easier.
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54. ## **Nutritional Benefits**
55. This **low-calorie turkey spinach lasagna** is a great source of **lean protein** from the turkey and **calcium** from the cheeses. Spinach adds **iron** and **vitamins A and C**, while whole-grain noodles provide **fiber**. Each serving is approximately **300-350 calories**, making it a perfect **healthy dinner option**.
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59. ## **Serving Suggestions**
60. Pair this lasagna with a **fresh green salad** or steamed vegetables for a complete meal. It’s also great for meal prep—store leftovers in the fridge for up to **3 days** or freeze for later.
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64. Enjoy this **delicious, low-calorie turkey spinach lasagna** that’s perfect for anyone looking to eat healthier without sacrificing flavor!

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• low calorie turkey spinach lasagna main dish