Keto Lasagna with Zucchini Noodles
Keto Lasagna with Zucchini Noodles - Vegetables instead of vegetarian keto fans! Photo: Maren Baumgarten
Healthy, because
Even smarter
Nutritional values
The soy sliced meat is a vegetarian alternative to minced meat, it can not only be processed in a similar way, but also provides us with strengthening protein. In addition, there are indications that soy protein can reduce the total cholesterol level. Another advantage, it contains no additives compared to many other vegetarian or vegan alternatives.
The carbohydrate content of soy slices varies greatly from supplier to supplier, so keep the content low (7 grams of carbohydrate per 100 grams) to ensure that your keto lasagna is really ketogenic, use less of it if in doubt. If you would like to learn more about the KETO diet check out our informative article KETO DIET OVERVIEW
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(Percentage of daily recommendation)
| Calorie | 541 cal. | (26 %) | ||
| Protein | 35 g | (36 %) | ||
| Fat | 40 g | (34 %) | ||
| Carbohydrates | 9 g | (6 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 119 g | (397 %) |
| Vitamin A | 1.1 mg | (138 %) | ||
| Vitamin D | 1 μg | (5 %) | ||
| Vitamin E | 3.5 mg | (29 %) | ||
| Vitamin K | 201 μg | (335 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 9.3 mg | (78 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 251 μg | (84 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 43 μg | (96 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 58 mg | (61 %) | ||
| Potassium | 1,696 mg | (42 %) | ||
| Calcium | 544 mg | (54 %) | ||
| Magnesium | 199 mg | (66 %) | ||
| Iron | 7.8 mg | (52 %) | ||
| Iodine | 32.7 μg | (16 %) | ||
| Zinc | 3.6 mg | (45 %) | ||
| Saturated fatty acids | 21.4 g | |||
| Uric acid | 205 mg | |||
| Cholesterol | 144.1 mg |
Ingredients
- Ingredients
- 6 ozs soy meat substitute (chunks) (or ground beef)
- 10 ozs Spinach
- 1 shallot
- 2 Tbsps olive oil
- 1 Tbsp Tomato paste
- 6 ozs Vegetable broth
- salt
- peppers
- 1 tsp Nutritional yeast
- 1 cup Whipped cream
- ¾ cup Sour cream
- 1 pinch Nutmeg
- 1 tsp Guar Gum
- 14 ozs Zucchini
- 6 ozs Mozzarella
Kitchen utensils
Preparation steps
Soak meat substitute in hot water for 10-15 minutes according to package instructions, then drain off any remaining liquid. Clean, wash and spin dry spinach. Peel and finely chop the shallot.
Heat olive oil in a large pan, sauté shallot and soy meat or meat in it over medium heat for about 5-7 minutes, add tomato paste and fry briefly, then add spinach, deglaze with vegetable stock, bring to the boil once and season with salt, pepper and yeast flakes.
Mix the whipped cream with sour cream, salt, pepper and nutmeg. Pass the guar gum through a sieve and stir in gradually until a slightly viscous consistency is achieved.
Clean and wash the zucchini and cut them lengthwise into thin slices, the easiest way to do this is with a peeler. Drain the mozzarella and cut into small cubes.
Alternate in a casserole dish, layer soy/meat and spinach with cream and zucchini similar to a classic lasagne and finish with cream. Sprinkle with mozzarella for about 25 minutes in a preheated oven at 350°F, switch to the broil function of the oven for the last 3 minutes.
