I make a lasagna using 1 lb of 93% ground beef, 9 regular lasagna noodles (or use whole wheat for more fiber), 1 small carton of part skim ricotta, 4 oz (if I remember correctly) of part skim mozzarella, a light sprinkling of Parmesan cheese (Kraft) on each layer and 1 jar of Prego Spaghetti Sauce (mushroom).
I analyzed it once and it basically ends up being about 350 cals per serving (which is 1/6 of the lasagna), 14 grams of fat and 30 grams of protein. I don't remember exactly how much sodium is in it (less than 400 mg per serving), but it's less than the frozen varieties. It's got about 30% of your daily calcium, too (cheese is a good source of calcium).
I make it on occasion and have it with a salad or veggies and a piece of garlic toast (a slice of sourdough sandwich bread with 5 sprays of butter spray, a sprinkle of garlic powder, a little paprika for color and a sprinkle of parsley).
You can have lasagna as long as you sub things. Meatless is best, use eggplant or zucchini instead. If you do use meat, use low fat, and brown it and then drain off any excess oil. Add the sauce to it and use it sparingly (probably half of what any recipe calls for). Cheese is similar. Use low fat (don't use no fat as it tastes terrible) and only use 1/3 to 1/2 of it. Use whole wheat lasagna noodles and at least add some veggies like eggplant, zucchini, spinach or similar to make it healthier and fill in the lost meat and cheese. Consider layering one of the meat layers with vegetables instead.
Then the main thing is to make the serving size about 1/2 to max of 2/3 of the typical.
Lasagna is a tough one as it has lots of calories. But you can sub and have SOME of it. Add a salad on half of your plate and some other cooked low carb veggie (like squash) and you can have a filling meal with a small serving of lasagna.
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