Healthy Garlic Butter Shrimp Scampi Lasagna
Ingredients:
– 12 whole wheat lasagna noodles (for added fiber)
– 1 pound large shrimp, peeled and deveined (a great source of lean protein and omega-3s)
– 4 tablespoons unsalted butter (use in moderation for heart health)
– 4 cloves garlic, minced (a natural immune booster)
– 1/4 teaspoon red pepper flakes (may boost metabolism)
– 1/4 cup white wine (or low-sodium chicken broth for a heart-healthy option)
– 1 cup reduced-fat heavy cream (for a lighter version, use a plant-based cream)
– 1 cup grated Parmesan cheese (rich in calcium for bone health)
– 2 cups reduced-fat shredded mozzarella cheese (provides protein and calcium)
– 1 cup part-skim ricotta cheese (lower in fat but still creamy)
– 1 large egg (high in protein)
– 1/4 cup chopped fresh parsley (packed with antioxidants)
– Salt and black pepper to taste (use sea salt for a mineral boost)
– Cooking spray (opt for an olive oil-based spray for heart-healthy fats)
Directions:
1. Preheat oven to 375°F (190°C). Cook whole wheat lasagna noodles according to package instructions, then drain and set aside. Whole wheat noodles add fiber, promoting digestive health.
2. In a large skillet, melt 2 tablespoons of unsalted butter over medium heat. Add minced garlic (immune-boosting) and red pepper flakes (for metabolism), cooking until fragrant, about 1 minute.
3. Cook shrimp in the skillet until pink and opaque, about 3-4 minutes per side. Shrimp is high in protein and low in calories, making it ideal for a balanced diet.
4. Pour white wine or low-sodium chicken broth into the skillet, simmering for 2 minutes. Stir in reduced-fat heavy cream and cook for another 2 minutes until the sauce has thickened. Remove from heat and stir in 1/2 cup of Parmesan cheese, which provides calcium for bone health.
5. In a bowl, mix part-skim ricotta, egg, remaining 2 tablespoons of butter, fresh parsley, salt, and pepper. This filling is protein-rich and provides essential vitamins.
6. Lightly spray a 9×13-inch baking dish with olive oil cooking spray, offering heart-healthy monounsaturated fats. Spread a thin layer of the cream sauce on the bottom of the dish, then arrange a layer of lasagna noodles over the sauce.
7. Spread half of the ricotta mixture over the noodles, top with half of the shrimp, and a layer of reduced-fat mozzarella cheese, offering a satisfying source of protein and calcium.
8. Repeat layers with remaining noodles, ricotta mixture, shrimp, and mozzarella cheese. Finish with a final layer of noodles and the remaining cream sauce. Sprinkle with the remaining Parmesan cheese.
9. Cover with foil and bake for 25 minutes. Remove foil and bake for an additional 10-15 minutes until the top is golden and bubbly. Let rest for 10 minutes before serving to allow flavors to meld.
Prep Time: 20 minutes | Cooking Time: 40 minutes | Total Time**: 1 hour
Calories: 450 kcal per serving (lighter with low-fat dairy alternatives) |Servings: 6 servings
By incorporating these healthier ingredients, you can enjoy a delicious, balanced dish that’s lower in calories and higher in essential nutrients, perfect for maintaining a wholesome lifestyle.