AIS Sports Nutrition

Mexican chicken lasagne

HINT: Serve with a large crusty roll to increase the carbohydrate level and with a salad for an added vitamin boost

Spray canola or olive oil
400 g lean minced chicken
1 red capsicum, finely chopped
1 teaspoon finely chopped red chilli
440 g can red kidney beans, rinsed and drained
575 g jar tomato-based pasta sauce
400 g can crushed tomatoes
375 g fresh lasagne sheets
375 g low-fat ricotta cheese
½ cup grated reduced-fat cheese

Preheat the oven to moderate (180°C or 350°F).  Spray a nonstick frying pan with oil and heat.  Cook the mince over high heat for about 5 minutes, or until browned, using a wooden spoon to break up the lumps.  Add the capsicum, chilli, beans, pasta sauce and tomatoes and stir to combine.  Spray the base of a large lasagne dish lightly with oil.  Cut the pasta sheets to size and arrange a layer of pasta over the base of the dish.  Top with a thin layer of sauce.  Continue layering the pasta and sauce, finishing with a layer of pasta.  Spread the ricotta over the pasta, and sprinkle with the grated cheese.  Bake for 30 minutes or until the lasagne begins to brown around the edges.  Stand for 5 minutes before cutting into squares to serve.

 

ANALYSIS per serve 
4
6
Energy kJ (Cal)
3127 (747)
2085 (498)
Carbohydrate (g)
87
58
Protein (g)
57
38
Fat (g)
19
13
Calcium, Iron, Fibre, Zinc

Preparation time: 15 minutes
Cooking time: 40 minutes
Serves: 4-6

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