Zucchini Lasagna: Heart Healthy and Comforting Recipe

Maintaining a heart-healthy diet is paramount for overall well-being and longevity. The heart is a vital organ responsible for pumping blood and supplying the body with essential nutrients. Adopting a diet rich in fruits, vegetables, whole grains, lean proteins, and low-fat dairy can significantly reduce the risk of cardiovascular diseases, such as heart attacks and strokes. These nutrient-dense foods help regulate blood pressure, lower cholesterol levels, and manage weight, all crucial factors in promoting optimal heart health. Zucchini lasagna is a perfect variation to a classic, comforting recipe that will help keep your heart healthy and strong.

Zucchini, a versatile and nutritious vegetable, contributes significantly to heart health. Packed with essential nutrients like potassium, which aids in regulating blood pressure, zucchini helps maintain cardiovascular well-being. The vegetable is also a rich source of antioxidants, particularly vitamin C and manganese, which combat oxidative stress and inflammation, known contributors to heart disease.

Thanks to its fiber content, Zucchini also supports a healthy cholesterol profile by reducing LDL cholesterol levels. With its low calorie and high water content, zucchini promotes weight management, another key aspect of heart health. Whether grilled, sautéed, or incorporated into various dishes, such as lasagna, adding zucchini to your diet enhances flavor and provides a heart-boosting array of nutrients, making it a valuable ally in the pursuit of cardiovascular wellness.

Here’s an easy heart healthy recipe that adds zucchini to an all-time favorite.

Heart Healthy Zucchini Lasagna Recipe

Prep time        Cook time       Yields               Serving Size

20 minutes      40 minutes      6 servings        1 piece

 

Ingredients

Nonstick cooking spray

¾ C part-skim grated mozzarella cheese, divided

¼ C grated parmesan cheese, divided

1½ C fat-free cottage cheese

½ lb cooked lasagna noodles, cooked in unsalted water

2½ C low-sodium tomato sauce

2 tsp dried basil

2 tsp dried oregano

¼ C chopped onion

1 clove garlic, minced

⅛ tsp ground black pepper

1½ C sliced zucchini

 

Directions

1. Preheat oven to 350 °F. Lightly spray a 9×13-inch baking dish with cooking spray.
2. In a small bowl, combine ⅛ cup mozzarella cheese and 1 Tbsp parmesan cheese. Set aside.
3. In a medium bowl, combine the remaining mozzarella and parmesan cheeses with the cottage cheese. Mix well and set aside.
4. Combine the tomato sauce with the basil, oregano, onion, garlic, and black pepper.
5. Spread a thin layer of the sauce in the bottom of the baking dish. Add a third of the noodles in a single layer. Spread half of the cottage cheese mixture on top. Add a layer of zucchini.
6. Repeat layering: Add a thin coating of sauce. Top with noodles, sauce, and reserved cheese mixture. Cover with aluminum foil.
7. Bake for 30 to 40 minutes. Cool for 10 to 15 minutes. Cut into 6 portions.

Tip: To reduce sodium, use low-sodium cottage cheese.