Zucchini / Courgette Lasagne – KETO
An easy zucchini lasagne casserole with minced meat, onions, and a tomato sauce. Keto, low carb, and gluten free.
Ingredients
• Around 500 grams zucchini (about 2 large or 3 medium, don’t need to peel)
• 500 Grams Minced beef (Lower fat works best, eg Premium)
• 1 450 gram can unsalted tomato puree or canned tomatoes (no salt added is best)
• 1 cup finely chopped onion
• 1 1/2 cups grated mozzarella cheese
• 1/2 cup finely grated parmesan cheese (should be powder-like)
• 1 tablespoon olive oil
• 1 tablespoon dried oregano
• 2 teaspoons salt
• 1/4 teaspoon ground cayenne
Instructions
Making the meat sauce: a high-sided pan over medium heat until hot (I use a large pan with high sides)
1. Heat Pan, fry onions in oil and cook until softened, about 5 minutes, stirring occasionally.
2. Add mince to the pan. Cook until it’s no longer pink, about 5 minutes, breaking it apart as it cooks.
3. Add can of tomatoes, stirring it in. Bring to a simmer over medium-high heat, then gradually reduce the heat as needed to maintain a simmer. Simmer for about 10 minutes to thicken the sauce, stirring
frequently. The resulting sauce should be thick, easily clinging to the meat and onions; this helps reduce excess moisture in the resulting lasagne.
4. Add oregano, salt, and cayenne. Stir for a minute until well-mixed. Turn off the heat.
Assembling and baking the lasagne:
1. Position an oven rack in the lower half of the oven, and preheat to 375 F. Set aside a baking dish.
2. For each zucchini, slice off both ends and discard them. Stand the zucchini vertically on a stable flat end, and carefully slice along its length into 1/8 – 1/4 inch thick strips. Don’t worry if the
slices aren’t perfect.
3. Arrange about one-third of the zucchini slices along the bottom of the baking dish so that they are slightly overlapping in a criss-cross pattern. Evenly spread about half of the meat sauce over the
zucchini. Distribute about 1/2 cup of mozzarella cheese on top of the meat sauce.
4. Repeat with another zucchini layer, a meat sauce layer, and a cheese layer.
5. Top with remaining zucchini slices. Add another 1/2 cup mozzarella cheese and 1/2 cup parmesan cheese on top of the zucchini. Give the baking dish a quick shake so the cheeses spread out and settle
into cracks.
6. Bake at 190 C until the lasagne is golden brown on top, about 45 minutes. Let it cool for at least 15 minutes to allow the lasagne to set and cease bubbling before slicing.
Nutrition Info
Makes 4 Servings
Amount Per Serving (quarter of 8×8 casserole):
Calories 430
Total Fat 23g 36%
Saturated Fat 11g 57%
Cholesterol 104mg 35%
Sodium 1550mg 65%
Net Carb 8g
Total Carb 12g 4%
Dietary Fibre 4g 15%
Sugars 7g
Protein 38g
Vitamin A 21% · Vitamin C 41% · Calcium 41% · Iron 23%
NOTE: The liquid in the Zucchini can become an issue. If you are bothered by this you can salt your slices prior to cooking. This will take out a lot of the moisture. Or alternatively grill your Zucchini slices, and then use. Or Keep your meat sauce very thick, eg simmer it down before use so it is thick.
