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Fresh Living Network
Low GI napolitana vegetable bake

Low GI napolitana vegetable bake

Brimming with goodness from all the vegetables, this healthy alternative to lasagne is a must to try! Taken from the low GI, low fat recipe book by Gabi Steenkamp and Liesbet Delport, Eating for Sustained Energy 4 (Tafelberg).
4
RECIPE TYPE:Mains
 
ENERGY 1343KJ
CARB 45g
PROTEIN 14g
FAT 9g
Method
  • Preheat the oven to 180°C.
  • In a saucepan, heat the oil and fry the onion until transparent. Add the courgettes and the red pepper and saute for about 5 minutes.
  • Add the tomatoes, garlic, salt and pepper and simmer for about 15 minutes, stirring occasionally. The mixture is done when it forms a thick spoonable sauce. Lastly, add the fresh herbs and mix well. Set aside.
  • While preparing the cheese sauce, cook the butternut slices in boiling water or microwave for 10 minutes on high. Pour the water off into a sealable jug, to use in the cheese sauce or to save for another day.
  • Prepare the cheese sauce by heating the oil slowly in a small saucepan.
  • Pour the milk and vegetable water onto the hot oil.
  • Add the salt and mustard powder and bring to a boil.
  • Meanwhile mix the flour into a smooth paste with a little water, in a mug or small jug or bowl.
  • As soon as the milk mixture boils, pour a little of the hot milk into the flour mix and stir well.
  • Pour the flour and water mix back into the rest of the milk mixture. Return to the heat and cook until the sauce thickens, stirring with a wisk. Add the parmesan cheese. Set aside.
  • Put together the vegetable bake; pour boiling water into a baking tray and place the lasagne sheets into the water to soften (about half a minute).
  • Remove them from the hot water and place two sheets side by side in a lightly greased square baking dish (200mm x 200mm) to line the bottom of the dish.
  • Top with half the vegetable Napolitana sauce. Layer the cooked butternut slices on top.
  • Pour about a third of the cheese sauce over the butternut slices and spread evenly with the back of the spoon.
  • Spoon over the rest of the vegetable Napolitana sauce.
  • Top with the last two pasta sheets ans pour the rest of the cheese sauce over evenly.
  • Lift the edges of the bake to let the sauce run down the sides a little.
  • Sprinkle the cheese evenly on top and then bake for 20 - 25 minutes in the preheated oven, until heated through and bubbling. The dish can also be baked in the microwave oven, 10 minutes on high (provided you have uesed a glass or ceramic baking dish).
  • Serve with a large mixed salad or a fruit for desert.
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EXCLUSIONS

Dairy free Dairy free Dairy free

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