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Low GI Recipe: Seafood Mushroom Lasagna

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April 8, 2010 by Johanna Burani

Low GI Recipe: Seafood Mushroom Lasagna

Everyday meals are great when they are not only good tasting, but also quick and easy to make.  Meals for special occasions, on the other hand, are usually given special attention by Italian cooks and may require some extra time to plan and prepare.  Lasagne is often the first choice for a special menu. 

Low GI Recipe: Seafood Mushroom Lasagna
Everyday meals are great when they are not only good tasting, but also quick and easy to make. Meals for special occasions, on the other hand, are usually given special attention by Italian cooks and may require some extra time to plan and prepare. Lasagne is often the first choice for a special menu.
Created by:
Cuisine: Italian
Recipe type: Pasta
Serves: 8
Ingredients
  • 2 tablespoons olive oil
  • ½ cup shallots, finely chopped
  • 1 large clove garlic, minced
  • 8 oz. mushrooms, coarsely chopped
  • 1 tablespoon flat-leaf parsley, finely chopped (2-3 large sprigs)
  • ½ tablespoon fresh thyme, leaves only (6-8 small sprigs)
  • ½ lb. medium-size shrimp, cut into 6 pieces
  • ½ lb. bay scallops, quartered
  • salt, and freshly ground pepper, to taste
  • 2 cups 2% milk
  • 4 tablespoons butter or margarine
  • 4 level tablespoons all-purpose flour
  • 16 lasagne strips, uncooked
Instructions
  1. Preheat oven to 400 degrees Fahrenheit
  2. In a large heavy skillet, add the olive oil, shallots and garlic and sauté lightly for 2 minutes. Add in the mushrooms and continue sautéing for 2 minutes. Add the parsley and thyme, mix all ingredients well, and cook for 2 minutes.
  3. Increase heat to medium-high and add the shrimp. Cook for 2 minutes, stirring well. Add in the scallops. Continue cooking the mixture until all shrimp pieces have turned pink (approximately 2 minutes). Add salt and pepper to taste. Set aside.
  4. In a small pot, pour the milk and heat gently until it slowly begins to bubble (approximately 7 minutes), shut the heat and cover the milk to keep it hot.
  5. In a separate, small, heavy saucepan, melt the butter or margarine, add the flour and whisk briskly for 1-2 minutes, taking care to prevent browning.
  6. Gradually add the hot milk to the butter-flour mixture, a few tablespoons at a time, continuing to whisk. Continue until all the milk has been added and the mixture is smooth and thick enough to coat a spoon. Season with salt and pepper. Set aside.
  7. In a large pot with salted boiling water, cook the lasagne strips, 6 at a time, following the manufacturer’s instructions. However, limit cooking time to just 7 minutes. Remove the lasagne strips with a slotted spoon and place on a clean linen kitchen towel, taking care that they do not overlap. Continue until all the pasta is cooked.
  8. Assemble the lasagne as follows: Place 2-3 tablespoons of the plain white (besciamella) sauce on the bottom of a lasagne pan (13” x 9” x 21/4”). Add the remaining sauce to the seafood-mushroom mixture. Place 4 lasagne strips on the bottom of the pan, allowing them to slightly overlap. Spread about ¾ cup of the mixture evenly over the pasta. Keep forming layers this way until all the pasta and sauce are used up. There will be 4 layers.
  9. Cover the pan with aluminum and place it on the upper rack of the oven. Bake for 15 minutes. Remove aluminum foil and continue baking for another 5 minutes.
  10. Remove the pan from the oven, cover with aluminum foil and let it rest for 10 minutes before serving.
Nutrition Information
Serving size: ⅛ of a pan Calories: 371 Fat: 12g Saturated fat: 3g Carbohydrates: 46g Fiber: 2g Protein: 22g Cholesterol: 59mg (assumes margarine)

 


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Gushers vs Tricklers


"Gushers" are quickly-digested carbohydrates that cause a rapid rise in blood glucose and fuel appetite.

"Tricklers" are slowly-digested carbohydrates that are gradually released into the bloodstream and sustain satiety. These are the good carbs.


Johanna Burani
MS, RD, CDE
Nutrition Works LLC
Morristown, NJ, USA

Expert in individualized, low-glycemic index (low GI) meal planning.

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