The light broccoli and mozzarella lasagna without bechamel is very simple in ingredients and preparation; tasty but light.
I used ridged semolina durum wheat lasagne sheets, dried pasta (not fresh).
Creamy with melting mozzarella.
The Sicilian broccoli is the protagonist of our winter table.
It is a typical variety from southern Italy.
With an intense green color, it belongs to the Brassica family and is much appreciated because it has a less strong smell and a more delicate taste compared to other broccoli varieties.
In Sicily, in the Ragusa area, it is called scramuzza or scramuzzatura.
Choose small or medium broccoli heads, firm with bright green florets, avoiding yellowing or faded ones.
Typical southern Italian varieties: Sicilian broccoli, Calabrian broccoli and Apulian broccoli – called branching varieties – green and rich in benefits, they are very similar and generally referred to as the southern broccoli.
- Difficulty: Easy
- Cost: Budget-friendly
- Preparation time: 20 Minutes
- Portions: 2 People
- Cooking methods: Electric oven
- Cuisine: Italian
Ingredients
As an alternative to ridged semolina durum wheat lasagne sheets (dried, not fresh), you can use:
– paccheri or schiaffoni;
– conchiglioni or lumaconi;
– short pasta;
to stuff with broccoli and gratin with mozzarella and grated cheese.
- 6 oz ridged lasagne sheets
- 1 head broccoli (Sicilian)
- as needed water
- 1 pinch salt
- 1 pinch baking soda
- 1 pinch salt
- 1 pinch mixed peppercorns (whole, with grinder)
- mozzarella (amount according to dietary plan)
- as needed cheese (grated: caciocavallo or grana or parmigiano)
Suggested tools
- Knife
- Cutting board
- 1 Baking dish
Preparation
Notes for hyperglycemia | prediabetes and diabetes
– the simple composition pasta + mozzarella allows easy control of weights and portions;
– light cooking without sautéing;
– broccoli provide fiber;
– light thanks to no bechamel.
Cut the broccoli into florets and slightly score the stalks of the florets with a knife.
Place the florets in a colander and wash them thoroughly under running water.
* for a more accurate cleaning, soak the florets in water with a little baking soda for at least 20 minutes.When boiling, use as little water as possible to best preserve its beneficial properties.
In a pot, bring salted water to a boil.
Add the broccoli florets and a pinch of baking soda so they remain a bright green color, and cook for about 8-10 minutes until tender but not falling apart.Broccoli cooking times
– 8 minutes for firm broccoli that retain their shape;
– 10 minutes for softer broccoli perfect for blending or turning into a cream;
adjust depending on desired consistency.With the help of a slotted spoon, gently remove the broccoli florets and transfer them to a container.
Do not discard the cooking water; we will use it to cook the lasagne sheets or the pasta.
Select the florets you will use.
Slice the stalks thinly and mash the florets with a fork to reduce them to a cream.
Season with a pinch of salt and a pinch of pepper.For my lasagna preparation I used mozzarella.
For an even lighter version, you can use:
– light mozzarella;
– cottage cheese (fiocchi di latte);
– ricotta.Remove the mozzarella or mozzarellas from their liquid, drain and slice.
If you use cottage cheese or ricotta, drain well.Cook the ridged lasagne sheets very al dente [they will be finished in the oven] in the broccoli cooking water if you reserved it, drain them and quickly rinse under running water.
I cooked them exactly half of the time indicated on the package.Drain them gently and run them under cold water.
Lay them out on a work surface separated to dry.
Prepare an ovenproof baking dish.
Spread a layer of broccoli cream on the bottom of the baking dish.
Then begin to layer the lasagna:
– lasagna sheet;
– broccoli cream;
– mozzarella;
and continue in this order until the last layer of lasagna.Finish with:
– mozzarella;
– a sprinkle of grated cheese;
– pepper.The mozzarella on top prevents the pasta from drying out in the oven.
Preheat the oven briefly.
Bake at 356°F for 15-20 minutes in a convection oven until a crispy crust forms on the surface.Let the lasagna rest a few minutes before serving.
Plate.
Your light broccoli and mozzarella lasagna without bechamel is ready.
Enjoy your meal!
The light broccoli and mozzarella lasagna without bechamel is a complete dish; add your portion of vegetables so as to compose a balanced meal or main course that helps keep blood sugar stable.
Storage, tips and variations
Baked pasta with broccoli and mozzarella or gratin pasta with broccoli and mozzarella
As an alternative to ridged semolina durum wheat lasagne sheets (dried, not fresh), you can use:
– paccheri or schiaffoni;
– conchiglioni or lumaconi;
– short pasta;
to stuff with broccoli and gratin with mozzarella and grated cheese.
Use whole wheat pasta to increase fiber content.
The filling can be adapted to different dietary needs:
– lactose-free;
– vegan.
You might be interested in the light cauliflower bechamel.
If you want even softer and juicier lasagna, add a couple of ladles of light pumpkin velouté to the broccoli; the light pumpkin velouté lets you use pumpkin without overdoing the quantity because the pulp is diluted with water.
If there are leftovers, they are also great the next day!
They keep in the fridge for 1-2 days, well covered with aluminum foil.
Just reheat them in the oven.
FAQ (Questions and Answers)
Can I steam the broccoli instead of boiling it?
Of course: steaming better preserves the nutrients.
Prediabetes and cheeses
Follow your dietary plan.
In general, cheeses should be consumed in moderation – no more than twice a week – preferring fresh cheeses to aged ones such as: cottage cheese, cow ricotta, light spreadable cheese, mozzarella, feta.
