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@han.han.1993: #thoitrangtreem #mevabe #setxinhchobe

Hân Hân
Hân Hân
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Thursday 03 September 2026 07:02:53 GMT
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WELCOME TO EAT LIKE A PhD NUTRITIONIST 🛒 🥦 WEEK 3 This week’s dinner is a super greens one pot lasagne. INGREDIENTS: 6-8 wholewheat lasagne sheets (broken up) 150g grated cheese (mozzarella, cheddar or mix) 2 tbsp pesto (for dollops on top) 1 tbsp olive oil 1 medium red onion, finely chopped 1 clove garlic, minced 2 tins chopped tomatoes (400g each) 2 medium courgettes, slices into half moons 1 jar butter beans with stock. If using a can, drain & rinse the beans 1 tsp dried oregano ½ tsp chilli flakes salt & pepper to taste SPINACH & RICOTTA LAYER 500g fresh spinach 250g ricotta 2 tbsp fresh dill, chopped 1 tbsp fresh bail, chopped salt & pepper to taste BECHAMEL SAUCE 40g plain flour 40g butter 400ml milk Fresh nutmeg METHOD: 1. Pre-heat the oven at 180C. 2. Heat olive oil in a large pan. Add chopped onion and garlic and sauté. Add chopped tomatoes, courgettes, butter beans, oregano, chilli flakes, salt, and pepper. Simmer 15 min. 3. Ricotta layer: blanch spinach in boiling water (or sauté), drain and roughly chop. Mix in ricotta, dill, basil, salt, and pepper. 4. béchamel sauce: melt butter in a small saucepan. Stir in the flour and cook for one minute, while constantly stirring to remove any lumps. Gradually whisk in the milk little by little - make sure you whisk well between each addition. Cook until thickened. Season with lots of freshly grated nutmeg, salt, pepper. 5. Assemble the lasagne: break the lasagne sheets into smaller pieces and stir them into the tomato layer. Spoon the ricotta mixture on top of the tomato layer and stir gently. Pour over the béchamel and add small dollops of pesto. Sprinkle grated cheese evenly on top. 6. Bake for 25-30 minutes until golden and bubbling. Follow the @nutritionreporter to not miss any episode of the meal-prep series! All recipes are pinned in the highlight on my page and on my website (linked in bio). #mealprep #highprotein #highfibre #lasagne #comfortfood
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