Butternut Squash Lasagna With Kale Pesto - A Heart Healthy Meal

Enjoy this heart healthy recipe of butternut squash lasagna with kale pesto.  If you love squash, kale and enjoy eating a veggie packed lasagna chock-full of calcium and magnesium then this recipe is for you.  It is nutrient rich, easy to make and budget friendly.


But best of all is that it is filling, hearty and has fiber which is one key to losing weight and lowering high blood pressure.


To maintain and achieve good health there are four rules to follow, and they are:



  1. Good nutrition and diet.


  2. Adequate exercise.


  3. Sufficient rest and relaxation, and;


  4. A positive mental attitude.

The foods you consume can become your medicine so lets start with this delicious and also filing meal.


Butternut Squash Lasagna With Kale Pesto

Veggie Lasagna with Pesto http://www.info-on-high-blood-pressure.com/Butternut-Squash-Lasagna.htmlButternut Squash Lasagna With Kale Pesto

Ingredients

  • 1 tablespoon extra virgin olive oil.


  • 1/2 red onion, finely chopped


  • 2 1/2 cups peeled, seeded and finely chopped butternut squash


  • 1/2 teaspoon sea salt


  • 1/2 teaspoon ground nutmeg


  • 1/2 cup fresh orange juice


  • 3 tablespoon unsalted butter


  • 3 tablespoon white whole-wheat flour


  • 1 1/2 cups low-sodium chicken broth


  • 6 whole-grain lasagna noodles


  • 5 cups finely chopped kale (discard ribs and stems)


  • 2 cloves garlic


  • 1/4 cup blanches unsalted almonds or walnuts


  • 1/2 teaspoon ground black pepper


  • 1/4 cup grated Parmesan cheese


  • 1 cup whole-milk ricotta cheese


  • 1 large egg

Cooking Instructions For A Heart Healthy Meal

Heat a large nonstick skillet on medium heat and brush with 1/2 teaspoon oil.  Add onion, cook stirring often until softened.  Add squash, 1/4 teaspoon salt and nutmeg, continue cooking for another 5 minutes.  Add orange juice and bring to a boil.  Reduce heat and simmer until squash is tender, still holding shape.  Set aside.

 

In a saucepan melt butter, add flour and cooking stirring for one minute.  Whisk in broth and bring to a simmer.  Cook on low heat until sauce thickens and set aside.


Preheat oven to 350F.

 

Mist a rimmed baking sheet and an 8 x 8-inch baking dish with cooking spray and set aside.

 

Bring a large pot of water to a boil and add noodles and cook for about 10 minutes.  Using tongs, transfer noodles to prepared baking sheet, separating gently.  Cut each noodle in half crosswise to yield 12 pieces.  Set aside.


In the same large pot of boiling water cook kale until wilted, about 30 seconds and drain.

 

Recipe For Kale Pesto

In a food processor add garlic and finely chopped.  Then add almonds, pepper, kale and remaining oil, salt and process until a paste forms.  Stir in 1 tablespoon Parmesan.  Set aside pesto.

 

In a small bowl combine ricotta, egg and 2 tablespoon Parmesan.

 

Spread 3 tablespoon sauce on bottom of baking dish and cover bottom with 4 noodle pieces.  Spread with half of ricotta, one-third of pesto then half of squash mixture.  Top with 5 noodle pieces then with half of remaining sauce.  Repeat with remaining half of ricotta, half of remaining pesto and 4 noodle pieces, and spread remaining sauce on top.

 

Add remaining squash and dollop with remaining pesto.  Sprinkle with remaining 1 tablespoon Parmesan.  Cover loosely with foil and bake until cheese is melted and filing is bubbly, about 30 minutes.


It can be easy to eat well and still lose weight with a side benefit of lowering your high blood pressure.  Enjoy.



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