Lasagna made from whole wheat doesn’t spike the post-lunch blood sugar as much as the refined flour varieties. Tuna rich in omega- 3 fatty acids and Vitamin D are ideal for people with diabetes who run a higher risk of cardiovascular problems, high blood pressure and elevated triglycerides.
Ingredients:
Tuna /White Pomfret (boneless ) - 700 g
Onion – 2
Olive oil – 2 tbsp
Tomato puree – 1 cup or 250g
Sundried tomatoes - 10 g
Freshly ground pepper - ¼ tsp
Sweet corn - 300g
Mushroom - 125 g
Whole wheat lasagna – 225g
Grated parmesan – 30 g
Chopped parsley – 15g
White oil – 30 ml
Cheddar cheese or other-15 g
Method:
1. Cut the fish into one inch cubes. Poach them in a shallow pan of water with a squeeze of lime, crushed peppercorns and a pinch of salt for 7-8 minutes. Keep the poached fish aside.
2. Saute the sweet corn and mushroom.
3. Next, fry the onions rings and crushed garlic. Add the tomato puree and stir for a few minutes. Add the fish, sliced mushroom, cooked sweet corn and chopped parsley to the tomato sauce and cook over a low flame for a few minutes. Add two- thirds of the grated parmesan cheese.
4. Cook the lasagna sheets in a pan of boiling water with a little salt added, for 6-7 minutes or al dente.
Layer a third of the cooked lasagna sheets at the bottom of an oven proof dish. Next cover it with a third of the fish mixture. Repeat with two more layers of lasagna and fish. Top it with sundried tomatoes and grated cheddar cheese. Bake in a moderately hot oven for 5 minutes.
Serve hot.
Nutrient Content Per Serving:
Calories – 395 kcal; carbohydrate – 45 g; Protein – 30 g; Fat – 10 g; Calcium – 380 mg; VitaminA -25 IU
(Vitamin A may increase if the oil used is fortified with it)
