Low-Carb Zucchini Lasagne

Why eat Low Carb? 

At Real Life Medicine, low carb nutrition is one of our pillars. It is an extremely safe and evidence-based way to improve insulin resistance and manage type 2 diabetes, PCOS, fatty liver disease and other metabolic health conditions. When we improve insulin resistance, weight loss comes along without effort. 

Low Carb Swaps

There are low carb swaps for most foods and pasta is no exception. Zucchini is the great masquerader and is not only a great substitute for spaghetti but can double as a lasagna sheet. The key is to salt your zucchini slices and pat them down with paper towel to remove the excess water. If you skip this step you risk the lasagne being too watery. 

Other pasta Swaps

In Australia, there is a brand called Slendier that makes edamame fettuccine. This is minimally processed, low in carbs and tastes pretty good. 

Konjac noodles can also be used. There are a few quirks. My preference is to use them in dishes when you would use rice noodles such as laksa rather than traditional Italian pasta dishes. To get the best konjac noodles, you need to rinse the noodles first, don't over cook them and they can’t be frozen. 

Recipe

This low carb lasagne uses thinly sliced zucchini instead of pasta, packed with protein and flavour while keeping the carb count low.

Ingredients:

• 2 medium zucchinis, sliced lengthwise into thin strips
• 500g of minced beef 
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 can (400g) crushed tomatoes 
• 2 tablespoons dried basil
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 2 cups shredded mozzarella cheese
• 1 cup ricotta cheese
• 1/2 cup grated Parmesan cheese
• Olive oil 

Instructions:

1. Prepare the Zucchini:
• Preheat your oven to 180°C (375°F)
• Lay the zucchini slices on paper towels and sprinkle with salt. Let them sit for about 15 minutes to draw out excess moisture. Pat them dry with more paper towels.
2. Cook the Meat:
• In a large frypan, heat the olive oil over medium heat. Add the minced beef, onion, and garlic. Cook until browned.
3. Make the Sauce:
• Add the crushed tomatoes, dried basil, salt, and pepper to the pan. Simmer for about 20 minutes to allow the flavours to meld.
4. Layer the Lasagna:
• In a 9x13 inch baking dish, spread a thin layer of meat sauce on the bottom.
• Layer with zucchini slices, followed by ricotta cheese, mozzarella cheese, and more meat sauce. Repeat layers until all ingredients are used, finishing with mozzarella and Parmesan cheese on top.
5. Bake:
• Cover with foil and bake for 25 minutes.
• Remove foil and bake for an additional 15 minutes or until the cheese is bubbly and golden brown.
6. Serve:
• Let it cool for about 10 minutes before slicing and serving. 

Serves 6 

Macros per serving: (approximately)

• Protein: 35g
• Fat: 27g
• Carbs: 10g

Looking for Low Carb Meal Ideas?

Tacosagne

Lamb and Beef Strogranoff

Low-Carb Spaghetti Bolognese

Dr Mary Barson and Dr Lucy are the founders of Real Life Medicine. They help women who have been on every diet under the sun, optimise their health and achieve long lasting weight loss without feeling miserable or deprived.

They do this with their 3 step framework that 

• Improves metabolism
• Develops mindset skills 
• Provides tools to implement it easily into busy lives 

With this comes increased energy, vitality and confidence.

You can avoid chronic disease and stop living life on the sidelines!