Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 17.6% of RDA
• Calories: 44.4% of RDA
• Carbs: 14.7% of RDA
• Fat (total lipid): 36.3% of RDA
• Fiber: 14.2% of RDA
• Fructose: 1.1% of RDA
• Protein: 41.0% of RDA
• Sodium: 35.5% of RDA
• Sugar: 32.8% of RDA
• Vitamin A (IU): 64.5% of RDA
• Vitamin B6: 47.5% of RDA
• Vitamin C: 73.2% of RDA
• Iron: 1.6% of RDA
• Magnesium: 21.7% of RDA
• Manganese: 6.8% of RDA
• Niacin: 62.1% of RDA
• Potassium: 21.6% of RDA
• Zinc: 22.9% of RDA
If all nutritional components are less than 50% of RDA
(and all vitamins and minerals are less than 400% of RDA)
the recipe gets a “Bon Appétit” rating.
Please provide succinct feedback on why this substituion looks like it may not be correct.
E.g.:
It looks like a mistake.
It won't work for 99% of recipes.
Error: we need a reason for your feedback.
Thank you for the feedback! (We'll check it out...)
PREPARATION
MAKING THE GREEN SAUCE
1.
Bring a large pot of water to a rolling boil. While it’s coming to a boil, prepare a large ice bath to shock the vegetables.
2.
Pop the garlic in the water and let it cook while you’re blanching. Blanch the vegetables in batches: 1-2 minutes for the broccoli and peas, 30 seconds for the spinach.
3.
Immediately plunge into the ice water to stop the vegetables from cooking.
4.
When cool, drain well. Place the vegetables and garlic in a food processor or blended and blitz until smooth and uniform.
5.
If needed, add a touch of chicken stock to thin out. Taste and season with salt and pepper. Set aside.
COOKING LASAGNA NOODLES
6.
Bring a large pot of salted water to a boil and cook the lasagna noodles according to the package, draining and rinsing lightly when cooked.
PREPARING THE CHEESE SAUCE
7.
While the noodles are cooking, make the cheese sauce: Over medium heat, in a large sauce pan, melt the butter.
8.
Add the flour and stir constantly over medium heat for about 3-5 minutes, until smooth.
9.
Pour in half of the milk in a thin stream while whisking. When smooth, add the rest of the milk.
10.
Keep on medium heat and whisk for about 10 minutes, until the sauce thickens. Stir in the cheese and season with salt and pepper to taste.
MAKING THE LASAGNA
11.
Preheat the oven to 375°F.
12.
In an oven-proof casserole dish spread out a generous amount of the cheese sauce, then the green sauce.
13.
Top with some chicken and a layer lasagna noodles. Repeat until you have used up all of the noodles and sauce. End with a cheese layer, topping with the remaining shredded cheese.
14.
Bake for 40 minutes or so, or until the cheese is melty, bubbling, and a deep golden color. Let sit for 10-15 minutes before slicing in an enjoying.
THIS RECIPE CAN BE CUSTOMIZED
1.
Make it Gluten Free!
A partially gluten-free variant of this recipe can be made to reduce the amount of gluten.
Just substitute gluten-free all-purpose flour for all-purpose flour.
2.
Make it Dairy Free!
A partially dairy-free variant of this recipe can be made to reduce the amount of dairy.
Just substitute Earth Balance Natural Buttery Stick for butter.
3.
Make it Wheat Free!
A partially wheat-free variant of this recipe can be made to reduce the amount of wheat.
Just substitute gluten-free all-purpose flour for all-purpose flour.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 888
Protein 46.1 g
Carbohydrates 40.4 g
Iron 0.30 mg
Fiber 3.98 g
Calcium 176 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
