Family Dinner: Healthier Chicken Spinach and Artichoke Lasagna with Low-Fat Alfredo Sauce

Wwwwwhhaaaaa? Low-fat Alfredo? This is almost too good to be true.

You know I am a Wisconsin girl at heart, which means that I will take my cheese any way I can get it, but I feel a little better knowing this low fat version won't end up on my ass. And no, it isn't as good as the real deal, but it my humble opinion, it is a close second. And it is way better than having to go out and buy new fat clothes.

And this healthified sauce is made even better by combining it with this lasagna....think warm spinach and artichoke dip all to yourself. With some chicken for a protein filler. This is another recipe made faster (and lazier) by pre-cooked and shredded chicken breasts and my food processor. As always, if you don't have one, then you need to get one you can still make this, easy-peasy.  You will just need to spend some extra time chopping.

Low-Fat Alfredo Sauce
Makes 8 Servings
115 cals / 7g fat / 6g carbs / 8 g protein

1 TB butter
2 garlic cloves, minced
2 TB flour
2 cups fat-free milk
1/2 tsp nutmeg
1/2 tsp salt
1/4 tsp pepper
1 cup grated Parmesan cheese

In a large sauce pan, heat the butter over medium heat until beginning to bubble. Add the garlic and cook until fragrant, about one minute. Stir in the flour and cook until thick and smooth and slightly darkened. Using a whisk, slowwwwwwly stir in the milk. Continue whisking until smooth. Raise the heat to medium-high, and continue to stir with a whisk. Add the cream cheese, nutmeg, salt, and pepper. Continue to cook, stirring constantly until cream cheese is blended in smooth and sauce is thickened, about 10 minutes. Once thickened, remove from heat and stir in Parmesan cheese until smooth.

Chicken Spinach and Artichoke Lasagna
Makes 12 Servings
290 cals / 12g fat / 22g carbs / 22g protein

4 cloves of garlic
1/2 medium onion
1 box frozen chopped spinach, 10 oz, thawed and squeezed dry
1 can artichoke hearts in water, drained
1 container part-skim ricotta cheese
2 cups cooked and shredded chicken breast
1 egg
1/2 cup Parmesan cheese
1 1/2 cups reduced fat shredded Mozzarella cheese
12 no-boil lasagna noodles (I like the flat ones)
1 recipe low fat Alfredo sauce (see above)

Pre-heat oven to 375. Spray a 13x9 pan with cooking spray and set aside. In a food processor, process the garlic cloves until finely chopped. Add the onion and process until diced. Add the spinach and artichoke hearts and pulse it all together until everything is chopped up into little pieces and well-mixed.

In a separate bowl, beat the egg, then add ricotta, spinach mixture, shredded chicken breasts, and Parmesan cheese. Season with salt and pepper.

Spread ~1 1/2 cup Alfredo sauce on the bottom of the dish (enough to cover the bottom). Lay 4 lasagna noodles over the sauce (these will expand as they cook). Top with 1/2 ricotta filling, spread evenly over the noodles to the sides of your dish, then sprinkle with 1/4 cup Mozzarella cheese. Repeat layering with 4 more noodles, the remaining 1/2 of the ricotta mixture, and 1/4 cup Mozzarella. Top with last 4 noodles. Pour the remaining Alfredo sauce evenly over the top, then sprinkle with the remaining 1 cup of Mozzarella.

Cover dish with foil and bake for 45 minutes. Remove foil and bake on covered for an additional 10-15 minutes, until top begins to brown. Let sit for 5 minutes before cutting.

Wwwwwhhaaaaa? Low-fat Alfredo? This is almost too good to be true.

You know I am a Wisconsin girl at heart, which means that I will take my cheese any way I can get it, but I feel a little better knowing this low fat version won't end up on my ass. And no, it isn't as good as the real deal, but it my humble opinion, it is a close second. And it is way better than having to go out and buy new fat clothes.

And this healthified sauce is made even better by combining it with this lasagna....think warm spinach and artichoke dip all to yourself. With some chicken for a protein filler. This is another recipe made faster (and lazier) by pre-cooked and shredded chicken breasts and my food processor. As always, if you don't have one, then you need to get one you can still make this, easy-peasy.  You will just need to spend some extra time chopping.

Low-Fat Alfredo Sauce
Makes 8 Servings
115 cals / 7g fat / 6g carbs / 8 g protein

1 TB butter
2 garlic cloves, minced
2 TB flour
2 cups fat-free milk
1/2 tsp nutmeg
1/2 tsp salt
1/4 tsp pepper
1 cup grated Parmesan cheese

In a large sauce pan, heat the butter over medium heat until beginning to bubble. Add the garlic and cook until fragrant, about one minute. Stir in the flour and cook until thick and smooth and slightly darkened. Using a whisk, slowwwwwwly stir in the milk. Continue whisking until smooth. Raise the heat to medium-high, and continue to stir with a whisk. Add the cream cheese, nutmeg, salt, and pepper. Continue to cook, stirring constantly until cream cheese is blended in smooth and sauce is thickened, about 10 minutes. Once thickened, remove from heat and stir in Parmesan cheese until smooth.

Chicken Spinach and Artichoke Lasagna
Makes 12 Servings
290 cals / 12g fat / 22g carbs / 22g protein

4 cloves of garlic
1/2 medium onion
1 box frozen chopped spinach, 10 oz, thawed and squeezed dry
1 can artichoke hearts in water, drained
1 container part-skim ricotta cheese
2 cups cooked and shredded chicken breast
1 egg
1/2 cup Parmesan cheese
1 1/2 cups reduced fat shredded Mozzarella cheese
12 no-boil lasagna noodles (I like the flat ones)
1 recipe low fat Alfredo sauce (see above)

Pre-heat oven to 375. Spray a 13x9 pan with cooking spray and set aside. In a food processor, process the garlic cloves until finely chopped. Add the onion and process until diced. Add the spinach and artichoke hearts and pulse it all together until everything is chopped up into little pieces and well-mixed.

In a separate bowl, beat the egg, then add ricotta, spinach mixture, shredded chicken breasts, and Parmesan cheese. Season with salt and pepper.

Spread ~1 1/2 cup Alfredo sauce on the bottom of the dish (enough to cover the bottom). Lay 4 lasagna noodles over the sauce (these will expand as they cook). Top with 1/2 ricotta filling, spread evenly over the noodles to the sides of your dish, then sprinkle with 1/4 cup Mozzarella cheese. Repeat layering with 4 more noodles, the remaining 1/2 of the ricotta mixture, and 1/4 cup Mozzarella. Top with last 4 noodles. Pour the remaining Alfredo sauce evenly over the top, then sprinkle with the remaining 1 cup of Mozzarella.

Cover dish with foil and bake for 45 minutes. Remove foil and bake on covered for an additional 10-15 minutes, until top begins to brown. Let sit for 5 minutes before cutting.