With the cost of groceries on the rise and our shopping bills getting much bigger, we’ve been on the hunt for some recipes for our $15 family feed series – we’ve found a good one!
This week’s recipe comes from nutrition expert and meal prep Queen, Diana Cosovan – who has shared her healthy family recipe for Chicken and Pumpkin Ricotta Lasagne and given us some tips on how to stick to the budget when shopping.
“When it comes to creating healthy meals for the family, its best to keep it simple,” Ms Cosovan said.
“I stick to the basics on a budget, a nice lean protein, healthy carbs and lots of veggies and something extra like herbs, spices or a low sugar sauce to jazz it up.
“I also make sure I make more than we need so we can always have leftovers the next couple of days.”
Mrs Cosovan said to look for bargains when shopping.
“When shopping I grab things on sale and buy extras if it’s cheap, you can freeze a lot to use later,” she said.
“I buy the veggies that are in season at that time because it’s cheaper and I also buy them in bulk and freeze them for a longer life.
“Be on the lookout for specials and deals and don’t be afraid get cheaper items you wouldn’t normally get; it really makes a difference when you have to stick to a budget!”
Chicken and Pumpkin Ricotta Lasagne
Ingredients
- 820g (4¼) zucchini
- 450g lean ground chicken (or turkey)
- 2 tsp Italian seasoning blend
- 820 g (3¼ cups) marinara sauce
- 330 g (1½ cups) lentils, canned (drained)
- 330 g (1¼ cups) ricotta cheese
- 460 g (2 cups) pumpkin puree, unsweetened
- 170 g (¾ cup) egg whites
- 35 g (⅓ cup) grated parmesan
- Grated cheese of your choice for the topping
Pantry items:
- Salt, Black pepper, olive oil
Steps:
- Preheat oven to 400°F / 200°C / Gas 6.
- Slice zucchini lengthwise as thinly as possible, using a mandolin if you have one. Sprinkle zucchini slices with salt and leave to sit in a colander for 10-15 minutes.
- Heat olive oil in a non-stick pan over medium heat. When hot, add chicken, breaking it up with a spatula. Add dried Italian seasoning, salt and pepper, cooking until the chicken is brown.
- Add your marinara sauce and lentils and simmer over medium low heat for 10 minutes.
- In a bowl, stir together ricotta, pumpkin puree and egg whites until fully incorporated. Season with salt and pepper.
- It’s time to layer! For 3-4 portions grab an 8″ x 8″ (20 cm x 20 cm) casserole dish. For larger portions use two dishes or a large dish.
- Add enough marinara mixture to the bottom of the casserole dish to create a thin layer. Next, place about one third of the zucchini planks into a single layer, overlapping slightly if necessary. Top with about half of the pumpkin ricotta mixture, spreading into an even layer. Then, add half of the remaining marinara mixture, spreading into an even layer. Repeat layering the zucchini, pumpkin ricotta and marinara. Finish with a layer of zucchini and sprinkle Parmesan on top.
- Cook for 50-60 minutes, until the edges are golden, and the centre is bubbling.
Do you have a $15 or less family recipe for us to share? Email your recipe to media@mycitylogan.com.au
