Prep18 min

Cook27 min

Total45 min

Servings6

DifficultyMedium

Macros per serving (1 generous slice)

334kcal

33 gprotein

16 gcarbs

15 gfat

2 gfiber

Of which 4.9 g sugars and 5.3 g saturated fat.

Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.

Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.

Highlights Lean protein (poultry) · Vitamin B6 (poultry) · Vitamin C (tomato)

Allergens gluten, milk

5-Day Meal Prep High Protein

Lighter chicken lasagna

Name: Lighter chicken lasagna
Prep time: 18 min
Cook time: 27 min
Total time: 45 min
Yield: 6
Ingredients: 750 g (1¾ lb) ground chicken; ½ chopped red bell pepper (60 g / 2 oz); 1 grated carrot (80 g / 2¾ oz); 1 chopped onion (110 g / 4 oz); 2 cloves garlic, minced (6 g); 2 ripe tomatoes, chopped (200 g / 7 oz); 4 tbsp tomato puree (60 g / 2 oz); 100 ml (½ cup) water; 3 whole-wheat wraps (135 g / 5 oz); salt, pepper, paprika and garlic powder, to taste; a drizzle of olive oil (10 g); 100 g (3½ oz) cottage cheese — for the béchamel; 120 g (4 oz) low-fat Greek yogurt — for the béchamel; salt, pepper and garlic powder, to taste — for the béchamel; ½ cup shredded reduced-fat cheese (60 g / 2 oz) — for the topping

Creamy layers with wraps instead of heavy pasta sheets, and bubbling cheese on top.

Rico's note: Make this lasagna on Sunday and divide it into containers for the week — in the microwave it turns creamy inside again.

Ingredients

750 g (1¾ lb) ground chicken
½ chopped red bell pepper (60 g / 2 oz)
1 grated carrot (80 g / 2¾ oz)
1 chopped onion (110 g / 4 oz)
2 cloves garlic, minced (6 g)
2 ripe tomatoes, chopped (200 g / 7 oz)
4 tbsp tomato puree (60 g / 2 oz)
100 ml (½ cup) water
3 whole-wheat wraps (135 g / 5 oz)
salt, pepper, paprika and garlic powder, to taste
a drizzle of olive oil (10 g)
100 g (3½ oz) cottage cheese — for the béchamel
120 g (4 oz) low-fat Greek yogurt — for the béchamel
salt, pepper and garlic powder, to taste — for the béchamel
½ cup shredded reduced-fat cheese (60 g / 2 oz) — for the topping

Method

Preheat the oven to 180 °C (350 °F).
In a wide pot, heat the olive oil and sauté the onion, garlic, carrot and bell pepper for a few minutes, until soft.

Continues in the ebook

The full method (8 steps), Rico's tip, the variations and storage are in the ebook “Chicken & Poultry”. The English edition is coming soon.

See the “Chicken & Poultry” ebook

Ebook Chicken & Poultry100 recipes · Coming soon in English

Lighter chicken lasagna

Ingredients

Method

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