This is not from a Low GI cookbook, but rather from The New Dieter's Cookbook. As you live the Low GI way, you begin to recognize recipes that qualify as low GI. I believe the GI Rating for this is LOW as it's very similar to other recipes that I know to be Low GI. It's fast become a favorite meal with my husband and I and neither one of us liked spinach before we started eating Low GI.
6 packaged dried lasagna noodles (4 ounces) -- I use no boil noodles, but it calls for regular
1 (10 oz) pkg frozen chopped spinach
2 cups skim milk
1/4 cup chopped onion
3 tablespoons cornstarch
1-1/2 cups diced lower-fat, lower-sodium cooked ham (about 8 ounces)
1/2 teaspoon dried Italian seasoning, crushed
1 cup low-fat cottage cheese
1 cup shredded mozzarella cheese (4 ounces)
1. Cook lasagna noodles according to package directions except omit the oil. Drain. Rinse with cold water, drain again. Set aside. Omit this step if using no-boil lasagna.
2. Meanwhile, cook spinach according to package directions; drain well. Set aside. For sauce, in a medium saucepan combine milk, onion, and cornstarch. Cook and stir until thickened and bubbly. Cook and stir for 2 minutes more.
3. Spread 2 tablespoons of the sauce evenly on the bottom of a 2-quart rectangular baking dish. Stir ham and Italian seasoning into remaining sauce. Arrange 3 lasagna noodles in the dish. Spread with one-third of the remaining sauce. Layer the spinach on top. Layer another one-third of the sauce, the cottage cheese, and half of the mozzarella cheese over the spinach. Place remaining noodles on top. Top with the remaining sauce and mozzarella. Bake, uncovered, in a 375F oven for 30-35 minutes or until heated through. Let stand 10 minutes before serving. Makes 6 servings. (We chose to cover with foil for about 25 minutes and then took the foil off for the last 5-10 minutes so the cheese didn't overcook on top.)
Nutritional Facts (per serving)
241 calories, 5g total fat (2g saturated fat), 30mg cholesterol, 724mg sodium
26g carbohydrate, 0g fiber, 22g protein
Exchanges: 1 starch, 2 lean meat, 1 vegetable, 1/2 milk