Cheap Eats That are Tasty and Healthy – Tuna and Vegetable Sheets Lasagne

It seems as though every meal we have these days includes rice, pasta, noodles or bread. These items are certainly convenient but do they provide you with the optimal nutrition your body needs to thrive and survive? They might be causing inflammation in your body, lethargy or headaches. A great quote I read recently said “Every time you eat or drink you are either fighting disease or feeding it.”

Here is a nutritious and delicious meal that can be then frozen or stored in the fridge for the rest of the week. It contains lots of Omega-3 from the tuna as well as a lot of tasty vegetables.

Primed Tuna Lasagne5

Ingredients:

(1) 2 large zucchini
(2) 4 long eggplant
(3) 1 decent sized squash segment (approximately a 1.2 kilo piece)
(4) .2 kilo of malunggay leaves
(5) 18 small, local tomatoes
(6) 1/2 block of cheddar cheese (can also include mozzarella and parmesan). Cheese is optional.
(7) 6 cans of Century tuna in water (definitely not vegetable oil)
(8) 4 onions
(9) 1 whole garlic clove
(10) olive oil
(11) salt and pepper
(12) basil
(13) oregano

Method Part 1:Cook the Tomato Sauce

(1) Simply heat a pot on medium heat and add some olive oil
(2) Allow olive oil to heat slightly then add chopped onions and garlic. Cook extra so you can add to your tuna in the next step
(3) Cook until slightly caramelized and then add diced tomatoes and oregano
(4) Put lid onto pot and allow to cook on a low heat for 45 minutes
(5) Once finished cooking, drain off excess liquid
(6) Add cup of malunggay leaves and then set aside mix

Method Part 2:Assemble the Tuna Mix

(1) Drain water from cans of tuna
(2) Add cooked onions and garlic to tuna and basil
(3) No need to cook at all
(4) Once finished cooking set aside

Primed Tuna Lasagne6

Method Part 3:Assemble the Lasagne

Here we will assemble the lasagne in its cooking tray ready to oven bake. Please see picture below for an example of the type of dish required. Now the fun begins:

(1) Grease your lasagne baking dish with olive oil all over (including the sides)
(2) Put down a layer of your cut squash (see below on an easy way to cut it into thin strips and how the vegetables will look once sliced thinly). Layer from the sides first then work your way inwards. Layer the whole dish with your thin strips of zucchini so it is completely covered

(3) Spoon your tuna mix over the squash layer. Not too thickly because you still need at least 1 and a half more layers from that tuna mix
(4) Put down a layer of thinly sliced zucchini. Again working from the edges inwards

Primed Tuna Lasagne1

(5) Spoon a layer of your tomato mix onto the zucchini. Again, not too much and try to avoid too much liquid in the tomatoes as it will make your lasagne too wet. Sprinkle cheese on top of the tomato if you want cheese
(6) Now layer your thinly sliced eggplant in the same fashion as your zucchini and squash. I press down a little on the dish now to compact it as there are still several layers to go
(7) Depending on how deep your lasagne tray is we start layering again
(8) Here we layer your squash again. Don’t worry if you have some left overs as you can dice the left overs and use for another dish such as a soup. If insufficient, then simply borrow some other vegetables to complete the layer
(10) Spoon your tomato mix onto the squash. Cheese is optional
(11) Layer of zucchini
(12) Layer of tuna mix
(13) Layer of eggplant
(14) We are nearly finished as we are reaching the top of our tray. Spoon the last of your tuna mix and/or tomato onto your eggplant and then sprinkle with your cheese. This gives a nice presentation to your dish once it has finished baking
(15) Bake in your pre-heated 350 degree oven for 30 minutes and your done

Additional:

1. I made a tasty vegetable soup with my left over vegetables by cooking some onion and garlic, adding the vegetables which I diced from their previous sheets. Add these to your pot and cook for 10 minutes. Add water (preferably chicken stock), salt and pepper, spices and cook for 30 minutes. Use a hand-held mixer to blend if you wish.

2. You can substitute the malunggay for spinach or other green leafy vegetables.

Primed Tuna Lasagne2

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