Introduction: Lasagna is a classic dish beloved by many, but when following the WW (formerly Weight Watchers) program, finding ways to make indulgent comfort food both healthy and satisfying can be a challenge. This WW Creamy Chicken Lasagna with White Sauce is the perfect solution. It combines lean chicken breast, fresh vegetables, and a creamy white sauce made with healthier ingredients to reduce calories while maintaining all the richness and flavor that make lasagna a family favorite. This version is optimized for low SmartPoints, making it a guilt-free option for your meal planning. Read on for detailed instructions, ingredients, nutrition facts, and SmartPoints calculations.

Ingredients:

For the Lasagna:

  • 12 lasagna noodles (whole wheat, or gluten-free if preferred)
  • 1 lb (450g) skinless, boneless chicken breast (diced into small pieces)
  • 1 medium onion, finely chopped
  • 2 cloves garlic, minced
  • 1 large zucchini, thinly sliced
  • 1 red bell pepper, finely chopped
  • 2 cups fresh spinach (or frozen spinach, thawed and drained)
  • 1 tablespoon olive oil (for sautéing)
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • Salt and pepper, to taste
  • Fresh parsley (optional, for garnish)

For the White Sauce (Béchamel):

  • 2 tablespoons light butter (or margarine)
  • 2 tablespoons all-purpose flour (whole wheat flour for a healthier option)
  • 2 cups skim milk (or unsweetened almond milk for dairy-free)
  • 1/2 cup reduced-fat ricotta cheese
  • 1/2 cup grated Parmesan cheese
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon nutmeg (optional, for added flavor)
  • Salt and pepper, to taste

For Assembly:

  • 1 cup part-skim mozzarella cheese, shredded
  • 1/2 cup Parmesan cheese, grated (for topping)

Instructions:

Step 1: Preparing the Lasagna Noodles

  1. Cook the Noodles: Begin by bringing a large pot of salted water to a boil. Add the lasagna noodles and cook according to the package directions, usually for about 8-10 minutes, until al dente. Be sure not to overcook them as they will continue to soften when baked in the oven. Once done, drain and set aside. You may choose to drizzle a small amount of olive oil on them to prevent sticking.

Step 2: Cooking the Chicken and Vegetables

  1. Sauté the Chicken: Heat the olive oil in a large skillet over medium heat. Add the diced chicken breast, season with a pinch of salt, pepper, and oregano, and cook until the chicken is browned on all sides and cooked through, about 6-8 minutes. Remove the chicken from the skillet and set aside.
  2. Sauté Vegetables: In the same skillet, add the chopped onion, garlic, red bell pepper, and zucchini. Sauté for about 5 minutes, or until the vegetables are softened. Add the fresh spinach and cook for another 2-3 minutes, or until the spinach wilts and shrinks down. Stir in the cooked chicken and remove from heat.

Step 3: Making the White Sauce (Béchamel)

  1. Prepare the Sauce: In a medium saucepan, melt the light butter over medium heat. Add the flour and cook for 1-2 minutes, stirring constantly, to form a roux (this helps thicken the sauce). Gradually whisk in the skim milk, ensuring no lumps form. Continue to cook for 3-5 minutes, stirring occasionally, until the sauce thickens.
  2. Finish the Sauce: Remove the saucepan from the heat and stir in the ricotta cheese, grated Parmesan, garlic powder, and nutmeg (if using). Taste the sauce and season with salt and pepper as needed. Set aside.

Step 4: Assembling the Lasagna

  1. Layer the Lasagna: Preheat your oven to 375°F (190°C). In a 9×13-inch baking dish, spread a thin layer of the white sauce on the bottom. Place 3 lasagna noodles on top, followed by a portion of the chicken and vegetable mixture, then a generous layer of the white sauce. Repeat the layering process until all noodles, chicken mixture, and sauce are used, finishing with a layer of sauce on top.
  2. Top the Lasagna: Sprinkle the shredded mozzarella and additional Parmesan cheese evenly over the top. Cover the baking dish with aluminum foil.

Step 5: Baking the Lasagna

  1. Bake: Place the baking dish in the preheated oven and bake for 25-30 minutes. After this time, remove the foil and continue baking for another 10-15 minutes, or until the cheese is golden and bubbly.
  2. Rest the Lasagna: Once baked, remove from the oven and let the lasagna rest for about 10 minutes to firm up before slicing. This ensures the lasagna holds together better when served.

Step 6: Serving

  1. Serve: Slice the lasagna into 8 portions. Garnish with freshly chopped parsley, if desired, and serve with a light side salad or steamed vegetables for a well-rounded meal.

Nutritional Information per Serving (1 Slice of 8):

  • Calories: 320
  • Protein: 28g
  • Carbohydrates: 32g
  • Fiber: 4g
  • Sugars: 6g
  • Fat: 12g
    • Saturated Fat: 5g
  • Cholesterol: 65mg
  • Sodium: 480mg
  • Calcium: 300mg
  • Iron: 2mg

WW SmartPoints (for Blue, Purple, and Green Plans):

  • Blue Plan: 5 SmartPoints per serving
  • Green Plan: 5 SmartPoints per serving
  • Purple Plan: 4 SmartPoints per serving

Pro Tips for the Best WW Creamy Chicken Lasagna:

  1. Lean Protein Choices: The recipe uses skinless, boneless chicken breast to keep the fat content low. If you prefer a different protein, turkey breast can be a great substitution.
  2. Vegetables for Extra Flavor: You can add other vegetables, such as mushrooms, carrots, or eggplant, to make the lasagna even more nutritious. Just be sure to sauté the vegetables well before layering them in the lasagna.
  3. Low-Fat Dairy Options: Using skim milk and part-skim cheeses helps reduce the overall fat content. You can also try plant-based milk (such as almond milk) for a dairy-free version of the white sauce.
  4. Make-Ahead and Freezing: This lasagna can be assembled ahead of time and refrigerated for up to 2 days before baking. It can also be frozen for up to 3 months. Just be sure to wrap it tightly in foil and plastic wrap before freezing. When ready to bake, thaw overnight in the refrigerator and bake as usual.
  5. Extra Creaminess: For even more creaminess, try adding a couple of tablespoons of low-fat cream cheese or Greek yogurt to the white sauce. This will make the sauce richer without adding too many SmartPoints.
  6. Herbs and Spices: Customize the flavor profile of the lasagna by adding fresh basil, thyme, or Italian seasoning to the white sauce or the chicken mixture. The addition of fresh herbs can elevate the dish and provide a burst of flavor.

Why This Recipe Works for WW Dieters:

This creamy chicken lasagna has been carefully designed to fit within WW’s SmartPoints framework while offering a satisfying, hearty meal. By using lean chicken breast, whole wheat noodles (or gluten-free options), and a reduced-fat white sauce, we’ve significantly reduced the overall calorie and fat content. The combination of vegetables not only adds flavor and texture but also boosts the fiber content, helping you feel fuller for longer.

The use of lighter ingredients doesn’t sacrifice flavor or richness, which is crucial when trying to stick to a healthier lifestyle while enjoying the foods you love. Whether you’re looking to meal prep for the week or serve it for a family dinner, this dish offers a healthy alternative to traditional lasagna that everyone can enjoy.

Conclusion:

This WW Creamy Chicken Lasagna with White Sauce offers all the creamy, comforting flavors of traditional lasagna, but in a much lighter version that fits perfectly within your WW meal plan. With reduced SmartPoints and a balance of lean protein, fiber-rich vegetables, and low-fat dairy, this dish is a great way to indulge without the guilt. Plus, with its rich flavors and cheesy layers, no one will even notice they’re eating a healthier version. Make it for your next family gathering, meal prep, or cozy dinner, and you’ll see how easy it is to eat well and still enjoy your favorite foods!