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Recipe

Food, Family & Fun

A Seasonal Guide to Healthy Eating
Commemorating 50 years of School Lunch

 

Vegetable Lasagna

1 hour
Serves: 12

Try a vegetarian entree for a change.

  • 1 lb lasagna noodles (18 each)
  • 1 Tbsp vegetable oil
  • 3/4 tbsp butter or soft margarine
  • 1/2 >cup fresh mushrooms,sliced
  • 1/3 cup onions, diced
  • 1 Tbsp plus 1 tsp all-purpose flour
  • 2 cups frozen broccoli pieces
  • 3 cups tomato sauce
  • 3/4 cup tomato paste
  • 1 Tbsp plus 1 tsp oregano leaves
  • 1/2 tsp garlic powder
  • 3-1/4 cups lowfat cottage cheese, drained
  • 1 Tbsp parsley flakes
  • 1/2 tsp garlic powder
  • 1/4 cup plus 2 Tbsp dry bread crumbs
  • 2 Tbsp grated parmesan cheese
  • 1-1/2 cups lowfat mozzarella cheese, shredded
  • 1/4 cup grated parmesan cheese (optional)

Preheat oven to 375°

1. In a large sauce pan, cook noodles in boiling water for 10-12 minutes until firm-tender. Drainand hold in cold water.

2. In a medium skillet, heat vegetable oil over medium heat until hot. Add the zucchini, mushrooms, and onions and sauté for 3 minutes until tender. Stir in flour and cook for 3 minutes. Do not brown. Remove from heat and set aside.

3. Add broccoli to boiling water and cook for 3 minutes until tender. Drain and rinse broccoli in cold water.

Sauce:

4. In a medium sauce pan, combine tomato sauce, tomato paste, oregano, and garlic powder. Simmer, uncovered, over low heat for 20 minutes.

5. Add sautéed vegetables and cooked broccoli to sauce and stir to combine. Simmer uncovered, for 10 minutes.

Cheese mix:

6. In a medium mixing bowl, combine cottage cheese, parsley, garlic powder, and bread crubs. Stir well to blend. In a small bowl, combine 2 Tbsp parmesan cheese and mozzarella cheese. Spread 1/2 cup of vegetable sauce evenly in a lightly greased 12" x 9" x 2" baking pan.

Assembly:

First layer

6 lasagna noodles
half of cottage cheese mixture
1-1/4 cups vegtable sauce
half of parmesan-mozzarella cheese mixture

Second layer

Repeatfirst layer, using remainder of cottage cheese mixture and parmesan-mozzarella mixture.

Third layer

Top with 6 lasagna noodles and remainder of vegetable sauce.

Sprinkle the rest of parmesan cheese (optional) over assembled lasagna. Cover with foil. Bake for 60 minutes until bubbling.

Remove from oven and allow lasagna to sit for 15 minutes before serving. Cut lasagna in 12 pieces (3 x 4).

Nutrients per serving
1 piece

  • Calories 297
  • Saturated fat 1.9 g
  • Iron 3.3 mg
  • Protein 20 g
  • Cholesterol 8 mg
  • Calcium 201 mg
  • Carbohydrate 45 mg
  • Vitamin A
  • 162 RE
  • Sodium 747 mg
  • Total Fat
  • 4.8 g
  • Vitamin C 24 mg
  • Dietary Fiber
  • 4 g

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Breads, cereals, rice and pasta are the foundation for a healthful diet. Some people think starchy foods like bread, noodles and rice are fattening. But really, it's the fats, oils and sweets you add to these foods that increase the calories. Eating plenty of plain, starchy foods is a good way to fill up with fewer calories.

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Ask you children to count how many servings of grain products they had today at school lunch and as a snack (3-4 small crackers count in this group as a serving). And a tortilla is one serving!

 

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This page originally published as part of the electronic Gourmet Guide between 1995 and 1999.

Copyright © 1994-2008, Forkmedia LLC. All rights reserved.

 
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Modified 2008


 

 
 

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