| Vegetable Lasagna |
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1
hour Serves: 12
Try a vegetarian entree for a change.
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| 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 375o
| 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. |
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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.
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| 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- |
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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).
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Nutrients
per serving
1 piece |
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| 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.
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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