| 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 |
| 31/4 |
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 |
| 11/2 |
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. Drain
and 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- |
| Repeat
first 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).
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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.
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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