Low Fat Garden-Style Lasagna - 5 pts, 31.2g carbs, 3.6g fiber

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Low Fat Garden-Style Lasagna

 

Cooking spray

2 cups chopped onion

4 garlic cloves, minced

2 teaspoons olive oil, divided

2 cups chopped zucchini (about 8 ounces)

2 cups chopped yellow squash (about 8 ounces)

2 cups thinly sliced carrot (about 8 ounces)

2 cups chopped broccoli (about 6 ounces)

1 teaspoon salt, divided

1/2 cup all-purpose flour (about 2 1/4 ounces)

3 1/2 cups 1% low-fat milk

1 cup (4 ounces) grated fresh Parmesan cheese, divided

1/4 teaspoon freshly ground black pepper

Dash of nutmeg

1 (10-ounce) package frozen chopped spinach, thawed

and drained

1 1/2 cups 1% low-fat cottage cheese

2 cups (8 ounces) preshredded part-skim mozzarella

cheese, divided

12 precooked lasagna noodles, divided

 

 

 

 

 

Preheat oven to 375°.

Heat a large Dutch oven over medium-high heat. Coat

pan with cooking spray. Add onion to pan; sauté 4

minutes or until lightly browned. Add garlic; sauté 1

minute. Spoon onion mixture into a large bowl.

 

Heat 1 teaspoon oil in pan over medium-high heat. Add

zucchini and yellow squash; sauté 4 minutes or until

tender and just beginning to brown. Add to onion

mixture.

 

Heat remaining 1 teaspoon oil in pan over medium-high

heat. Add sliced carrot; sauté 4 minutes or until

tender. Add chopped broccoli; sauté 4 minutes or until

crisp-tender. Add to onion mixture. Sprinkle with 1/2

teaspoon salt; toss well to combine.

 

Place flour in a medium saucepan. Gradually add milk,

stirring with a whisk until blended. Bring to a boil

over medium heat; cook 2 minutes or until thick,

stirring constantly. Remove from heat. Add 1/2 cup

Parmesan, remaining 1/2 teaspoon salt, pepper, and

nutmeg; stir until smooth. Stir in spinach.

 

Combine cottage cheese and 1 1/2 cups mozzarella; stir

well. Spread 1/2 cup spinach mixture in bottom of a 13

x 9-inch baking dish coated with cooking spray.

Arrange 4 noodles over spinach mixture in dish; top

with half of cottage cheese mixture (about 1 1/2

cups), half of vegetable mixture (about 2 1/2 cups),

and about 1 cup spinach mixture. Repeat layers, ending

with noodles. Spread remaining spinach mixture over

noodles; sprinkle with remaining 1/2 cup Parmesan and

remaining 1/2 cup mozzarella.

 

Cover and bake at 375° for 20 minutes. Uncover and

bake an additional 20 minutes or until cheese is

bubbly and beginning to brown. Let stand 10 minutes

before serving.

 

Yield: 12 servings

 

CALORIES 272 (27% from fat); FAT 8.3g (sat 4.4g,mono

2.5g,poly 0.5g); PROTEIN 18.5g; CHOLESTEROL 20mg;

CALCIUM 456mg; SODIUM 589mg; FIBER 3.6g; IRON 1.4mg;

CARBOHYDRATE 31.2g

 

Source: Cooking Light, MARCH 2006

Formatted by Chupa Babi: 12.20.07

 

Vegetable lasagna is a crowd-pleaser and a classic

make-ahead dish. You can use precut onions,

matchstick-cut carrots, and broccoli, in addition to

precooked noodles, to speed up preparation. If you

make it ahead, let it cool completely, then cover and

chill. The next day, heat single servings in the

microwave. Freeze leftovers for dinner.

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