VEGAN--Rigatoni with Zucchini & Onions

[Guest guest]

Yay, yay, it's vegan day!

 

--Susan, doing the Vegan Dance of Joy :-)

 

 

* Exported from MasterCook *

 

Rigatoni with Zucchini & Onions

 

Recipe By :

Serving Size : 6 Preparation Time :0:00

Categories : Pasta Soyfoods

 

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

2 cups zucchini -- in 1/4 " half moons

2 1/2 cups chopped onions

1 bell pepper -- seeded & chopped

2 cloves garlic -- minced

1 tsp oil

8 oz tofu -- mashed

1 Tb dried parsley

1 tsp dried basil

1/2 tsp dried oregano

1/4 tsp hot red pepper flakes (optional)

8 ounces pasta -- bite-sized rigatoni or other small tubular

pasta, cooked

2 cups fat-free marinara sauce

1/4 cup Parmesan-style soy cheese

 

Preheat the oven to 350°.

 

Saute the zucchini, onions, bell pepper and garlic in the soy oil in a nonstick

pan over medium heat until tender, adding water if needed to prevent sticking.

 

Combine the mashed tofu, parsley, basil, oregano and red pepper flakes. Stir the

cooked rigatoni into the tofu.

 

Lightly coat a 3-quart casserole with vegetable oil spray. Spread a thin layer

of marinara sauce over the bottom. Layer half the pasta mixture, half the

sauteed vegetables, and half the remaining sauce. Repeat layers and top with soy

cheese.

 

Cover the casserole and bake it for 30 minutes. Remove cover and bake another 10

minutes.

 

Yield: 6 servings Serving size: 2 cups

 

Per serving: 270 calories, 5 g total fat (0.6 g sat fat), 14 g pro, 45 g carb,

3.7 g fiber, 352 mg sodium, 0 mg cholesterol

 

Source:

" http://www.soyfoods.com/SimplySoy/ "

 

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Per serving: 248 Calories (kcal); 3g Total Fat; (11% calories from fat); 11g

Protein; 45g Carbohydrate; 0mg Cholesterol; 270mg Sodium

Food Exchanges: 2 1/2 Grain(Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit;

1/2 Fat; 0 Other Carbohydrates

 

NOTES : This casserole is really an easy-to-assemble mock lasagna.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0