PASTA - easy veg lasagne

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* Exported from MasterCook *

 

Easy Vegetarian Lasagne

 

Recipe By :Leanne Ely

Serving Size : 10 Preparation Time :0:00

Categories : Pasta

 

Amount Measure Ingredient -- Preparation Method

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

cooking spray

1 tablespoon olive oil

8 ounces uncooked lasagna noodles

8 green onions -- chopped

salt and pepper -- to taste

1 cup sliced fresh mushrooms

1/4 teaspoon pepper

1 48-ounce jar low-sodium low-fat spaghetti sauce

2 teaspoon garlic powder -- or more

1/2 10.5-ounce package lite firm silken tofu

1 teaspoon oregano

10 ounces frozen chopped spinach -- defrosted and drained

8 ounces low-fat shredded Mozzarella cheese

1 egg

 

Preheat oven to 350 degrees. Spray 9 x 13-inch baking pan with nonstick

vegetable oil. Saute green onions and mushrooms in olive oil till wilted. Add

spaghetti sauce. Set aside.

 

Combine tofu, spinach, egg and seasonings, and mix well. In baking dish, begin

with bottom layer of spaghetti sauce mixture, followed by uncooked noodles, tofu

mixture, noodles, and top with remaining sauce.

 

Cover pan of lasagna with aluminum foil (make a tent). Bake for 45 minutes.

Remove foil and top with cheese. Bake, uncovered, an additional 15 minutes.

Allow to stand 10 minutes before serving.

 

Per serving: 220 Calories (kcal); 5g Total Fat; (18% calories from fat); 15g

Protein; 30g Carbohydrate; 23mg Cholesterol; 972mg Sodium

 

TIP: Check the health food stores for no-propellant vegetable spray.

 

Cuisine:

" Vegetarian "

Source:

" Newsletter: Healthy-Foods, Volume 2, Issue 5 "

S(Internet Address):

" http://www.suite101.com/welcome.cfm/healthy_family "

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Per Serving (excluding unknown items): 264 Calories; 9g Fat (30.9% calories from

fat); 14g Protein; 32g Carbohydrate; 4g Dietary Fiber; 31mg Cholesterol; 723mg

Sodium. Exchanges: 2 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 1 Fat.

 

NOTES : Tofu might make you yawn, but it's the perfect foil for ricotta in this

dish-unless someone tells you it's standing in for the ricotta, you'll never

know. It holds its texture and believe it or not, is wonderful. In addition to

the cheese charade, tofu doles out some heavy cancer fighting artillery in the

form of a protein called genistein. New research shows that this particular

protein retards tumor growth by preventing new blood vessels to form. That's

important news for those fighting cancer-especially breast cancer in women and

prostate cancer in men, and for everyone, colon cancer. And don't forget about

those phytoestrogens-tofu is a rich source of these nutrients, and may help with

osteoporosis in women.

 

Nutr. Assoc. : 0 0 3878 0 0 0 0 4103 0 0 0 0 26145 0