Cori's Vegetarian (or not) Lasagna -- Low Fat
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- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 12
Ingredients
Directions
SAUCE:1TBSP of extra virgin olive oil (or equivalent)1 tsp fennel seeds1 Large onion - diced5 Roma tomatoes - diced1/2 Yellow Bell Pepper (any colour will do fine)5 large cloves of garlic Fresh Basil (about 20-25 leaves)5 ounces of sliced mushrooms (white or baby portabella)6 ounces of Soy beef, meat alternative (one package)1-2 TBSP of tomato paste3 cups of homemade passata de pomodoro or marinara sauce --- Use store bought if unable to make sauce2 tsp Italian SeasoningSalt & Pepper to tasteRICOTTA TOPPING:9 ounces of reduced fat Ricotta Cheese6 ounces of frozen, drained spinach --- Use fresh spinach if desired1/2 cup of egg whites1/2 ounce of Parmigiano-Reggiano Cheeseseason with salt & pepper, if desired6 pre-cooked or no-cook Whole Wheat Lasagna noodles2 medium (1 large) sliced zucchini -- cut length-wise2 eggplants, also cut length-wise 8 ounces of reduced fat mozzarella cheese
1. Dice onion, tomatoes, pepper, garlic, and basil. Thinly slice mushrooms (use a food processor if you have one)
2. In one TBSP of olive oil lightly toast the fennel seeds. Once the fennel is fragrant, add and saute onions and garlic. Next add diced tomatoes, bell pepper and basil. Incorporate the "meat" (whatever meat or alternative you are using) once the veggies are cooked. Allow "meat" to absorb the juices from veggies. Season with salt and pepper to taste. Lastly, add sliced mushrooms, stirring as needed.
3. Add your homemade marinara or store bought pasta sauce. Compare labels, I have been fortunate to find a sauce with just tomatoes and basil at my local organic store. Avoid sauces with lots of added sugar, or oil.
4. Next combine 1/2 cup of egg whites (I use pasteurized egg whites), ricotta cheese, and drained frozen spinach; blend well. Lightly season with salt and pepper if desired.
5. Length-wise, slice zucchinis and eggplants, cutting them to fit into your pan. Aim to get 6-8 long slices, if possible.
6. Start layering the lasagna in any order you see fit, always start with sauce on bottom. I find the following layers work well:
Sauce
Noodles
Ricotta-Spinach mixture
Eggplant Slices
Sauce
Zucchini slices
Ricotta-Spinach topping
Noodles
Sauce
Repeat sequence above as many times as you desire.
*** Ensure your 2nd to last layer is red sauce, topped by mozza cheese.
Bake for about 35-45 min, at 350-400 degree (pre-warmed) oven. To check if cooked, stick a toothpick or knife to see if veggies are cooked. NOTE: Leaving the Zucchinis al dente gave the dish a nice texture.
Serving Size:�Makes 12 servings of 3x3 inch piece
2. In one TBSP of olive oil lightly toast the fennel seeds. Once the fennel is fragrant, add and saute onions and garlic. Next add diced tomatoes, bell pepper and basil. Incorporate the "meat" (whatever meat or alternative you are using) once the veggies are cooked. Allow "meat" to absorb the juices from veggies. Season with salt and pepper to taste. Lastly, add sliced mushrooms, stirring as needed.
3. Add your homemade marinara or store bought pasta sauce. Compare labels, I have been fortunate to find a sauce with just tomatoes and basil at my local organic store. Avoid sauces with lots of added sugar, or oil.
4. Next combine 1/2 cup of egg whites (I use pasteurized egg whites), ricotta cheese, and drained frozen spinach; blend well. Lightly season with salt and pepper if desired.
5. Length-wise, slice zucchinis and eggplants, cutting them to fit into your pan. Aim to get 6-8 long slices, if possible.
6. Start layering the lasagna in any order you see fit, always start with sauce on bottom. I find the following layers work well:
Sauce
Noodles
Ricotta-Spinach mixture
Eggplant Slices
Sauce
Zucchini slices
Ricotta-Spinach topping
Noodles
Sauce
Repeat sequence above as many times as you desire.
*** Ensure your 2nd to last layer is red sauce, topped by mozza cheese.
Bake for about 35-45 min, at 350-400 degree (pre-warmed) oven. To check if cooked, stick a toothpick or knife to see if veggies are cooked. NOTE: Leaving the Zucchinis al dente gave the dish a nice texture.
Serving Size:�Makes 12 servings of 3x3 inch piece
Nutritional Info Amount Per Serving
- Calories: 228.9
- Total Fat: 7.2 g
- Cholesterol: 17.5 mg
- Sodium: 176.5 mg
- Total Carbs: 22.0 g
- Dietary Fiber: 4.2 g
- Protein: 20.4 g
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