Cori's Vegetarian (or not) Lasagna -- Low Fat
Nutritional Info
- Servings Per Recipe: 12
- 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
View full nutritional breakdown of Cori's Vegetarian (or not) Lasagna -- Low Fat calories by ingredient
Introduction
This vegetarian lasagna is made from scratch, using healthy and organic ingredients -- Using canned products might seem easier, but trust me, the results are not the same. It is worth the extra chopping & time ;-) -- NOTE: The original recipe was made using the metric system, hence measurements might seem a bit odd. You can just round off ingredients to suit your needs. *** You can substitute for full fat cheeses, just remember your fat and caloric count will increase. This vegetarian lasagna is made from scratch, using healthy and organic ingredients -- Using canned products might seem easier, but trust me, the results are not the same. It is worth the extra chopping & time ;-) -- NOTE: The original recipe was made using the metric system, hence measurements might seem a bit odd. You can just round off ingredients to suit your needs. *** You can substitute for full fat cheeses, just remember your fat and caloric count will increase.Number of Servings: 12
Ingredients
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SAUCE:
1TBSP of extra virgin olive oil (or equivalent)
1 tsp fennel seeds
1 Large onion - diced
5 Roma tomatoes - diced
1/2 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 paste
3 cups of homemade passata de pomodoro or marinara sauce --- Use store bought if unable to make sauce
2 tsp Italian Seasoning
Salt & Pepper to taste
RICOTTA TOPPING:
9 ounces of reduced fat Ricotta Cheese
6 ounces of frozen, drained spinach --- Use fresh spinach if desired
1/2 cup of egg whites
1/2 ounce of Parmigiano-Reggiano Cheese
season with salt & pepper, if desired
6 pre-cooked or no-cook Whole Wheat Lasagna noodles
2 medium (1 large) sliced zucchini -- cut length-wise
2 eggplants, also cut length-wise
8 ounces of reduced fat mozzarella cheese
Tips
This is a vegetarian recipe, but if you eat meat, just substitute the soy meat. Keep in mind that the nutritional values will change; in particular the cholesterol, fat and so forth.
Directions
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
 Lasagna -- Low Fat Recipe){kind=link}