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No-fat/no-sweat Lasagna With Spinach And Lentils

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CATEGORY CUISINE TAG YIELD
Dairy, Eggs 6 Servings

INGREDIENTS

15 oz Non-fat ricotta cheese
1 10 oz chopped spinach
frozen thawed and
drained
see note
1/2 c Egg substitute, or egg
whites to equal
1/3 c Parmesan cheese, grated
1/4 c Fresh parsley, chopped
1/4 t Crushed red pepper flakes –
3 1/2 c Quick Tomato Sauce, see
recipe below
9 Lasagna noodles, uncooked –
1/4 c Red lentils, uncooked
1 1/2 c Nonfat mozzarella cheese
shredded 6 ounces

INSTRUCTIONS

Source: The Pyramid Cookbook, Pat Baird Pg. 157 (modified slightly)
note - I added 1/2 cup chopped broccoli and 1 diced carrot.  note -
recipe called for 1/4 tsp nutmeg, which I omitted - personal  taste.  I
added 1 TB each dry basil and oregano.  note - I usedwhole wheat or
spinach lasagna noodles.  In large bowl, combine the ricotta cheese,
spinach, broccoli, egg  substitute, 2 tablespoons of the parmesan
cheese, parsley, and pepper  flakes. Mix well until thoroughly blended.
Pour 1 cup of tomato sauce into an 11" X 7" X 2" glass baking dish.
(If you will not be microwaving this, you can use a metal pan, if
desired.) Spread sauce evenly to cover bottom of dish. Arrange 3
noodles in a single layer on top of the sauce. Spoon one-third of the
spinach and ricotta cheese mixture over the noodles; spread to make  an
even layer.  Sprinkle 2 tablespoons of the lentils over the top, 1/2
cup of the  mozzarella cheese, and the remaining Parmesan. Pour 1 1/2
cups of the  tomato sauce over the cheeses. Arrange another layer of
noodles on  top. Repeat the layering, using the remaining ingredients
(note that  the top layer is spinach and ricotta mixture and mozzarella
cheese  only.) Cover tightly with vented plastic wrap. Microwave on
medium-high for 18-20 minutes, or until noodles are just tender when
pierced with the tip of a sharp knife and sauce is bubbly. Rotate
twice during cooking. Let stand, covered, 15 minutes before serving.
(Conventional cooking method: Preheat oven to 350 degrees F. Assemble
lasagna as directed above. Cover tightly with aluminum foil. Bake for
1 hour; remove aluminuim foil and bake 10 minutes longer. Let stand 10
minutes before cutting. - note: This is what I did. I also made it
ahead and let it sit overnight before baking.)  Pyramid equivalent
using original recipe: 1 1/2 breads, 1 1/2  vegetables, 1 1/4 milk, 1/4
ounce meat alternative  Nutritional analysis based on 6 servings and
original recipe: Cal 285  Fat 2g (CFF 6.4%) Carbo 34g Pro 30g Sod 509mg
(based on no-salt added  tomato sauce below) Chol 8mg  Posted to EAT-LF
Digest by Natalie Frankel  <natalie.frankel@mixcom.com> on Feb 14,
1999, converted by MM_Buster  v2.0l.

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Nutrition (calculated from recipe ingredients)
----------------------------------------------
Calories: 304
Calories From Fat: 40
Total Fat: 4.4g
Cholesterol: 85.3mg
Sodium: 329mg
Potassium: 170.8mg
Carbohydrates: 43.9g
Fiber: 2g
Sugar: <1g
Protein: 21g


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