| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Grains, Dairy | Veg03 | 1 | Servings | |
INGREDIENTS
| 2 | c | Zucchini, in 1/4" half moons |
| 2 1/2 | c | Chopped onions |
| 1 | Bell pepper, seeded & | |
| chopped | ||
| 2 | Cloves garlic, minced | |
| 1 | t | Soy oil |
| 8 | oz | Tofu, mashed |
| 1 | T | Dried parsley |
| 1 | t | Dried basil |
| 1/2 | t | Dried oregano |
| 1/4 | t | Hot red pepper flakes |
| optional | ||
| 8 | oz | Bite-sized rigatoni, cooked |
| OR other small tubular pasta | ||
| 2 | c | Fat-free marinara sauce |
| 1/4 | c | Parmesan-style soy cheese |
INSTRUCTIONS
This casserole is really an easy-to-assemble mock lasagna. Preheat the oven to 350ø. 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 Exchanges: 2-1/2 starch, 1 vegetable, 1/2 lean meat, 1/2 fat Recipe by: http://soyfoods.com/SimplySoy/ 3/99 Converted by MM_Buster v2.0l.
A Message from our Provider:
“Understanding God would be easier if we had infinite IQ”
Nutrition (calculated from recipe ingredients)
----------------------------------------------
Calories: 705
Calories From Fat: 150
Total Fat: 16.8g
Cholesterol: 10.3mg
Sodium: 2840.2mg
Potassium: 2975.2mg
Carbohydrates: 122.7g
Fiber: 29.4g
Sugar: 64.3g
Protein: 23.3g