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Rigatoni With Zucchini And Onions

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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.

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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


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