| 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 |
ts |
Soy oil |
| 8 |
oz |
Tofu; mashed |
| 1 |
tb |
Dried parsley |
| 1 |
ts |
Dried basil |
| 1/2 |
ts |
Dried oregano |
| 1/4 |
ts |
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 350°.
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
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