| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Vegetables, Grains, Dairy | Vegetarian | Main dishes, Vegetarian, Pasta, Couscous, Etc. | 12 | servings |
INGREDIENTS
| 1 1/2 | c | Diced onions |
| 3 | lg | Garlic clove; minced |
| 4 | c | Cooked and drained broccoli; cut in small pieces |
| 4 | c | Spaghetti sauce |
| 1 1/2 | c | Water; divided |
| 1 | ts | Dried basil |
| 1/2 | ts | Dried oregano |
| 1/2 | ts | Fennel seeds |
| 1/4 | c | Chopped fresh parsley |
| 9 | Uncooked lasagna noodles | |
| 15 | oz | Nonfat and low-cholesterol ricotta cheese |
| 1 | c | Nonfat Mozzarella cheese |
| Nonfat cooking spray |
INSTRUCTIONS
KMS note: directions call for cooked broccoli, yet they also have directions for cooking the broccoli. I steamed the broccoli and then mixed it with the sauteed onions and garlic. 9 X 13" BAKING PAN; 12 PORTIONS The beauty of this lasagna is that that noodles cook as the lasagna is baking, eliminating the need to handle the hot noodles which shortens the preparation time. Saute=82 onions and garlic in skillet sprayed with nonfat cooking spray. Add broccoli and about 3 tablespoons of water. Steam covered to partially cook. Cook out excess water, if any. In separate bowl, mix spaghetti sauce, remaining water, basil, oregano, fennel seed and parsley. Layering: Pour 1 cup sauce in bottom of a 9 x 13-inch baking pan. Place 3 noodles on the sauce, spread with 1/2 of ricotta cheese. Cover with broccoli and onion mixture. Add another layer of sauce. Add 3 more noodles, the rest of the ricotta, all of the Mozzarella and more sauce, then the 3 remaining noodles and the remainder of the sauce. Cover tightly and bake at 350F for 1 to 1 1/2 hours or until noodles are done. Uncover for the last 20 minutes of baking. Let sit 10 minutes before serving. Note: Select a spaghetti sauce with less than 1 g fat per 1/2 cup. Nutrition information per serving: Calories: 170, Protein: 13.5, Carbohydrate: 27.5, Fat: less than 1 g, Cholesterol: 3mg, Sodium: 347mg, Fiber: 2g. Dietary Exchanges: 1 starch, 2 vegetable and 1 very lean meat. Recipe by: Vegetarian Cooking for Healthy Living, page 98 Posted to fatfree digest by Kathleen <schuller@ix.netcom.com> on Oct 26, 1999, converted by MM_Buster v2.0l.
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