Yield: 8 servings
- 1 pound 95-percent-lean ground beef, or turkey Italian sausage, casings removed
- 26-ounce jar marinara sauce
- 1 cup roasted red bell peppers, drained and chopped
- 3/4 cup low-sodium vegetable juice cocktail
- 10 uncooked whole-wheat lasagna noodles (about 8 ounces)
- 2 cups shredded reduced-fat mozzarella or Monterey Jack cheese
- 1/4 cup grated Parmesan cheese
- CHEESE FILLING
- 15 ounces nonfat or part-skim ricotta cheese
- 3 tablespoons fat-free egg substitute
- 1 teaspoon dried parsley
- Preheat oven to 350 degrees.
- Coat a large nonstick skillet with cooking spray and add the ground meat. Cook over medium heat, stirring to crumble, until the meat is nicely browned. Stir in the marinara sauce, roasted red peppers and vegetable juice, and cook for another minute or two to heat through. Cover the sauce to keep warm, and set aside.
- To make the cheese filling, place all of the cheese filling ingredients in a medium-size bowl and stir to mix well. Set aside.
- To assemble the lasagna, coat a 9-by-13-inch baking pan with nonstick cooking spray, and spoon 1 and 1/4 cups of the sauce over the bottom of the pan. Lay 5 of the uncooked noodles over the sauce to cover the bottom of the pan, arranging 4 of the noodles lengthwise, slightly overlapping, and 1 noodle crosswise. (You will have to break about 1 inch off the bottom of the crosswise noodle to make it fit in the pan.)
- Spread all of the cheese filling over the noodles, then top with half of the mozzarella or Monterey Jack cheese, and another 1 and 1/2 cups of sauce. Finish layering the casserole with the remaining noodles, sauce and cheese. Sprinkle the Parmesan over the the top.
- Place the baking pan on a large baking sheet (to catch any drips), cover the pan with aluminum foil (first spraying the underside of the foil with cooking spray to prevent sticking), and bak for 45 minutes. Remove the foil and bake for an additional 15 minutes, or until hot and bubbly. Let stand for 20 minutes before cutting into squares and serving.
Nutritional Facts (per piece)--calories: 355, carbohydrates: 34g, cholesterol: 50mg, fat: 28.7g, saturated fat: 4.7g, fiber: 3.6g, protein: 35g, sodium: 617mg, calcium: 525mg
Yield: about 2 cups
- 1 cup moderately packed coarsely grated zucchini (about 1 medium)
- 1/2 cup nonfat or light mayonnaise
- 1 to 2 tablespoons finely chopped fresh dill, or 1 to 2 teaspoons dried
- 1/4 cup finely chopped sweet onion
- Wrap the zucchini in several layers of cheesecloth or paper towel and squeeze tightly to remove as much of the liquid as possible.
- Place the zucchini in a medium bowl, add the remaining ingredients, and mix well. Serve immediately or cover and chill until ready to serve. Serve with fresh raw vegetables, sliced smoked salmon and whole-grain crackers.
Nutrition Facts (per serving)--calories: 11, carbohydrate: 2g, cholesterol: 1mg, fat: 0.1g, saturated fat: 0g, fiber: 0.1g, protein: 0.5g, sodium: 32mg, calcium: 13mg[Breakfast] [Dip] [Salad] [Entrees] [Desserts]