Delicious One-Pot Dishes (13 page)
Helpful Hints:
⢠Minced garlic can be found in the produce section of the market.
⢠Slice the vegetables in a food processor fitted with a slicing blade.
⢠Chop the almonds using the same food processor bowl used for the vegetables. No need to wash the bowl first.
Shop Smart:
⢠Canned low-sodium, no-sugar-added diced tomatoes with 41 calories, 0.3 g fat, 0.04 g saturated fat, and 24 mg sodium per cup.
⢠Low-sodium vegetable broth with 24 calories, 0 g fat, and 204 mg sodium per cup.
Lasagnaâa comforting favorite! This vegetarian version will become one of your favorites, too. It can be made ahead and rewarmed. This recipe is for two and is made in a loaf pan rather than a large lasagna dish.
Countdown:
⢠Preheat oven to 375°F.
⢠Prepare ingredients.
⢠Fill loaf pan and bake.
Prep Time: 15 minutes / Cooking Time: 55 minutes
Serves: 2 / Serving Size: 1 2/3 cups vegetables, 1/2 whole egg, 1/2 egg white, 3/4 cup pasta, 1/4 cup sauce, 1/4 cup cheese
1/2 cup reduced-sodium, no-sugar-added pasta sauce
1/2 cup water
2 cloves garlic, crushed
1 tablespoon olive oil
1 cup chopped frozen spinach, defrosted and well drained
1/2 cup fat-free ricotta cheese
1/4 teaspoon ground nutmeg
1/4 pound sliced mushrooms (about 1 1/2 cups)
1/8 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 egg
1 egg white
Olive oil cooking spray
1/4 pound lasagna noodles (about 5 10-inch sheets)
1/2 cup fresh basil, torn into small pieces
1/2 cup shredded reduced-fat sharp cheddar cheese
1. Preheat oven to 375°F.
2. In a bowl, mix pasta sauce, water, garlic, and olive oil together.
3. Place defrosted spinach in a sieve or colander and press with a large spoon to squeeze out as much liquid as possible. Add spinach to a bowl with the ricotta cheese and mix well. Add nutmeg and mix again. Add mushrooms, salt, and pepper. Mix in the egg and egg white.
4. Spray the bottom and sides of the loaf pan with olive oil cooking spray and spoon 1/4 of the pasta sauce mixture into the pan. Place a layer of lasagna noodles over the sauce, breaking them to fit in one layer. Spoon half the spinach mixture over the noodles. Place another layer of noodles over the spinach. Spoon remaining spinach mixture over that layer of noodles. Place a final layer of lasagna noodles over the spinach. Pour remaining pasta sauce over the noodles.
5. Arrange the basil leaves over the sauce and sprinkle the cheese evenly over the top. Cover the pan tightly with foil and place on a baking tray. Bake 40 minutes.
6. Remove from the oven and let sit 15 minutes. Run a knife around the sides of the pan to loosen the lasagna. Cut the lasagna in half horizontally and remove one half at a time with a large spatula. Place each half on a separate dinner plate and serve.
Choices/Exchanges: 3 starch, 3 vegetable, 3 lean protein, 1 fat Per serving: Calories 510, Calories from Fat 140, Total Fat 15 g, Saturated Fat 3.3 g, Monounsaturated Fat 8.0 g, Trans Fat 0.0 g, Cholesterol 100 mg, Sodium 600 mg, Potassium 980 mg, Total Carbohydrate 60 g, Dietary Fiber 6 g, Sugars 9 g, Protein 30 g, Phosphorus 525 mg
Shopping List:
1 bottle reduced-sodium, no-sugar-added pasta sauce
1 package chopped frozen spinach
1 container fat-free ricotta cheese
1 bottle ground nutmeg
1/4 pound sliced mushrooms
1 box lasagna noodles
1 bunch fresh basil
1 package shredded reduced-fat sharp cheddar cheese
Staples:
Garlic
Olive oil
Salt and black peppercorns
Eggs (2 needed)
Olive oil cooking spray
Helpful Hints:
⢠An 8 1/2-inch x 4 1/2-inch loaf pan is used in this recipe. If using a larger loaf pan, make fewer pasta layers to fill the pan.
⢠Break up lasagna noodles to fit the pan.
Shop Smart:
⢠Reduced-sodium, no-sugar-added pasta sauce with 131 calories, 3.8 g fat, 0.4 g saturated fat, and 77 mg sodium per cup.
