No-Bake Veggie Lasagna Stacks - 29g Carbs, 6g Fiber, 5g Sugar
From: The American Heart Association
If you like lasagna but don't want to spend a lot of time baking it,
you'll love that this recipe uses the stovetop and the microwave, not
the oven. It is not only quick and easy but eye-catching as well—and
it is far more nutritious than most other lasagnas.
Cooking Time: 6 - 8 minutes
Serves: 4
Serving Size: 1 stack per serving
4 dried whole-grain lasagna noodles
1 Tbsp olive oil
4 oz broccoli florets (about 1 cup)
4 oz button mushrooms, sliced (about 1 heaping cup)
4 oz zucchini or yellow summer squash, thinly sliced (about 1 cup)
4 oz asparagus, trimmed and cut into 1/2-inch pieces (about 1 cup)
2 oz baby spinach leaves (about 2 cups)
2 medium cloves garlic, minced
1/2 tsp dried oregano, crumbled
1/4 tsp salt
1/4 tsp pepper
1/2 cup low-fat ricotta cheese
1 cup shredded or grated low-fat mozzarella cheese
2 Tbsp shredded or grated Parmesan cheese
Cook the pasta using the package directions, omitting the salt. Drain
well in a colander. Carefully place the pasta in a single layer on a
large piece of wax paper and pat dry. Cut each noodle crosswise into
3 pieces. Set aside.
Meanwhile, in a large nonstick skillet, heat the oil over medium heat,
swirling to coat the bottom. Cook the broccoli, mushrooms, and zucchini
for 4 to 5 minutes, or until tender, stirring occasionally.
Stir in the asparagus, spinach, garlic, oregano, salt, and pepper. Cook
for 1 to 2 minutes, or until the asparagus is tender, stirring
occasionally. Remove from the heat.
To assemble, place a piece of pasta on a microwaveable dinner plate.
Spoon 1 tablespoon of the ricotta on top. Spoon 1/2 cup of the broccoli
mixture over the ricotta. Sprinkle with 2 tablespoons mozzarella. Repeat.
Place a third piece of pasta on top. Sprinkle with 1 1/2 teaspoons Parmesan.
Repeat on separate plates with the remaining ingredients for the other
three servings.
Microwave 1 plate of lasagna for 1 minute on 100 percent power (high),
or until the Parmesan is melted. Set aside. Repeat one at a time with
the remaining servings.
Cook's Tip - -
You can make the lasagna stacks up to five days in advance. Cover them
and refrigerate until you need them, then heat each one in the microwave
for 2 to 3 minutes on 100 percent power.
Serves: 4
Serving Size: 1 stack per serving
Nutrition per Serving:
260 Calories, 9g Total Fat, 2.5g Saturated Fat, 0g Trans Fat,
1g Polyunsaturated Fat, 4.5g Monounsaturated Fat, 19mg Cholesterol,
442mg Sodium, 29g Carbs, 6g Fiber, 5g Sugar, 17g Protein
Dietary Exchanges:
1 1/2 starch, 1 vegetable, 1 1/2 very lean meat, 1 fat
