A creamy Alfredo-type sauce binds layers of pasta, vegetables, and cheeses in this vegetarian lasagna. No tomatoes allowed!

　　

Ingredients

Serves 8; 3/4 to 1 cup per serving

　　Cooking spray

　　

Sauce

2 1/2 cups fat-free milk

　　3 tablespoons all-purpose flour

　　1/4 teaspoon pepper

　　1/8 teaspoon cayenne (optional)

　　1/4 cup shredded or grated Parmesan cheese

　　1 cup fat-free ricotta cheese

　　1/4 cup egg substitute or 1 large egg

　　1 teaspoon dried oregano, crumbled

　　1/4 teaspoon onion powder

　　1/4 teaspoon garlic powder

　　4 cups water (if using fresh vegetables)

　　2 cups chopped fresh (1/2-inch pieces) or frozen cauliflower, thawed if frozen

　　2 cups chopped fresh (1/2-inch pieces) or frozen broccoli, thawed if frozen

　　4 oven-ready lasagna noodles, broken in half crosswise

　　1/4 cup roasted red bell pepper, chopped

　　1/2 cup shredded low-fat mozzarella cheese and 1/2 cup shredded low-fat mozzarella cheese, divided use

　　

Topping

1/4 cup plain dry bread crumbs (lowest sodium available)

　　2 teaspoons olive oil

　　1/2 teaspoon dried Italian seasoning, crumbled

　　

Step 1

Preheat the oven to 375°F. Lightly spray a 2-quart casserole dish with cooking spray. Set aside.

　　

Step 2

In a medium saucepan, whisk together the sauce ingredients except the Parmesan. Cook over medium-high heat for 4 to 5 minutes, or until the mixture thickens slightly (it will still be somewhat thin), stirring occasionally.

　　

Step 3

Stir in the Parmesan. Remove from the heat. Set aside.

　　

Step 4

In a medium bowl, stir together the ricotta, egg substitute, oregano, onion powder, and garlic powder. Set aside.

　　

Step 5

If using fresh cauliflower and broccoli, in a medium saucepan, bring the water to a boil over high heat. Reduce the heat to medium high and cook the cauliflower for 2 minutes. Stir in the broccoli. Cook for 1 minute. Transfer to a colander. Drain well.

　　

Step 6

Layer as follows in the casserole dish: half the sauce, 4 noodle halves, all the ricotta mixture, and the cauliflower and broccoli. Sprinkle with the roasted pepper and 1/2 cup mozzarella. Top with the remaining noodle halves, remaining sauce, and remaining 1/2 cup mozzarella. Cover the dish and place on a baking sheet in case the lasagna bubbles over.

　　

Step 7

Bake for 30 minutes.

　　

Step 8

Meanwhile, in a small bowl, stir together the topping ingredients. When the lasagna has baked for 30 minutes, sprinkle with the topping. Bake, uncovered, for 8 to 10 minutes, or until the topping is toasted and the noodles are tender. Remove from the oven and let stand for 5 to 10 minutes to make cutting easier.

　　

Nutrition information

Step 9

(Per serving)

　　

Step 10

Calories: 184

　　

Step 11

Total fat: 4.5g

　　

Step 12

Saturated: 2.0g

　　

Step 13

Trans: 0.0g

　　

Step 14

Polyunsaturated: 0.5g

　　

Step 15

Monounsaturated: 1.5g

　　

Step 16

Cholesterol: 15mg

　　

Step 17

Sodium: 278mg

　　

Step 18

Carbohydrates: 20g

　　

Step 19

Fiber: 2g

　　

Step 20

Sugars: 7g

　　

Step 21

Protein: 15g

　　

Step 22

Calcium: 392mg

　　

Step 23

Potassium: 377mg

　　

Dietary Exchanges

Step 24

1 starch

　　

Step 25

1 vegetable

　　

Step 26

1 1/2 lean meat

　　American Heart Association Low-Salt Cookbook, 4th Edition