Alfredo Lasagna with Broccoli and Cauliflower

Name: Alfredo Lasagna with Broccoli and Cauliflower
Yield: Serves 8; 3/4 to 1 cup per serving
Ingredients: Cooking spray; 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; 1/4 cup plain dry bread crumbs (lowest sodium available); 2 teaspoons olive oil; 1/2 teaspoon dried Italian seasoning, crumbled

January 26, 2012

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

Recipe information

Yield
Serves 8; 3/4 to 1 cup per serving

Ingredients

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

Preparation

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

TagsPasta Casserole Lasagna Italian American Italian European Broccoli/Broccolini Vegetable Cauliflower Parmesan Cheese Dairy Main Dinner Nut Free Vegetarian Make Ahead Cookbooks

Recipe information

Ingredients

Sauce

Topping

Preparation

Step 1

Step 2

Step 3

Step 4

Step 5

Step 6

Step 7

Step 8

Nutrition information

Step 9

Step 10

Step 11

Step 12

Step 13

Step 14

Step 15

Step 16

Step 17

Step 18

Step 19

Step 20

Step 21

Step 22

Step 23

Dietary Exchanges

Step 24

Step 25

Step 26

Recipe notes