Broccoli Lasagna
Vegetable cooking spray
3/4 cup skim milk
1 cup chopped green pepper
1 cup chopped onion
2 tablespoons all-purpose flour
2 tablespoons dried basil
1 teaspoon pepper
1/8 teaspoon salt (optional)
2 cups chopped mushrooms |
1 tablespoon dried oregano
8 lasagna noodles, uncooked
4-5 large garlic cloves, minced
2 egg whites (or egg substitute to equal one egg
2 cups chopped broccoli (or 2 10-oz packages
frozen chopped broccoli thawed)
4 ounces grated fat free cheddar cheese
1 1/2 cups 1% fat cottage cheese
2 tablespoons grated Parmesan cheese
4 ounces grated Monterey jack cheese
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Coat a large skillet with cooking spray. Add green pepper, onion, garlic and mushrooms; saute until tender. Stir in flour gradually and add next four ingredients. Gradually add milk, stirring constantly. Continue stirring until mixture is thickened and bubbly, about 5-10 minutes. Broccoli may be added during this time. Set aside. Combine cottage cheese and egg whites in a blender and process until smooth. Set aside. Grate fat free cheddar (or fat free brick cheese of choice) and set aside.
Coat an 8-inch square baking dish with cooking spray. Spoon one-third reserved broccoli mixture into dish. Place four lasagna noodles across mixture. Spread half of cottage cheese mixture and half the grated cheese over the noodles evenly. Cover with another third of the broccoli mixture. Repeat the process starting with the lasagna noodles and ending with the broccoli mixture. Sprinkle with parmesan cheese. Cover and refrigerate at least 8 hours. Bake, uncovered, at 375 degrees for 40 minutes or until bubbly. Remove from oven, and let stand 10 minutes before serving.
Nutritional analysis per 3/4 cup serving:
Calories: 330
Protein: 22 gm
Fat: 8 gm
Carbohydrate: 38 gm
Cholesterol: 17 mg
Sodium: 455 mg (407 mg if no salt is added)
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