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Diabetes Forecast

The Healthy Living Magazine

Lasagna Roll-Ups

Per Serving

Lasagna Roll-Ups

Makes: 8
Serving Size: 1 roll
Calories 245
Fat 8 g
Saturated Fat 2.2 g
Carbohydrate 29 g
Fiber 5 g
Sugars 6 g
Cholesterol 40 mg
Sodium 405 mg
Potassium 515 mg
Protein 16 g
Phosphorus 245 mg
Choices: Starch 1.5, Vegetable 1, Medium-Fat Meat 1, Fat 0.5
  • Makes: 8
  • Serving Size: 1 roll
  • Preparation Time: 20 minutes
  • Baking Time: 45 minutes

Ingredients

8 whole wheat lasagna noodles
1 Tbsp. olive oil
1/2 cup diced onion
2 garlic cloves, minced
3 cups chopped broccoli
1 med. zucchini, diced
1 tsp. each dried basil and oregano
1/4 tsp. crushed hot red pepper flakes
1 cup fat-free ricotta cheese
2/3 cup shredded part-skim mozzarella cheese
2/3 cup lite silken tofu, mashed
1 egg, beaten
1/4 tsp. kosher salt
1/4 tsp. freshly ground black pepper
2 1/2cupsbottled lower-salt marinara sauce (such as Amy's Light in Salt), divided
1/4cupgrated fresh Parmesan cheese

Directions

  1. Coat a medium baking dish with cooking spray; set aside. Bring a large pot of lightly salted water to boiling. Add the noodles and cook according to package directions just until al dente (slightly firm to the bite).
  2. Meanwhile, in a large skillet, heat the olive oil over medium heat. Add the onion and garlic, and sauté for 5 to 6 minutes. Add the broccoli, zucchini, basil, oregano, and hot red pepper flakes, and sauté for 3 minutes. Remove the vegetable mixture from the heat and set aside.
  3. Preheat the oven to 375 degrees. Drain the noodles and set aside. In a large bowl, mix the ricotta and mozzarella cheeses, tofu, egg, salt, and black pepper. Add the vegetable mixture to the cheese mixture and mix well.
  4. Lay a noodle on a flat surface. Spread about 1/4 cup of the filling on the noodle and roll it into a spiral. Repeat with the remaining noodles.
  5. Add 1 cup of the marinara sauce to the prepared baking dish. Place the lasagna roll-ups seam side down in the pan. Pour the remaining marinara sauce over the roll-ups, and cover the pan with foil.
  6. Bake the roll-ups for 30 minutes. Uncover and sprinkle with the Parmesan cheese. Bake for 15 more minutes, or until the cheese melts and is bubbly.
 
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