Lasagna Roll-Ups
Per ServingLasagna 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 1/2 | cups | bottled lower-salt marinara sauce (such as Amy's Light in Salt), divided |
| 1/4 | cup | grated fresh Parmesan cheese |
Directions
- 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).
- 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.
- 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.
- 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.
- 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.
- 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.
