Ingredients:
- 1/4 cup water, nonfat chicken broth or vegetable broth
- 1 cup chopped onion
- 1 clove garlic, minced
- 2 cups chopped fresh or low-sodium canned tomatoes
- 1/2 tsp dried rosemary leaves
- 1 tsp dried mint leaves
- 1/4 cup chopped fresh parsley
- 1 tsp honey
- 1/4 tsp black pepper
- 1 cup low-sodium tomato sauce
- 2 cups nonfat cottage cheese
- 2 egg whites, lightly beaten
- 2 large zucchini, sliced 1/2 inch thick
- 1/2 cup nonfat grated Parmesan cheese
Directions:
- Heat water or broth in a heavy saucepan over medium heat. Add onion and garlic. Cook and stir over medium heat for 5 minutes or until vegetables are lightly browned. Add more liquid during this process if necessary.
- Add tomatoes, rosemary, mint, parsley, honey, black pepper and tomato sauce. Cover and simmer for 15 minutes.
- In a bowl combine cottage cheese and egg white. Chill until ready to assemble casserole.
- Broil zucchini on both sides until lightly browned.
- Preheat oven to 375 degrees F.
- To assemble, place half of the sauce in the bottom of a 9-by-13 inch baking dish. Sprinkle with half of the Parmesan cheese. Place a layer of zucchini on top of the sauce and Parmesan, and top with the cottage cheese-egg mixture. Layer with the remaining zucchini slices andn top with the rest of the tomato sauce and Parmesan cheese.
- Bake for 45 minutes and let stand for 10 minutes before cutting.
Source: 500 Fat Free Recipes
Servings: 6
Nutrion info:
- Calories: 74
- cholesterol: 1 mg
- Fat: 0.4g
- Protein: 6g
- Carbs: 12.8g

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Ingredients:
- 3 crushed fresh or low sodium canned tomatoes
- 1/2 cup chopped mushrooms
- 1/2 cup chopped bell pepper
- 1/2 cup chopped carrot
- 1/2 cup chopped onion
- 1/2 cup red grape juice
- 2 clove garlic minced
- 2 tbs honey
- 1/2 tsp dried basil leaves
- 1/2 tsp dried Rosemary leaves
- 1/2 tsp dried Oregano leaves
- 1/2 tsp dried thyme leaves
- 1/4 tsp black pepper
- 4 egg whites, lightly beaten
- 1 1/2 cups nonfat ricotta cheese or cottage cheese
- 8 ounces lasagna noodles, cooked, drain well
- 1 pound fresh spinach, wash, drain and chop
- 4 ounces nonfat mozzarella cheese, grated
Directions:
- Place tomatoes, mushrooms, red peppers, carrot, onion, grape juice, garlic, honey, basil, rosemary, oregano, thyme and black pepper in a large, heavy sauce pan. Simmer for 20 minutes.
- Preheat oven to 350 degrees F
- Mix together the egg whites and the ricotta or cottage cheese. Set aside.
- Assemble - Place a layer of tomato sauce in the bottom of a 9 x 1 3 inch casserole dish. Cover the sauce with a layer of cooked lasagna noodles. Spread ricotta-egg mixture over noodles and top with layer of spinach. Add another layer of noodles, another layer of sauce and finish with grated mozzarella.
- Bake for 35 minutes. Let stand 15 minutes before cutting.
Source: 500 Fat Free Recipes
Servings: 6
Nutrition Info:
- Calories: 227
- Fat: 1 g
- Protein: 15 g
- cholesterol: 3.8 mg
- Carbs: 36 g

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