ALFREDO LASAGNA WITH BROCCOLI AND CAULIFLOWER

Alfredo Lasagna with Broccoli and Cauliflower image

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

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

Number Of Ingredients 20

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

Steps:

Preheat the oven to 375°F. Lightly spray a 2-quart casserole dish with cooking spray. Set aside.
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.
Stir in the Parmesan. Remove from the heat. Set aside.
In a medium bowl, stir together the ricotta, egg substitute, oregano, onion powder, and garlic powder. Set aside.
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.
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.
Bake for 30 minutes.
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.
(Per serving)
Calories: 184
Total fat: 4.5g
Saturated: 2.0g
Trans: 0.0g
Polyunsaturated: 0.5g
Monounsaturated: 1.5g
Cholesterol: 15mg
Sodium: 278mg
Carbohydrates: 20g
Fiber: 2g
Sugars: 7g
Protein: 15g
Calcium: 392mg
Potassium: 377mg
1 starch
1 vegetable
1 1/2 lean meat