The National Heart, Lung, and Blood Institute suggests that you say “Cheese,” because this healthy version of a favorite comfort food will leave you smiling. Sure, that may be some government copy writer gone crazy... but this dish is pretty awesome. And, it's easy to adjust to your own taste buds. Adjust the spices, add in additional veggies such as spinach, and more. Here's the original Heart, Lung, and Blood Institute recipe.
- 1/2 lb lasagna noodles, cooked in unsalted water
- 3/4 c mozzarella cheese, part-skim, grated
- 1 1/2 c cottage cheese*, fat free
- 1/4 c Parmesan cheese, grated
- 1 1/2 c zucchini, raw, sliced
- 2 1/2 c tomato sauce, no salt added
- 2 tsp basil, dried
- 2 tsp oregano, dried
- 1/4 c onion, chopped
- 1 clove garlic
- 1/8 tsp black pepper
- Preheat oven to 350º F. Lightly spray 9- x 13-inch baking dish with vegetable oil spray.
- In small bowl, combine 1/8 cup mozzarella and 1 Tbsp Parmesan cheese. Set aside.
- In medium bowl, combine remaining mozzarella and Parmesan cheese with all of the cottage cheese. Mix well and set aside.
- Combine tomato sauce with remaining ingredients. Spread thin layer of tomato sauce in bottom of baking dish. Add third of noodles in single layer. Spread half of cottage cheese mixture on top. Add layer of zucchini.
- Repeat layering.
- Add thin coating of sauce. Top with noodles, sauce, and reserved cheese mixture. Cover with aluminum foil.
- Bake for 30-40 minutes. Cool for 10 to 15 minutes. Cut into 6 portions.
Yield: 6 servings Serving size: 1 piece
Each serving provides:
Total fat: 5 g
Saturated fat: 2 g
Cholesterol: 11 mg
Sodium: 380 mg
Total fiber: 5 g
Protein: 19 g
Carbohydrates: 41 g
Potassium: 561 mg
*Use unsalted cottage cheese to reduce the sodium content to 196 mg per serving
SOURCE: National Heart, Lung, and Blood Institute (NHLBI)