casserole connoisseur's LASAGNA
A casserole connoisseur's LASAGNA: Everyday Cheapskate
I grew up in church -- and I mean that quite literally. My father the minister saw to it that his kids never missed a gathering. And when a gathering wasn't scheduled, we were still in church -- cleaning, folding bulletins or just hanging around.
I credit my upbringing for making me a connoisseur of the all-American casserole. There's just nothing quite like a potluck in the basement of a Baptist church to produce authentic casserole cuisine. As I look back now, I wonder if we were really eating or simply taking on ballast.
It's easy to see why casseroles have fallen out of favor with the weight- and health-conscious crowd. Just one serving of some casseroles can harbor an entire week's worth of carbs or Weight Watcher points. Luckily, it's easy to trim the calorie count and step up the nutritional value of almost any casserole recipe, even those typically laden with high-fat ingredients.
First, change the proportions: More vegetables, beans and whole grains; fewer sauces, cheeses and fatty meats. Next substitute reduced-fat versions of ingredients like sour cream, mayonnaise, cheese, cream cheese, salad dressing and condensed soups.
Choose the leanest meats, such as skinless chicken breast, pork loin and beef round. Or use soy-based meat substitutes. Trim all visible fat and skin from the meat you're using. Here's a fabulous casserole that's so nutritious and delicious you won't have to change a thing.
HEARTY VEGETABLE LASAGNA
1 (16-ounce) package lasagna noodles
1 pound fresh mushrooms, sliced
3/4 cup chopped green bell pepper
3/4 cup chopped onion
3 cloves garlic, minced
2 tablespoons vegetable oil
2 (26-ounce) jars pasta sauce
1 teaspoon dried basil
1 (15-ounce) container part-skim ricotta cheese
4 cups shredded mozzarella cheese
2 eggs
1/2 cup grated Parmesan cheese
Cook's note: If you don't need a large lasagna, you can make this recipe in two 8-by-8-inch baking pans. Enjoy one today and freeze the other for later.
Cook the lasagna noodles in a large pot of boiling water for 10 minutes, or until al dente. Rinse with cold water, and drain. In a large saucepan, saute mushrooms, green pepper, onion, and garlic in oil. Stir in pasta sauce and basil; bring to a boil. Reduce heat, and simmer 15 minutes.
Mix together ricotta, 2 cups mozzarella cheese and eggs. Preheat oven to 350 F. Spread 1 cup tomato sauce into the bottom of a greased 9-by-13-inch baking dish. Layer half of each of these ingredients in the following order: lasagna noodles, ricotta mix, sauce, and Parmesan cheese. Repeat layering, and top with remaining 2 cups mozzarella cheese. Bake, uncovered, for 40 minutes. Let stand 15 minutes before serving.
Yields: 12 servings
Approximate Values Per Serving: 426 calories, 18.8 g total fat:, 79 mg cholesterol; 776 mg sodium; 43.4 g total carbs; 4.1 g dietary fiber; 22.1 g protein.
I grew up in church -- and I mean that quite literally. My father the minister saw to it that his kids never missed a gathering. And when a gathering wasn't scheduled, we were still in church -- cleaning, folding bulletins or just hanging around.
I credit my upbringing for making me a connoisseur of the all-American casserole. There's just nothing quite like a potluck in the basement of a Baptist church to produce authentic casserole cuisine. As I look back now, I wonder if we were really eating or simply taking on ballast.
It's easy to see why casseroles have fallen out of favor with the weight- and health-conscious crowd. Just one serving of some casseroles can harbor an entire week's worth of carbs or Weight Watcher points. Luckily, it's easy to trim the calorie count and step up the nutritional value of almost any casserole recipe, even those typically laden with high-fat ingredients.
First, change the proportions: More vegetables, beans and whole grains; fewer sauces, cheeses and fatty meats. Next substitute reduced-fat versions of ingredients like sour cream, mayonnaise, cheese, cream cheese, salad dressing and condensed soups.
Choose the leanest meats, such as skinless chicken breast, pork loin and beef round. Or use soy-based meat substitutes. Trim all visible fat and skin from the meat you're using. Here's a fabulous casserole that's so nutritious and delicious you won't have to change a thing.
HEARTY VEGETABLE LASAGNA
1 (16-ounce) package lasagna noodles
1 pound fresh mushrooms, sliced
3/4 cup chopped green bell pepper
3/4 cup chopped onion
3 cloves garlic, minced
2 tablespoons vegetable oil
2 (26-ounce) jars pasta sauce
1 teaspoon dried basil
1 (15-ounce) container part-skim ricotta cheese
4 cups shredded mozzarella cheese
2 eggs
1/2 cup grated Parmesan cheese
Cook's note: If you don't need a large lasagna, you can make this recipe in two 8-by-8-inch baking pans. Enjoy one today and freeze the other for later.
Cook the lasagna noodles in a large pot of boiling water for 10 minutes, or until al dente. Rinse with cold water, and drain. In a large saucepan, saute mushrooms, green pepper, onion, and garlic in oil. Stir in pasta sauce and basil; bring to a boil. Reduce heat, and simmer 15 minutes.
Mix together ricotta, 2 cups mozzarella cheese and eggs. Preheat oven to 350 F. Spread 1 cup tomato sauce into the bottom of a greased 9-by-13-inch baking dish. Layer half of each of these ingredients in the following order: lasagna noodles, ricotta mix, sauce, and Parmesan cheese. Repeat layering, and top with remaining 2 cups mozzarella cheese. Bake, uncovered, for 40 minutes. Let stand 15 minutes before serving.
Yields: 12 servings
Approximate Values Per Serving: 426 calories, 18.8 g total fat:, 79 mg cholesterol; 776 mg sodium; 43.4 g total carbs; 4.1 g dietary fiber; 22.1 g protein.
posted by Mater at 8:20 AM
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