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The Best-Tasting, Nearly No-Fat, Low-Sodium, High-Protein, Vegetarian Lasagna on the Face of the Planet

Updated on August 4, 2012

The Title Says It All

Traditional lasagna recipes (both with meat and vegetarian), contain lots of vitamins, minerals, and protein, but fail in that they are so high in fat, cholesterol, and sodium.

This recipe is not only better tasting than most lasagnas, but the fat count per serving is lowered by 10 grams, it contains insignificant amounts of saturated fat, cholesterol, and sugars, is calorie-reduced, and lowers sodium content by nearly 300 mg per serving.

You cannot beat this casserole for being:

  1. Very high in protein
  2. Vegetarian
  3. Nearly non-fat
  4. Lowered-sodium
  5. Firm (not sloppy)
  6. DELICIOUS and oh, so filling

Estimated Per Serving Nutritional Values:

  • Protein: 26.6 grams
  • Fat: 4.75
  • Calories: 313
  • Sodium: 526mg
  • Carbs: 39
  • Sugars: 7

Lasagna Mindset

This is not a rush recipe. Channel your inner Italian Mama. Pour a nice glass of wine. Spin some Italian opera or other fitting classical music. Be prepared to imbue your appreciation of every ingredient into its preparation.

Cook Time

Prep time: 1 hour
Cook time: 1 hour
Ready in: 2 hours
Yields: 12 big, filling servings

Ingredients

  • 1 Box No-boil Lasagna Noodles, Try for the high-protein kind and/or whole grain kind
  • 1 Bag MorningStar Vegetarian (Soy) Crumblers (hamburger substitute)
  • 2 jars or 1 big jar Spaghetti Sauce, a no-sodium brand
  • Several cloves Garlic, pressed, Fresh
  • 1 whole Onion, chopped, White or purple (whichever you prefer)
  • 1 whole Green bell pepper, chopped
  • 1 Tbsp Olive Oil, Extra Virgin (preferably)
  • 1 16 oz tub Ricotta cheese, Non-fat
  • 1 2-cup bag Shredded mozerella cheese, Non-fat
  • 1/4 cup Finely chopped parsley, Fresh (produce aisle)
  • 1/2 cup Parmesean cheese, Non-fat
  • 1 small Zucchini, sliced thickly
  • 4 Hard boiled eggs, sliced (discard yolks)
  • As desired Freshly ground pepper

Veggies and Parsley

Sauteing Onion, Garlic, and Pepper

Noodle Layer

Ricotta/Parmesan/Parsley Mixture

The Patting/Firming Technique

Ready to Cook

The Aluminum Foil Trick

Instructions

  1. Preheat oven to 350 degrees. Line bottom shelf with pizza pan, cookie sheet, or aluminum foil for possible bubbling over.
  2. In LARGE non-stick saucepan, lightly sautee in olive oil: fresh-pressed garlic, chopped onion, and chopped bell pepper.
  3. Add no-sodium spaghetti sauce and soy hamburger substitute. Add freshly-ground pepper.
  4. Simmer on very low temp until crumblers are defrosted and ingredients are BARELY soft, not soggy (remember, they'll be in the oven boiling in spaghetti sauce for an hour). Also, at this point, your neighbors and family should be stopping in to see what smells so delicious.
  5. During the simmer, in separate medium bowl, combine ricotta, parmasean, and fresh parsley. Set aside.
  6. In 13x9 glass casserole, pour 1/3 of sauce mixture. Spread with back of spoon to cover base of dish.
  7. Cover with one layer of no-boil lasagna noodles. You may have to break off some of the noodles to completely cover the sauce, at least on the corners. (Tip: Measure length needed, hold over counter edge, and quickly snap off the overage - this will prevent vertical breakage.) Press the noodles firmly into the sauce.
  8. Plop and press: With a large spoon, plop spoonfuls of 1/2 the ricotta mixture all over the noodles, and with the back of the spoon, push down gently to spread thinly and evenly over noodles into a thin layer (don't pull, just press).
  9. Add a layer of fat-free mozzerella (1/2 the pound = 1 cup). Press firmly with flat hands.
  10. Add a layer of sliced hard boiled eggs, alternating with zucchini slices, covering the mozerella.
  11. Add the 2nd third of the sauce mixture. Spread evenly with back of large spoon to cover entirely.
  12. Add another layer of lasagna noodles, in the opposite direction as the last layer (horizontal vs vertical)
  13. Spread the remainder of the ricotta mixture. (At this point, you may be thinking that this is not all going to fit in this 13x9 dish, but have faith, if you've done the patting, it will fit - plus, the aluminum foil trick is yet to come.)
  14. Cover evenly with the remainder of the mozerella. Pat firmly with flat hands, including edges.
  15. Evenly apply the remainder of the sauce mixture, spreading with back of a large spoon.
  16. Sprinkle a light layer of fat-free parmasean cheese over the top.
  17. Cover dish tightly with aluminum foil (preferably heavy duty), tucking in the edges. Here's the big secret: Gently run your finger around the inside edge of the tin foil to seal in the contents.
  18. Place in preheated oven (be prepared, this casserole is HEAVY), and set timer for 1 hour.
  19. When timer goes off, remove aluminum foil, and continue cooking for 10 minutes.
  20. Remove and allow to cool for about 10-15 minutes (to firm up).
  21. Cut with a spatula and serve!
  22. Enjoy - guilt-free!

Nutritional Values

Nutrition Facts
Serving size: 1/12 of 13 x 9 x 3
Calories 313
Calories from Fat36
% Daily Value *
Fat 4 g6%
Saturated fat 0 g
Carbohydrates 29 g10%
Sugar 7 g
Protein 26 g52%
Cholesterol 5 mg2%
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

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