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Recipe of the Week

Dec. 17, 2013

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Lasagna

lasagna

Copyright DelectablyFree.com

This simple spinach-and-mushroom lasagna is a perfect dish to serve to the whole family for the holidays.

To make this dish even easier, use a jarred marinara sauce. Just make sure it is filled with simple, plant-based ingredients!

Makes 12 servings

Ingredients

1/4 cup water
1 onion, chopped 
1 carrot, grated 
3 garlic cloves, pressed or minced 
2 cups sliced mushrooms (about 1/2 pound) 
1 15-ounce can crushed tomatoes, low-sodium
1 28-ounce can tomato sauce, low-sodium
1 teaspoon dried basil 
1 teaspoon dried oregano 
1/2 teaspoon dried thyme 
1/2 teaspoon fennel seeds 
1/8 teaspoon cayenne pepper 
1 pound firm tofu, low-fat
1/2 cup finely chopped fresh parsley 
2 tablespoons soy sauce, low-sodium
1 10-ounce package frozen chopped spinach, thawed and squeezed dry 
12 ounces dry lasagna noodles (about 10 noodles)

Directions

Sauté onion and carrot in water, add more liquid as needed. Cook over high heat, stirring often until onion is soft, about 5 minutes.

Add garlic and mushrooms and continue cooking until mushrooms are soft, about 5 minutes.

Stir in tomatoes, tomato sauce, basil, oregano, thyme, fennel seeds, and cayenne. Simmer 15 minutes.

Preheat oven to 350 F.

Mash tofu in a mixing bowl, then stir in parsley and soy sauce.

To assemble, spread 1 cup of sauce in a 9"×13" (or larger) baking dish. Cover with a layer of uncooked noodles, half the tofu mixture, and half the spinach.

Spread with half of remaining sauce.

Repeat layers of noodles, tofu, spinach, and sauce. Cover tightly with foil and bake until noodles are tender, about 1 hour. Let stand 10 minutes before serving.

Note: This lasagna may be assembled up to a day in advance and baked just before serving. The noodles will soften while the lasagna stands, so the baking time can be reduced to 30 minutes.

Per 1-cup serving: 172 calories; 2.5 g fat; 0.4 g saturated fat; 12% calories from fat; 0 mg cholesterol; 9.8 g protein; 31.6 g carbohydrates; 5.9 g sugar; 5.8 g fiber; 123 mg sodium; 87 mg calcium; 3.5 mg iron; 13.4 mg vitamin C; 1,973 mcg beta carotene; 2.1 mg vitamin E

Adapted From: Healthy Eating for Life to Prevent and Treat Cancer by Vesanto Melina, M.S., R.D.; recipe by Jennifer Raymond, M.S., R.D.

Please feel free to tailor PCRM recipes to suit your individual dietary needs.

 


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Physicians Committee for Responsible Medicine
5100 Wisconsin Ave., N.W., Ste.400, Washington DC, 20016
Phone: 202-686-2210     Email: pcrm@pcrm.org