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Mushroom Garden Lasagna (Vegetarian)

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This mushroom lasagna is my favorite. I love mushrooms so when I can find a way to incorporate them into a recipe, I always do. Having a bodybuilder in the family always keeps me looking for a way to lighten things up to maintain a healthy weight. This is a winner, no pun intended.

 

Further Food Nutritionist Commentary:

Mushrooms are a great addition to lasagna, as they are cholesterol free and low in sodium and fat, while providing an adequate amount of niacin, riboflavin, pantothenic acid, selenium and potassium. If you can’t find quinoa noodles in your grocery store, zucchini noodles can be an easy gluten free, low calorie pasta alternative to the regular lasagna noodles as well. This recipe allows personal variation to shine through, as it easy to swap in and out vegetables based on family food preferences. For example, I wouldn't mind adding in shredded yellow squash, which is high in fiber, vitamin C, magnesium and potassium!

By Nikki Nies, MS, Nutritionist
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Mushroom Garden Lasagna (Vegetarian)

  • Prep Time:30 mins
  • Cook Time:50-65 mins
  • Servings: 4

Ingredients

¼ pound quinoa noodles (prepared per package instructions)

8 large portabella mushrooms (washed and dried)

1 large jar of spaghetti sauce

2 teaspoons olive oil

8 ounces carrots (shredded)

1 pound spinach (cooked and chopped)

1 cup shredded zucchini

1 cup shredded eggplant

1 medium onion (diced)

1/2 red bell pepper (diced)

1 cup low-fat ricotta cheese, more if desired

1 cup low fat mozzarella

½ cup fresh basil leaves

Instructions

  1. Preheat oven to 350 degrees.
  2. Place mushrooms on baking sheet lined with parchment paper and pre-bake until slightly firm but not over cooked, about 10 minutes. Remove from oven and set aside until cool enough to handle, then press firmly with your hand to flatten.
  3. While mushrooms are baking, add oil to a medium skillet and with carrots, spinach, zucchini, eggplant, onion, and red pepper and saute on medium heat until tender, about 6 minutes.
  4. Remove from heat, and set aside.
  5. Prepare four mini spring-form pans (or a muffin tin!) with non-stick cooking spray, and begin layering.
  6. To layer, first spread tomato sauce on the bottom of the pan and then top with a noodle layer
  7. On top of the noodle, place one mushroom cap (fin side up), then follow with 2 tablespoons of the vegetable mixture, 2 tablespoons of ricotta cheese, 2 tablespoons of spaghetti sauce, and 2 tablespoons of mozzarella cheese.
  8. Repeat, leaving out the last layer of mozzarella.
  9. Bake for 30-45 minutes or until the sauce starts bubbling.
  10. In the last five minutes of baking add the remaining mozzarella cheese to top and allow melting.
  11. Once lasagna is complete remove from oven and allow to cool for about 20 minutes.
  12. Remove the spring portion of the pan and garnish with basil leaves* before serving.

 

*If you want crispy basil, either lightly coat basil leaves with additional oil/nonstick spray and bake for a few minutes, OR, heat a shallow pan with 3 tablespoons of olive oil and drop each leaf into the hot oil, cooking about 40 seconds per side.

Preheat oven to 350 degrees. Place mushrooms on baking sheet lined with parchment paper and pre-bake until slightly firm but not over cooked, about 10 minutes. Remove from oven and set aside until cool enough to handle, then press firmly with your hand to flatten. While mushrooms are baking, add oil to a medium skillet and with carrots, spinach, zucchini, eggplant, onion, and red pepper and saute on medium heat until tender, about 6 minutes. Remove from heat, and set aside. Prepare four mini spring-form pans (or a muffin tin!) with non-stick cooking spray, and begin layering. To layer, first spread tomato sauce on the bottom of the pan and then top with a noodle layer On top of the noodle, place one mushroom cap (fin side up), then follow with 2 tablespoons of the vegetable mixture, 2 tablespoons of ricotta cheese, 2 tablespoons of spaghetti sauce, and 2 tablespoons of mozzarella cheese. Repeat, leaving out the last layer of mozzarella. Bake for 30-45 minutes or until the sauce starts bubbling. In the last five minutes of baking add the remaining mozzarella cheese to top and allow melting. Once lasagna is complete remove from oven and allow to cool for about 20 minutes. Remove the spring portion of the pan and garnish with basil leaves* before serving.   *If you want crispy basil, either lightly coat basil leaves with additional oil/nonstick spray and bake for a few minutes, OR, heat a shallow pan with 3 tablespoons of olive oil and drop each leaf into the hot oil, cooking about 40 seconds per side.

Nutrition Information

Per Serving:  Calories: 337; Total Fat: 18g; Saturated Fat: 7g; Monounsaturated Fat: 2g; Polyunsaturated Fat: 1g; Cholesterol: 20mg; Sodium: 982mg; Potassium: 1040mg; Carbohydrate: 34g; Fiber: 10g; Sugar: 16g; Protein: 17g
Nutrition Bonus:   Iron:30%; Calcium: 49%; Vit A: 396%; Vit C: 109%

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