Recipe of the Week
August 27th
– August 31st, 2007
Black
Bean Lasagna
Yield: 9 servings; serving size: 1 cup
·
Two
16-ounce cans black beans, rinsed, drained, and slightly mashed
·
1
cup salsa
·
2
cups meatless spaghetti sauce
·
1
teaspoon bottled minced garlic
·
1
teaspoon ground cumin
·
15-ounce
container low-fat, low-salt ricotta cheese
·
1/3
cup grated or shredded Parmesan or Romano cheese
·
1
egg white
·
¼
cup skim milk
·
Cooking
spray
·
6
no-cook lasagna noodles (3 ½ X 6 ½ inches)
·
1
cup shredded low-fat Monterey Jack cheese
·
1
cup shredded part skim mozzarella cheese
Preheat oven to 350° F.
In a large bowl, stir
together beans, salsa, spaghetti sauce, garlic, and cumin. Set aside.
In a medium bowl, stir
together ricotta, Parmesan, egg white, and milk.
To assemble lasagna, spray a
13 X 9 X 2-inch baking pan or glass baking dish with cooking spray. Spread about 1 cup bean mixture in the bottom
of the dish. Cover with 3 uncooked
lasagna noodles, making sure noodles do not touch edges of dish. Cover noodles with half of remaining bean
mixture, making sure bean mixture covers noodles completely. Spread with half of the ricotta cheese
mixture and sprinkle with half of the Monterey Jack and half of the
mozzarella. Repeat layers of noodles, bean
mixture, ricotta mixture, Monterrey Jack, and mozzarella.
Cover dish tightly with foil
and bake 30 minutes. Uncover and bake 10
minutes more or until noodles are done and lasagna is heated through. Let stand 5 minutes before serving.
Nutrition
Facts Per Serving
Calories: 333
Protein: 23 g
Carbohydrates:
39 g
Fiber: 5 g
Total
fat: 10 g
Saturated Fat: 6 g
Saturated Fat: 6 g
Cholesterol: 31 mg
Sodium: 800 mg
Brought to you by: Gretchen Austin, MSRD
Quick
and Easy Cookbook, American Heart Association,
© 1995.