will be enhanced, plus all you'll need to do for dinner is toss
a salad and make a quick fruit dessert while the casserole bakes.
Serves: 6
Serving Size: 4x4-inch piece per serving
Vegetable oil spray
6 dried lasagna noodles
3 cups chopped peeled eggplant
1 medium green bell pepper, diced
1 large onion, chopped
1/4 cup chopped fresh basil leaves OR
1 Tbsp PLUS 1 tsp dried, crumbled
3 medium garlic cloves, minced
2 8oz cans no-salt-added tomato sauce
2 tsp low-sodium Worcestershire sauce
1/8 tsp salt
1/4 tsp fennel seeds (optional)
1 cup fat-free or low-fat cottage cheese
1 cup shredded part-skim mozzarella cheese
2 Tbsp shredded or grated Parmesan cheese
Preheat the oven to 350 degrees F. Spray a 12x8x2-inch glass baking
dish with vegetable oil spray. Set aside.
In a large stockpot, prepare the noodles using the package directions,
omitting the salt and oil. Drain well.
Meanwhile, lightly spray a large nonstick skillet with vegetable oil
spray. Heat over medium-high heat. Cook the eggplant, bell pepper,
onion, dried basil (if using fresh basil, add with the tomato sauce),
and garlic for 10 minutes, or until the eggplant is soft, stirring
occasionally. Reduce the heat to medium if the mixture starts sticking
to the skillet.
Add the tomato sauce, fresh basil if using, Worcestershire sauce, salt,
and fennel seeds. Bring to a boil. Reduce the heat and simmer for
15 minutes, or until the sauce has slightly thickened and the bell
pepper is soft. Remove from the heat.
To assemble, lay 2 noodles lengthwise in the baking dish. Spread a scant
1 cup eggplant mixture over the noodles. Spread 1/3 cup cottage cheese
over the eggplant. Sprinkle with 1/4 cup mozzarella. Repeat the layers
twice, ending with remaining 1/2 cup mozzarella. Tuck in the ends of
the noodles if overhanging. Cover the dish with aluminum foil.
Bake for 30 minutes.
Sprinkle with the Parmesan. Let stand for 5 to 10 minutes to let the
cheese melt and make cutting easier.
Cook's Tip - -
When using fairly small amounts of cheese on top of a
casserole, cover the dish with aluminum foil during the
baking period to prevent the cheese from overcooking and
drying out. Run the casserole under the broiler for a
few seconds if you want to brown the cheese lightly.
Serves: 6
Serving Size: 4x4-inch piece per serving
Nutrition per Serving:
230 Calories, 4.5g Total Fat, 2.5g Saturated Fat, 0g Trans Fat,
0.5g Polyunsaturated Fat, 1g Monounsaturated Fat, 15mg Cholesterol,
351mg Sodium, 34g Carbs, 5g Fiber, 10g Sugar, 15g Protein,
231mg Calcium, 573mg Potassium
Dietary Exchanges:
1 1/2 starch, 2 vegetable, 1 lean meat
From: The American Heart Association Low-Salt Cookbook,
3rd Edition, 2006 by the American Heart Association
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