Prep Time: 20 minutes
Cook Time: 1 hour
Ingredients:
- 1 Tablespoon olive oil
- 1/2 large onion, chopped
- 3 cups sliced mushrooms
- 2 cloves roasted garlic, minced
- 3 cups broccoli florets, blanched
- 1/4 cup sliced black olives
- 1 cup low-fat ricotta cheese
- 1/2 cup silken tofu
- 2 Tablespoons packed soy protein powder
- 1/4 teaspoon oregano
- 1/4 teaspoon basil
- 1 (8-ounce) package whole wheat lasagna noodles
- 3 cups tomato sauce
- 12 ounces shredded soy mozzarella
Preparation:
Preheat oven to 350 F.Heat olive oil in a nonstick skillet; add onion and cook until soft, about 5 minutes. Add mushrooms and garlic and cook until mushrooms are soft, about 3 minutes longer. Remove from heat and add broccoli and olives. Mix gently.
Combine ricotta cheese, tofu, soy protein powder, oregano, and basil in a medium bowl until blended.
Bring 4 quarts water and 1/2 teaspoon olive oil to a boil. Add lasagna noodles and boil 12 minutes or until tender. Drain and rinse under warm water.
Moisten the bottom of a 9 x 9-inch pan with 2 tablespoons of the tomato sauce. Put down a single layer of noodles. Spread with one-third of the ricotta mix, one-third of the vegetables, 2/3 cup tomato sauce, and one-fourth of the mozzarella. Repeat twice.
Cover with remaining noodles, tomato sauce, and mozzarella. Bake in a preheated oven for 45 minutes or until bubbling.
Yield: 6 servings
Note: This recipe can be completely assembled and baked up to 2 days ahead of time. Cover and store in the refrigerator. To reheat, bake, covered, for about 1 hour or until bubbling.
Per serving: 330 calories; 27 grams protein; 15 grams soy protein; 40 grams carbohydrates; 7 grams fat; 5 grams fiber
Total fruit and vegetable servings: 3, including 1 serving of cruciferous vegetable
For prostate protection: For minimal fat, use 1/2 instead of 1 tablespoon olive oil.
Recipe Source: The Breast Health Cookbook by Dr. Bob Arnot (Little, Brown and Company)
Reprinted with permission.
