Vegetarian Lasagna

DASH DIET FOR HYPERTENSION

Vegetarian Lasagna

Serves 9. Recipe is from “The DASH Diet for Hypertension: Lower Your Blood Pressure in 14 Days Without Drugs” by Dr. Thomas Moore, Dr. Laura Svetkey, Pao-Hwa Lin, Njeri Karanja and Mark Jenkins. Some of the research for the book was done at the Pennington Biomedical Research Center.

Sauce:

1/2 cup chopped onions

3 cloves garlic, minced

1/4 cup chopped green bell peppers

41/2 cups chopped tomatoes

11/2 cup water

11/2 tsps. crumbled bay leaf

1/4 cup low-sodium tomato paste

Filling

1/4 lb. zucchini, thinly sliced

1 lb. button mushrooms, thinly sliced

1/2 cup chopped onions

1/2 tsp. dried rosemary

1/2 tsp. dried oregano

1/2 cup 1% low-fat cottage cheese

1/2 cup shredded low-fat mozzarella cheese

4 egg whites

1/2 cup chopped fresh parsley

9 lasagna noodles, cooked


1. Coat a sauté pan with nonstick cooking spray. Add the onions, garlic and peppers to the pan and sauté, stirring occasionally, until soft. Add the tomatoes with liquid to the pan and simmer about 20 minutes. Add the water, bay leaf and tomato paste. Raise the heat and bring the mixture to a boil, the lower the heat and simmer about 45 minutes.

2. Coat another sauté pan with nonstick spray, then add the zucchini, mushrooms and onions to the pan and cook, stirring occasionally, until soft. Add the rosemary and oregano. When the vegetables are tender, remove from the heat and set aside to cool. Add 2 cups of sauce.

3. In a separate bowl, mix the cottage cheese, mozzarella, egg whites and parsely.

4. Preheat the oven to 350 degrees. Ladle 2 to 3 cups of sauce over the bottom of a 9x13 pan. Line with 3 lasagna noodles, then spread half the cheese mixture over the pasta and top with half the vegetable mixture. Repeat the layers, beginning with sauce. Top with a layer of pasta and spread a small amount of sauce to cover. Bake for an hour.

Nutritional information per serving: 187 calories, 2.5 grams fat, 149 milligrams sodium. food group servings: 2 vegetables, 1 dairy foods, 1 grains.