This lasagna is so fabulous that nobody will ever suspect there’s no meat in it. Ground soy tastes like ground beef or chicken, but the healthy components of soy are known to help in the fight against heart disease and cancer. If you want a spicier flavor, try the Mexican-flavored ground soy or add 1 tsp of hot sauce. I have used a smaller casserole dish since extra lasagna so often goes to waste. You just have to trim the cooked lasagna sheets to fit the pan. If you’d like to increase the yield, use a regular 9- x 13-inch dish, double the recipe and cook nine lasagna noodles.
RECIPE INSTRUCTIONS
1. Preheat the oven to 350°F. Lightly coat a 9-inch-square casserole dish with cooking spray.
2. Bring a large pot of water to a boil. Add the lasagna noodles and cook for 12 to 14 minutes or until tender. Drain and rinse under cold running water and drain again. Set aside. Cut the noodles to fit the casserole dish.
3. To prepare the sauce, lightly coat a nonstick saucepan with cooking spray add the oil and set over medium-high heat. Add the onion and garlic and sauté, stirring frequently, until browned, about 5 minutes. Add the mushrooms and sauté for 5 minutes or until no longer wet.
4. Stir in the tomato sauce and dried basil. Bring to a boil, then reduce the heat. Cover and simmer for 12 to 15 minutes or until slightly thickened. Stir in the ground soy and simmer for 5 more minutes. Set aside.
5. To prepare the filling, combine the ricotta, mozzarella, milk and the Parmesan together in a bowl.
6. To assemble, spread one-quarter of the tomato sauce mixture over the bottom of the casserole dish. Top with 2 lasagna noodles, trimming to fit the pan. Spread half of the cheese mixture over the noodles. Top with another one-quarter of the tomato sauce. Top with 2 noodles. Spread the remaining cheese mixture over the noodles. Top with another one-quarter of the tomato sauce. Top with the last 2 noodles. Spread the remaining tomato sauce over top. Sprinkle with the mozzarella cheese.
7. Bake in the center of the oven for 20 to 25 minutes or until hot. Garnish with the basil or parsley.
INGREDIENTS
6 lasagna noodles
FILLING
1/4 cup light ricotta (5%)
1/2 cup shredded low-fat mozzarella
3 Tbsp low-fat milk
3 Tbsp grated Parmesan cheese
SAUCE:
1 tsp vegetable oil
3/4 cup finely chopped onion
1 tsp finely chopped garlic
3 cup finely chopped mushrooms
2 1/2 cups tomato sauce (can be store-bought spaghetti sauce)
1 tsp dried basil
8 oz soy-based ground-beef substitute GARNISH
3 Tbsp shredded low-fat mozzarella cheese
3 Tbsp chopped fresh basil or parsley
NOTES
Nutritional Analysis per Serving
Calories 240
Protein 20 g
Fat 6 g
Saturated Fat 3 g
Carbohydrates 26 g
Cholesterol 20 mg
Sodium 334 mg
Fiber 3.9 g
Prep Time: 15 minutes
Cook Time: 50 minutes
Make Ahead: Can be baked up to a day in advance.
Reheat in a 350°F oven for 15 minutes.
Serves 6
Nutrition Watch: Soy has been shown to be helpful in alleviating the symptoms associated with menopause.
