Tofu Lasagna
Laura Kalina, RD, MEd, and Cheryl Christian, CPT
3 Tbsp (45 mL) extra-virgin olive oil
1 zucchini, chopped
2 red bell peppers, chopped
1 medium onion, chopped
4 cloves garlic, coarsely chopped
1 - 24 oz (700 mL) jar Italian tomato sauce
1/2 tsp (2 mL) each dried oregano and dried basil
1 cup (250 mL) mushrooms, sliced with stems removed
1 cup (250 mL) low-fat mozzarella cheese, grated
1 - 10 oz (300 g) package soft tofu
1 - 10 oz (300 g) package frozen spinach, defrosted and drained
2 - 12 oz (350 g) packages extra-firm tofu
1/2 cup (125 mL) Parmesan cheese, grated
Preheat oven to 350 F (180 C). In frying pan over medium-high heat, add 2 Tbsp (30 mL) olive oil and saut?ucchini, peppers, onion, and garlic until onions are transparent.
In large bowl combine tomato sauce, oregano, basil, and mushrooms. In another bowl, mix soft tofu with spinach.
Slice extra-firm tofu into 1/8 to 1/4 in (3 to 6 mm) slices to act as lasagna noodles.
Oil 9 x 13 in (23 x 33 cm) lasagna pan with remaining olive oil. Pour a thin layer of tomato sauce on the bottom. Add a layer of tofu as you would lasagna noodles. Top with some of the spinach mixture and then some grilled vegetables. Sprinkle some mozzarella on top.
Repeat until all ingredients are used (you will have two or three layers). Top with remaining mozzarella and sprinkle with Parmesan cheese. Bake for 45 minutes to 1 hour.
Serves 6 to 8.
Based on a 7-serving portion each serving contains: 317 calories; 22 g protein; 17 g total fat (6 g sat. fat, 0 g trans fat); 19 g carbohydrates; 5 g fibre; 858 mg sodium
source: "Healthy Living", alive #335, September 2010
