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Ингредиенты
- 2 c. zucchini, in 1/4" half moons
- 2Â 1/2 c. minced onions
- 1 x bell pepper, seeded & minced
- 2 x cloves garlic, chopped
- 1 tsp soy oil
- 8 ounce tofu, mashed
- 1 Tbsp. dry parsley
- 1 tsp dry basil
- 1/2 tsp dry oregano
- 1/4 tsp warm red pepper flakes, (optional)
- 8 ounce bite-sized rigatoni, cooked
- Â Â Or possibly other small tubular pasta
- 2 c. fat-free marinara sauce
- 1/4 c. Parmesan-style soy cheese
Инструкции
- This casserole is really an easy-to-assemble mock lasagna.
- Preheat the oven to 350 .
- Saute/fry the zucchini, onions, bell pepper and garlic in the soy oil in a nonstick pan over medium heat till tender, adding water if needed to prevent sticking.
- Combine the mashed tofu, parsley, basil, oregano and red pepper flakes. Stir the cooked rigatoni into the tofu.
- Lightly coat a 3-qt casserole with vegetable oil spray. Spread a thin layer of marinara sauce over the bottom. Layer half the pasta mix, half the sauteed vegetables, and half the remaining sauce. Repeat layers and top with soy cheese.
- Cover the casserole and bake it for 30 min. Remove cover and bake another 10 min.
- Yield: 6 servings
- Serving size: 2 c.
- Cuisine:"African/middle Eastern"
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Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 1449g | |
| Calories 850 | |
| Calories from Fat 229 | 27% |
| Total Fat 25.64g | 32% |
| Saturated Fat 5.52g | 22% |
| Trans Fat 0.02g | |
| Cholesterol 10mg | 3% |
| Sodium 2234mg | 93% |
| Potassium 3465mg | 99% |
| Total Carbs 125.9g | 34% |
| Dietary Fiber 24.8g | 83% |
| Sugars 71.89g | 48% |
| Protein 33.09g | 53% |
