Cooking time: 30 minutes Standing time: 10 minutesThere’s no mystery about why this baked pasta dish is quicker to prepare. It starts with no-boil noodles to cut cooking time.
Preparation time: 25 minutes Cooking time: 30 minutes Standing time: 10 minutes
1 cup part-skim ricotta cheese
1 cup 1% cottage cheese
2 cups (8 ounces) shredded reduced-fat mozzarella cheese, divided
2 medium eggs
2 cups shredded carrots
1 package (10 ounces) frozen chopped broccoli, thawed and well drained
1 package (9 ounces) no-boil lasagna noodles
3 cups fat-free chunky garden-style pasta sauce
1. Preheat the oven to 400°F. Coat a 13" × 9" baking dish with vegetable oil spray.
2. In a large bowl, combine the ricotta, cottage cheese, 1 cup mozzarella, eggs, carrots, and broccoli.
3. Place 3 noodles in the reserved dish. Spread one-third of the cheese mixture evenly over the noodles. Drizzle on 1 cup of the sauce. Repeat the process two more times. Sprinkle with the remaining 1 cup mozzarella.
4. Bake for 30 minutes, or until bubbling. Allow to stand 10 minutes before serving.
MAKES 8 SERVINGS
Per serving: 320 calories, 36 g carbohydrate, 23 g protein, 9 g fat, 4.5 g saturated fat, 102 mg cholesterol, 541 mg sodium, 3 g fiber
Carbohydrate Choices: 2
Dietary Exchanges: 2½ vegetable, 1½ meat, ½ fat
UNLEASH NUTRIENTS
Calcium plus vitamin D offers powerful protection against diabetes, according to a 20-year study of 83,779 women by scientists at Tufts–New England Medical Center in Boston. Those who got the highest levels of the combo—more than 1,200 milligrams of calcium and more than 800 IU of vitamin D—had a 33 percent lower risk of type 2 diabetes than women who got the least. The nutrients also worked alone, though not as well. Aim for three servings of low-fat dairy a day, and include foods that are good sources of vitamin D, such as fortified milk, whole eggs, cheese, and salmon. Consult your physician or dietitian about supplements if needed.
