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EGGPLANT PARMIGIANA
Caitlin Plank, 2006 Summer Intern
Serves 6
Sauce:
2 8-ounce cans no-salt-added tomato sauce
14-ounce can artichoke hearts, drained
6-ounce can no-salt-added tomato paste
1 tablespoon salt-free Italian herb seasoning
2 cloves garlic, finely minced, or 1 teaspoon bottled minced garlic
1 teaspoon olive oil
1/4 teaspoon fennel seeds, crushed (optional)
1/8 teaspoon freshly ground pepper
Dash hot pepper sauce
1 eggplant, sliced into 3/8-inch-thick rounds (about 1 pound)
10 ounces firm reduced-fat tofu, drained
White of 1 large egg
1 cup shredded nonfat or part-skim mozzarella cheese (about 4 ounces)
1 tablespoon all-purpose flour
1/3 cup grated or shredded Parmesan cheese (about 1 ounce)
1/3 cup crumbs from French or sourdough bread
In a blender or food processor, blend sauce ingredients for about 30 seconds, or until no lumps remain. Set aside.
Preheat broiler.
Place eggplant slices on baking sheet; do not overlap. Broil 4 inches from heat, 3 to 4 minutes per side, being careful not to burn the eggplant. Remove eggplant from broiler and let cool.
Preheat oven to 350 F
Pour liquid from tofu. Drain. Place tofu on a double layer of paper towels. Pat dry.
In a blender or food processor, process tofu and egg white until smooth. Set aside.
Mix mozzarella with flour to keep cheese from clumping.
In an 8 x 11 1/2 x 2-inch ovenproof glass casserole dish, layer ingredients: 1/3 sauce, 1/2 eggplant slices, 1/3 sauce, all the mozzarella, tofu-egg mixture, remaining eggplant slices, remaining sauce, parmesan cheese, and bread crumbs.Bake, uncovered, for 35 minutes. Let sit for 5 minutes before serving.
Calories: 157
Protein: 15 g
Carbohydrates: 23 g
Total Fat: 2 g
Saturated Fat: 0 g
Polyunsaturated Fat: 1 g
Monounsaturated Fat: 1 g
Cholesterol: 0 mg
Sodium: 345 mg
American Heart Association Quick And Easy Cookbook, Copyright 1995 by the American Heart Association.
Vegetable Lasagna
Kari Leif
MHIF Spring 05' Education Intern
Ingredients:
3 cups low fat ricotta cheese
1 (10 ounce) package frozen chopped spinach, thawed
1 lb squash
1 lb zucchini
4 egg whites
2 Tbsp minced onion
1 tsp Italian seasoning
1 (29 ounce) jar no salt added spaghetti sauce
½ lb lasagna noodles, prepared without salt
1 cup shredded part-skim mozzarella cheese
2 Tbsp grated Parmesan cheese
Directions:
Cut squash and zucchini lengthwise in half. Then, cut each half lengthwise into 1/4 inch thick slices. Spread squash and zucchini on pans in single layer and season with Italian seasoning. Bake for 25 minutes, turning over once halfway through baking. Set aside. In medium bowl, combine ricotta cheese, spinach, egg whites, and onion; set aside. Spread ½ cup spaghetti sauce over bottom of greased 13x9 inch baking dish. Layer 1/2 squash and zucchini, 1/3 noodles and 1/3 each of the spinach filling and remaining sauce; repeat layer twice. Sprinkle top with mozzarella cheese and Parmesan cheese; cover. Bake at 375 degrees for 20 minutes. Uncover; bake 25 minutes more. Let stand 10 minutes before serving.
8 servings
Nutrition Information: 413 calories, 12 g fat, 23 g protein, 36 g carbohydrate, 37 mg cholesterol, 283 mg sodium, 6 g fiber and 432 mg calcium
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Quesadillas
Minneapolis Heart Institute Foundation
1 cup cheddar cheese, low - fat, shredded
1 cup Monterey Jack cheese
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