Rigatoni with Zucchini & Onions
This casserole is really an easy-to-assemble mock lasagna.
2 cups zucchini, in 1/4" half moons
2-1/2 cups chopped onions
1 bell pepper, seeded & chopped
2 cloves garlic, minced
1 tsp soy oil
8 oz tofu, mashed
1 Tbs dried parsley
1 tsp dried basil
1/2 tsp dried oregano
1/4 tsp hot red pepper flakes (optional)
8 oz bite-sized rigatoni or other small tubular pasta, cooked
2 cups fat-free marinara sauce
1/4 cup Parmesan-style soy cheese
Preheat the oven to 350°.
Saute the zucchini, onions, bell pepper and garlic in the soy oil in a nonstick pan over medium heat until 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-quart casserole with vegetable oil spray. Spread a thin layer of marinara sauce over the bottom. Layer half the pasta mixture, half the sauteed vegetables, and half the remaining sauce. Repeat layers and top with soy cheese.
Cover the casserole and bake it for 30 minutes. Remove cover and bake another 10 minutes.
Yield: 6 servings Serving size: 2 cups
Per serving: 270 calories, 5 g total fat (0.6 g sat fat), 14 g pro, 45 g carb, 3.7 g fiber, 352 mg sodium, 0 mg cholesterol
Exchanges: 2-1/2 starch, 1 vegetable, 1/2 lean meat, 1/2 fat