Estimated Nutrition (whole recipe, rough)
Counts 9 of 11 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 9 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Cheese | 1 oz (28g) cheddar | 113 |
| Tofu | 100g firm | 76 |
| Tomato | 1 medium (123g) | 22 |
| Cucumber | 1/2 cup sliced (52g) | 16 |
| Mushroom | 1/2 cup sliced (35g) | 15 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Water | not in our table | 0 |
| Lasagna | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
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- 8 oz. mushrooms, chopped
- 1 1/2 cups zucchini, chopped
- 16 oz. water-packed, firm tofu, drained
- 1 Tbs lemon juice
- 1 Tbs dried parsley flakes
- 1 tsp Italian herb seasoning
- 1/4 tsp black pepper
- 3/4 cup water
- 4 cups fat-free marinara sauce
- 8 oz. lasagna noodles, uncooked
- 4 oz. Mozzarella-style soy cheese, grated
- 1/4 cup Parmesan-style soy cheese
- =
Directions
Preheat the oven to 350° F. Cook the mushrooms and zucchini in a non-stick skillet until tender, adding a little water if needed. Set aside. Mash the tofu in a small mixing bowl. Add the lemon juice,
dried parsley flakes, Italian herb seasoning and pepper. Mix well. Combine the water and marinara sauce. (The extra water will be absorbed by the uncooked noodles.) Assemble the lasagna: Put about 1/3 of the sauce on the bottom of a 9" x 13" baking dish. Top with half the uncooked noodles, half the tofu mixture, half the Mozzarella-style soy cheese, and all of the mushrooms and zucchini. Put another 1/3 of the sauce on top, the remaining noodles, the remaining tofu and then the last 1/3 of the sauce. Top with the remaining Mozzarella-style and Parmesan-style soy cheeses. Cover the casserole with foil. Bake at 350° F for one hour. Remove from oven and let sit 10-15 minutes to make serving easier. Cut lasagna into 18 pieces (3 x 6).
Yield: 9 servings. Serving size: 1 large piece. Per serving: 235 calories, 5 g total fat (1 g sat fat), 15 g protein (5 g soy protein), 32 g carbohydrate, 496 mg sodium, 0 mg cholesterol, 3 g dietary fiber.