Lasagna on the Ready BY THE AMERICAN INSTITUTE FOR CANCER RESEARCH

Lasagna is the perfect dish to have on hand for the types of impromptu gatherings that typify the holiday season. This week’s recipe for a meatless version of the Italian classic is a healthy one-dish meal that you can feel good about serving to your guests – whether you were expecting them or not.

In recent years, the selection and quality of whole-grain pastas has come a long way. Today whole-wheat lasagna noodles, like the ones used in this recipe, are easy to find and are a great alternative to processed white pasta. The quality of reduced-fat cheeses has also improved. It’s nearly impossible to distinguish our healthier lasagna, made with low fat ricotta and part-skim mozzarella cheeses, from its full-fat counterparts.

The meaty eggplants called for in the recipe provide the dish’s hearty texture. They are also extremely low-calorie; one-half cup of cooked eggplant provides less than 20 calories. When shopping for eggplant, choose one that has a fresh-looking cap and shiny skin. Zucchini, which are considered a summer squash, but available year round, are similarly low in calories. They are also a good source of vitamin C.

The tomato sauce layered throughout the dish provides a great source of lycopene, frequently noted for its potential role in reducing prostate cancer risk. Conflicting studies regarding its efficacy have caused some confusion among consumers. However, a recent comprehensive assessment of the available data found a probable link between foods containing lycopene (namely tomatoes and tomato products) and a decreased chance of developing the disease.

Roasted Vegetable Lasagna - Makes 12 servings.

• 2 eggplants (about 3 lbs.), quartered lengthwise
• 6 medium zucchini (about 3 lbs.)
• Canola oil cooking spray
• 1 lb. whole-wheat lasagna noodles
• 15 oz. low fat ricotta or low fat cottage cheese (or a combination of both)

Preheat the oven to 450 degrees. Grease a 13x9x2-inch baking pan, set aside.

Slice the eggplant and zucchini in ½-inch slices. Layer on two baking sheets and coat both sides of the vegetables with cooling spray. Roast for 20 minutes. Toss the vegetables and continue to roast until well browned and soft, about 20 minutes more. Transfer vegetables to a large bowl.

Reduce the oven temperature to 375 degrees.

Cook the lasagna noodles according to package directions. Separate the noodles and let them cool slightly.

Meanwhile, in a medium bowl, mix together the ricotta and/or cottage cheeses, eggs, Parmesan, nutmeg and garlic powder.

To assemble: spread a thin layer of sauce over the bottom of the prepared pan. Cover with a layer of pasta (noodle strips slightly overlapping). Spread with one-third of the ricotta mixture. Sprinkle one-quarter of the mozzarella over the ricotta. Spoon one-third of the roasted vegetables on top. Top with 1/2 cup of tomato sauce and continue the assembly as directed until you have 4 layers of pasta and 3 layers of filling. Spread the remaining sauce on top and sprinkle with the remaining mozzarella cheese.

Cover the pan with aluminum foil and bake for 30 minutes. Uncover and continue to bake until golden and bubbly, about 15 minutes more. Let stand for 15 minutes before serving.

Per serving: 360 calories, 11 g total fat (5 g saturated fat), 45 g carbohydrate,
23 g protein, 11 g dietary fiber, 310 mg sodium.

ARTICLE POSTED DECEMBER 10. 2007

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