Heart-Healthy 7-Day Meal Plan | Page 13

* ZUCCHINI LASAGNA

1 / 2 lb . cooked whole wheat lasagna noodles , cooked in unsalted water

3 / 4 cup part-skim mozzarella cheese , grated 1 / 4 cup Parmesan cheese , grated 1 1 / 2 cups fat-free cottage cheese 2 1 / 2 cups low-sodium tomato sauce 1 1 / 2 cups raw zucchini , sliced

2 tsp basil 2 tsp oregano

1 / 4 cup onion , chopped 1 clove garlic , minced

1 / 8 tsp black pepper

1 . Preheat oven to 350 F . Lightly spray a 9 ” x 13 ” baking dish with vegetable oil spray . 2 . In a small bowl , combine 1 / 8 cup mozzarella and 1 tbsp Parmesan cheese . Set aside .

3 . In a medium bowl , combine remaining mozzarella and Parmesan cheese with the cottage cheese . Mix well and set aside .

4 . Combine tomato sauce with remaining ingredients . Spread a thin layer of tomato sauce in the bottom of the baking dish . Add a third of the noodles in a single layer . Spread half of the cottage cheese mixture on top . Add a layer of zucchini .

5 . Repeat layering . Add a thin coating of sauce . Top with noodles , sauce and reserved cheese mixture . Cover with aluminum foil .

6 . Bake 30 to 40 minutes . Cool for 10 to 15 minutes . Cut into six portions .

Menus / recipes adapted from A Week with the DASH Eating Plan .

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