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.

12