Oman Food: Healthy and easy-to-prepare roasts

19 Oct 2017
POSTED BY Y Magazine

A wholesome, delicious dish you can prepare without the hassle and serve with a smile when pressed for time on a hectic day.



When busy mornings give way to a hectic workday followed by homework and after-school activities, a fresh, simple meal is often the only option.

Take a nutritious dish to the family table that still brings a flavorful bite. This savoury lasagna recipe boasts meaty eggplant, fresh zucchini and lycopene-rich tomatoes. Whole-wheat noodles pack fibre and natural plant compounds, called phytochemicals. 

* Source: Family Features


Roasted Vegetable Lasagna


Reprinted with permission from the American Institute for Cancer Research.

Servings: 12


Ingredients


  • 2 eggplants (about 1.360g), quartered lengthwise
  • 6 medium zucchini (about 1.360g)
  • 450g canola oil cooking spray
  • 450g whole-wheat lasagna noodles
  • 425g low-fat ricotta or low-fat cottage cheese
  • 2 eggs
  • 1/2 cup grated Parmesan cheese
  • 1/2 tsp ground nutmeg
  • 1/2 tsp garlic powder
  • 3 cups low-fat mozzarella cheese
  • 4 cups low-sodium tomato sauce, divided

Method


  • Heat an oven to 232°C. Grease a 13-by-9- by-2-inch baking pan; set aside.
  • Slice the eggplant and zucchini in 1/2-inch slices. Layer on two baking sheets and coat both sides of the vegetables with the cooking spray.
  • Roast for 20 minutes. Toss the vegetables and continue roasting until well browned and soft, for about 20 minutes more.
  • Transfer the vegetables to a large bowl.
  • Reduce the oven temperature to 190°C. Cook lasagna noodles according to package directions.
  • Separate noodles and let cool slightly.
  • In a medium bowl, mix together the cheese, 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 ricotta mixture.
  • Sprinkle 1/4 of mozzarella over ricotta. Spoon 1/3 of the roasted vegetables on top. Top with 1/2 cup tomato sauce and continue assembly as directed until there are four layers of pasta and three layers of filling.
  • Spread the remaining sauce on top and sprinkle with the remaining mozzarella.
  • Cover the pan with aluminum foil and bake for 30 minutes.
  • Uncover and continue baking until golden and bubbly, for about 15 minutes more. Let stand for 15 minutes before serving.


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