Thursday, February 19, 2009 - 1 Comments
Impress your tastebuds with this casserole that won't have you spending hours in the kitchen. Buon appetito!
Spinach Pasta Casserole
Ingredients
1/2 tsp. Italian seasoning
2/3 cup frozen spinach
2 oz. firm tofu
1/4 cup nonfat, skim milk
1/4 tsp. black pepper
1/2 oz. low fat, low sodium shredded cheddar cheese
1/2 Tbsp. enriched all purpose flour
1/3 Tbsp. olive oil
Directions
Pre-heat oven to 350 degrees F. Cook pasta of choice such as thin noodles, vermicelli or linguine according to recipe; drain and set aside. Microwave or cook spinach according to directions and drain. Drain and cut tofu into bite-sized cubes. In saucepan, heat oil over medium heat; add flour and whisk constantly while adding milk a little bit at a time until all milk has been added. Continue whisking until thickened.
Whisk in pepper and remove from heat. Coat a baking dish lightly with cooking spray and cover bottom with half of pasta; layer spinach over pasta and crumble tofu over spinach. Sprinkle with Italian seasoning and spread half the sauce on top. Repeat layering with remaining ingredients and top with cheese. Cover and bake for 10-12 minutes. Remove cover and bake 8-10 more minutes and serve.
Pasta
Ingredients
1 oz. (dry, uncooked) pasta
Directions
Choose pasta that you prefer, such as penne, spaghetti, or linguini. Bring water to a boil over high heat, using at least twice as much water as the amount of pasta. Add pasta and cook, stirring occasionally, until tender, but not soft, about 8 minutes. Drain pasta, and add to recipe or serve (do not rinse.)
Nutrition Facts Per Serving: Calories - 389.9; Calories from Fat - 101.4 kilocalories; Total Fat - 12.5 grams; Saturated Fat - 2.5 grams; Cholesterol - 4.2 milligrams; Sodium - 187 milligrams; Total Carbohydrate - 43.4 grams; Net Carbohydrate - 37.4 grams; Dietary Fiber - 6 grams; Sugars - 11.1 grams; Protein - 28.2 grams
This healthy recipe came from eDiets High-Fiber Plan. Click here to see if this plan is right for you.
Spinach Pasta CasseroleIngredients
1/2 tsp. Italian seasoning
2/3 cup frozen spinach
2 oz. firm tofu
1/4 cup nonfat, skim milk
1/4 tsp. black pepper
1/2 oz. low fat, low sodium shredded cheddar cheese
1/2 Tbsp. enriched all purpose flour
1/3 Tbsp. olive oil
Directions
Pre-heat oven to 350 degrees F. Cook pasta of choice such as thin noodles, vermicelli or linguine according to recipe; drain and set aside. Microwave or cook spinach according to directions and drain. Drain and cut tofu into bite-sized cubes. In saucepan, heat oil over medium heat; add flour and whisk constantly while adding milk a little bit at a time until all milk has been added. Continue whisking until thickened.
Whisk in pepper and remove from heat. Coat a baking dish lightly with cooking spray and cover bottom with half of pasta; layer spinach over pasta and crumble tofu over spinach. Sprinkle with Italian seasoning and spread half the sauce on top. Repeat layering with remaining ingredients and top with cheese. Cover and bake for 10-12 minutes. Remove cover and bake 8-10 more minutes and serve.
Pasta
Ingredients
1 oz. (dry, uncooked) pasta
Directions
Choose pasta that you prefer, such as penne, spaghetti, or linguini. Bring water to a boil over high heat, using at least twice as much water as the amount of pasta. Add pasta and cook, stirring occasionally, until tender, but not soft, about 8 minutes. Drain pasta, and add to recipe or serve (do not rinse.)
Nutrition Facts Per Serving: Calories - 389.9; Calories from Fat - 101.4 kilocalories; Total Fat - 12.5 grams; Saturated Fat - 2.5 grams; Cholesterol - 4.2 milligrams; Sodium - 187 milligrams; Total Carbohydrate - 43.4 grams; Net Carbohydrate - 37.4 grams; Dietary Fiber - 6 grams; Sugars - 11.1 grams; Protein - 28.2 grams
This healthy recipe came from eDiets High-Fiber Plan. Click here to see if this plan is right for you.
Labels: healthy dinners, healthy recipes, high-fiber plan, spinach pasta casserole
Comment: April 17, 2009 9:24 AM - 
Susan Smith-Harmon said...
Who wrote this recipe? I almost missed the pasta because it wasn't listed with the other ingredients.
How many servings does this make? Nutritional information is useless to me without that little detail.
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