Tuesday, August 17, 2010

Black Bean Lasagna

Black Bean Lasagna

Susan's Note: This is a lower-fat version of this lasagna adapted by Readers Digest from Taste of Home magazine's recipe. The article said "You can cut your risk of heart attack by nearly 40 percent if you eat a 3-ounce serving of black beans daily." I used an online recipe nutrition calculator to determine the nutrition information. My husband and I loved this and put a dollop of lite sour cream on top. :)

9 lasagna noodles
1 large onion, chopped
3 minced garlic cloves
1 tsp canola oil
2 cans (16 oz. each) black beans, rinsed and drained
1 can (14.5 oz) diced tomatoes, undrained
2 cans (6 oz each) tomato paste
1 cup water
2 TBS minced fresh cilantro
1/4 to 1/2 tsp crushed red pepper flakes
4 egg whites, beaten
1 carton (15 oz) reduced fat ricotta cheese
1/2 cup grated Parmesan cheese
1/4 cup minced fresh parsley
2 cups (8 oz) shredded reduced fat Mexican cheese blend


1. Preheat oven to 350 degrees. Cook noodles according to package directions. Meanwhile, in large skillet over medium heat, cook onion and garlic in oil until tender. Add beans, tomatoes, tomato paste, water, cilantro, and pepper flakes. Bring to a boil. Reduce heat; simmer, uncovered, 15 minutes or until slightly thickened.

2. In small bowl, combine egg whites, ricotta, parmesan, and parsley.

3. Drain noodles. Spread 1/2 cup bean mixture into 13 x 9 baking dish coated with cooking spray. Layer with 3 noodles, a third of ricotta mixture, a third of remaining bean mixture, and 2/3 cup of cheese blend. Repeat layers twice.

4. Cover and bake at 350 degrees for 30 - 35 min. Uncover, bake 10 to 15 minutes more or until bubbly. Let stand 10 minutes before cutting.

Nutrition Facts - 8 servings

Calories 705
Calories from Fat 154
% Daily Value*
Total Fat 17.1g 26%
Saturated Fat 9.2g 46%
Trans Fat 0.0g
Cholesterol 94mg 31%
Sodium 549mg 23%
Total Carbohydrates 97.9g 33%
Dietary Fiber 18.8g 75%
Sugars 11.1g
Protein 44.0g
Vitamin A 33%
Vitamin C 29