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Successful Aging and Fiber Intake

Lauren

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Oct 27th, 2016

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Black Bean Lasagna

Black Bean Lasagna: Main Image

Quick Facts

Servings: 9
A tasty vegetarian variation on a favorite family-style recipe. Serve with salad and bread for a complete dinner

Ingredients

  • 8 oz lasagna noodles, uncooked, (approximately 9 noodles)
  • Bean mixture:4 cups black beans, (two 15-ounce cans), divided
  • vegetable cooking spray
  • 1 cup red bell pepper, (or green pepper), chopped
  • 1 cup onion, chopped
  • 3 cloves garlic, minced
  • 3 1/3 cups tomato sauce, (one 29-ounce can)
  • Cheese filling:2 cups cottage cheese, lowfat
  • 8 oz light cream cheese
  • 2 egg whites
  • 1/4 cup fresh cilantro, chopped (or fresh parsley)
  • 1 cup reduced fat Monterey Jack cheese, shredded

Directions

  • Preheat oven to 350°F (175°C).
  • Cook noodles until done, drain and set aside.
  • Prepare bean mixture: Rinse and drain black beans. Mash one-half of beans and set aside. Spray a medium saucepan with vegetable oil spray and sauté red pepper, onion and garlic until tender. Add mashed beans, whole beans and tomato sauce; simmer for 10–15 minutes.
  • Prepare cheese filling: With an electric mixer, combine the cottage cheese, cream cheese and egg whites, stir in the cilantro.
  • Assemble: Spray a 9x9-inch (23x23cm) square baking pan with vegetable oil spray. Arrange one-third of the noodles on the bottom of the pan, top with one-third cheese filling, spread on one-third bean mixture. Repeat twice, ending with bean mixture.
  • Bake in oven for 30 minutes, remove and top with cheese, return to oven for another 10 minutes. Let stand 10 minutes before serving.

Nutrition Facts

Calories 390
  Calories from Fat 88 (23%)
(15%)Total Fat 10g
(28%)Saturated Fat 6g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
(9%)Cholesterol 28mg
(43%)Sodium 1034mg
(23%)Potassium 798mg
Total Carbohydrate 51g
(37%)Dietary Fiber 9g
Sugars 6g
Sugar Alcohols 0g
(52%)Protein 26g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.

Copyright © 2019 Healthnotes, Inc. All rights reserved. www.healthnotes.com

Read our healthy recipe definitions.

Learn more about Healthnotes, the company.

The information presented here is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2019.

2 Responses to Successful Aging and Fiber Intake

  1. Teen Wolf Season 6 Episode 1 27/10/2016 at 12:32 pm

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    • Customer Support 27/10/2016 at 2:37 pm

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