Note: This recipe is for anyone following
a vegetarian (meat-free) diet.
This recipe may take a bit of time to cook, but it's well worth it. The calories
are significantly reduced because zucchini and squash are used in this recipe instead
Prep time: 80 minutes
What you need:
1 lb. zucchini
1 lb. squash
1/4 tsp. Italian seasoning
1/4 tsp. black pepper
2 c. tomato pasta sauce
16 oz. low-fat cottage cheese
2 egg yolks
1/3 c. Parmesan cheese
2/3 c. seasoned bread crumbs
2 c. mozzarella, part-skim
3 c. spinach
1 c. fresh basil
nonstick cooking spray
knife (you'll need help from your adult assistant)
stove (you'll need help from your adult assistant)
two 15 x 10 x 1 inch baking pans
13 x 9 x 2 inch baking pan
large skillet (you'll need help from your adult assistant)
food processor (you'll need help from your adult assistant)
What to do:
Heat oven to 425° Fahrenheit (218° Celsius).
Coat the two smaller baking pans with nonstick cooking spray.
Cut all squash and zucchini lengthwise in half. Then, cut each half lengthwise
into slices about ¼ inch thick.
Spread squash and zucchini on pans in single layer and season with Italian seasoning.
Bake for 25 minutes, turning over once halfway through baking.
Remove from oven and set aside. Reduce oven temperature to 375° Fahrenheit
In a large skillet, heat pasta sauce over medium-high heat. Mix trimmed spinach
into the pasta sauce.
In a food processor, combine cottage cheese, basil, egg yolks, and 2 tablespoons
of Parmesan cheese. Blend until all ingredients are combined and smooth.
Assembly: Sprinkle 2 tablespoons of bread crumbs over the bottom of a 13
x 9 x 2 inch baking pan. Cover the bottom of the dish with half of the zucchini and
squash slices. Next, spread cottage cheese mixture over the squash and zucchini slices.
Sprinkle with 3 tablespoons of bread crumbs. Top with remaining zucchini slices. Sprinkle
with the remaining 3 tablespoons of bread crumbs. Pour pasta sauce evenly over the
top. Sprinkle mozzarella cheese evenly over the top. Sprinkle with the remaining 2
tablespoons of Parmesan cheese.
Bake for approximately 35 minutes. Cheese should be browned and bubbling. Let
stand for 10 to 25 minutes before serving.
Nutritional analysis (per serving):
200 calories 16g protein 7g fat 3g sat. fat 18g carbohydrate 3g fiber 792mg sodium 263mg calcium 2mg iron
Serving size: 2½ x 4½ inches
Note: Nutritional analysis may vary depending on ingredient brands used.
Variations and suggestions: Add other vegetables to the sauce, such as onions
and red pepper. Have it for dinner tonight and freeze the leftovers for another night.