Recipe:
These lasagna roll-ups have the comforting flavors of lasagna but are high in protein and rich in vegetables. Soft zucchini slices are rolled up with spinach and a creamy and slightly savory tofu-based “ricotta cheese”. The rolls are then smothered with tomato sauce and topped with mozzarella cheese, which is baked until bubbly.
Using zucchini as the “noodles” makes this recipe high in vitamin C, which aids in collagen production and may help protect against wrinkles. The tofu ricotta is full of protein, a key building block for skin, hair and nails.
Spinach and tomatoes are two of my top ten beauty foods! They are both rich in anti-aging antioxidants. Spinach is an excellent source of lutein and zeaxanthin, which help keep eyes clear and bright. Tomatoes supply lycopene, which may help protect against sun damage to skin.
Ingredients:
4 large zucchinis
4 cups baby spinach
1 16 oz package of extra firm tofu, drained
1 tablespoon lemon juice
3 cloves garlic
2 tablespoons miso paste
2 tablespoons nutritional yeast
1⁄4 teaspoon salt
1 cup marinara sauce
1⁄2 cup part-skim shredded mozzarella cheese
Instructions:
Using a vegetable peeler, peel zucchini into long strips. Some of the strips will be too thin to work with, but the wider strips towards the middle of the zucchini work well for this dish. Lightly steam the zucchini to make the strips pliable, and lightly steam the spinach until it is wilted.
In a food processor, combine tofu, lemon juice, garlic, miso paste, nutritional yeast, and salt and blend until smooth.
Preheat the oven to 350 degrees Fahrenheit. Take one strip of zucchini and spread a few tablespoons of the ricotta mixture over it. Add a few leaves of spinach, roll it up, and place it in a large glass baking dish. Repeat for the remaining zucchini strips. Pour the marinara sauce over the baking dish and sprinkle the mozzarella cheese on top. Bake for 10-15 minutes, until the cheese is melted and bubbly.
Yields: 4 servings
Per serving: 274 calories, 22.1 g protein, 24.2 g carbohydrates, 6.6 g fiber, 12.9 g sugars, 11.2 g fat, 2.8 g saturated fat, 0 g trans fat, 10 mg cholesterol, 817 mg sodium, 285 mg calcium, 0.3 g omega-3 fats, 1212 IU vitamin A, 68.4 mg vitamin C, 2.6 mg vitamin E, 4.3 mg iron, 2.1 mg zinc
Lisa Drayer, M.A., R.D.,
is the author of THE BEAUTY DIET and STRONG, SLIM, and 30! For more of Lisa’s Beauty Bites, visit www.lisadrayer.com.