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Heart-Smart, Veggie-Filled Lasagna

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Heart-Smart, Veggie-Filled Lasagna


  • 1 large eggplant, sliced into ¼ in.-thick slices
  • 3/4 tsp. sea salt
  • 2 tsp. olive oil
  • ½ cup chopped onion (frozen is fine)
  • 3 Tbsp. chopped garlic
  • ¾ tsp. freshly ground black pepper
  • ½ tsp. chopped fresh oregano
  • 1/8 tsp. cayenne pepper
  • 1 Tbsp. ground flax seed 
  • 1 (28 oz.) can crushed tomatoes
  • 1 cup fresh basil leaves, chopped
  • 1 cup (8 oz.) fat-free ricotta cheese
  • 1 (8 oz.) package precooked whole-wheat noodles
  • 2 medium zucchini, cut into ¼ in.-thick slices
  • 1 ½ cups (6 oz.) shredded part-skim mozzarella cheese


  1. Preheat oven to 350°.
  2. Place eggplant slices in a single layer on several layers of paper towels. Sprinkle evenly with salt.
  3. Heat oil in a large skillet over medium-high heat to sauté the onion and garlic.  Add 1/4 tsp. black pepper, oregano, cayenne pepper, flax seed and tomatoes; bring to a boil. Reduce heat and simmer for 10 minutes, stirring occasionally.
  4. Combine basil with the fat-free ricotta in a small bowl.
  5. Spread ½ cup tomato mixture into the bottom of a 13 x 9 inch baking dish coated with cooking spray.
  6. Arrange four noodles over tomato mixture; top with half of eggplant and half of zucchini.
  7. Spread ricotta mixture over vegetables; cover with four noodles. Spread one cup tomato mixture over noodles; layer with remaining eggplant and zucchini slices.
  8. Arrange remaining four noodles over vegetables, and spread remaining tomato mixture over noodles.
  9. Top with mozzarella.
  10. Cover with foil and bake at 350° for 35 minutes. Uncover and bake an additional 25 minutes or until browned.

Nutritional Analysis
Serving Size: 10-12
Calories: 184
Fat: 6 g
Sat fat: 2.2 g
Protein: 13 g
Fiber: 5 g

Recipe provided by Meridan Zerner, MS, RD, CSSD, LD, Cooper Clinic.