Alfredo Lasagna with Broccoli and Cauliflower

• Cooking spray
• 2 1/2 cups fat-free milk
• 3 tablespoons all-purpose flour
• 1/4 teaspoon pepper
• 1/8 teaspoon cayenne (optional)
• 1/4 cup shredded or grated Parmesan cheese
• 1 cup fat-free ricotta cheese
• 1/4 cup egg substitute or 1 large egg
• 1 teaspoon dried oregano, crumbled
• 1/4 teaspoon onion powder
• 1/4 teaspoon garlic powder
• 4 cups water (if using fresh vegetables)
• 2 cups chopped fresh (1/2-inch pieces) or frozen cauliflower, thawed if frozen
• 2 cups chopped fresh (1/2-inch pieces) or frozen broccoli, thawed if frozen
• 4 oven-ready lasagna noodles, broken in half crosswise
• 1/4 cup roasted red bell pepper, chopped
• 1/2 cup shredded low-fat mozzarella cheese and 1/2 cup shredded low-fat mozzarella cheese, divided use
• 1/4 cup plain dry bread crumbs (lowest sodium available)
• 2 teaspoons olive oil
• 1/2 teaspoon dried Italian seasoning, crumbled

1. Preheat the oven to 375F.
2. Lightly spray a 2-quart casserole dish with cooking spray.
3. Set aside.
4. In a medium saucepan, whisk together the sauce ingredients except the Parmesan.
5. Cook over medium-high heat for 4 to 5 minutes, or until the mixture thickens slightly (it will still be somewhat thin), stirring occasionally.
6. Stir in the Parmesan.
7. Remove from the heat.
8. Set aside.
9. In a medium bowl, stir together the ricotta, egg substitute, oregano, onion powder, and garlic powder.
10. Set aside.
11. If using fresh cauliflower and broccoli, in a medium saucepan, bring the water to a boil over high heat.
12. Reduce the heat to medium high and cook the cauliflower for 2 minutes.
13. Stir in the broccoli.
14. Cook for 1 minute.
15. Transfer to a colander.
16. Drain well.
17. Layer as follows in the casserole dish: half the sauce, 4 noodle halves, all the ricotta mixture, and the cauliflower and broccoli.
18. Sprinkle with the roasted pepper and 1/2 cup mozzarella.
19. Top with the remaining noodle halves, remaining sauce, and remaining 1/2 cup mozzarella.
20. Cover the dish and place on a baking sheet in case the lasagna bubbles over.
21. Bake for 30 minutes.
22. Meanwhile, in a small bowl, stir together the topping ingredients.
23. When the lasagna has baked for 30 minutes, sprinkle with the topping.
24. Bake, uncovered, for 8 to 10 minutes, or until the topping is toasted and the noodles are tender.
25. Remove from the oven and let stand for 5 to 10 minutes to make cutting easier.
26. (Per serving)
27. Calories: 184
28. Total fat: 4.5g
29. Saturated: 2.0g
30. Trans: 0.0g
31. Polyunsaturated: 0.5g
32. Monounsaturated: 1.5g
33. Cholesterol: 15mg
34. Sodium: 278mg
35. Carbohydrates: 20g
36. Fiber: 2g
37. Sugars: 7g
38. Protein: 15g
39. Calcium: 392mg
40. Potassium: 377mg
41. 1 starch
42. 1 vegetable
43. 1 1/2 lean meat

cooking spray, milk, allpurpose, pepper, cayenne, parmesan cheese, ricotta cheese, egg substitute, oregano, onion powder, garlic, water, frozen cauliflower, frozen broccoli, lasagna noodles, red bell pepper, mozzarella cheese, bread crumbs, olive oil, italian seasoning

Taken from www.epicurious.com/recipes/food/views/alfredo-lasagna-with-broccoli-and-cauliflower-392057 (may not work)