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Susan's Favorite Lasagna (Recipe for 12 servings)
Ingredient | Amount | Mushrooms, common, raw, cut in pieces, 2.5 oz per cup | 8 ounces | Garlic, raw, average cloves (1/9 oz) | 2 pieces | Water, municipal, average | 2 tbsps | Spaghetti sauce, low-sodium, 8.8 oz per cup | 52 ounces | Spinach, frozen, boiled, drained, unsalted, yield from 10-oz package (7.8 oz) | 1 package | Tofu, raw, firm | 16 ounces | Yeast, Brewer's, Lewis Labs | 15 grams | Oregano, ground, 1/19 oz per teaspoon | 1 1/2 tsps | Basil, ground | 1 tsp | Cayenne pepper (red), 1/16 oz per teaspoon | 1/8 tsp | Shells (pasta, small), enriched, dry | 8 ounces |
Directions The shells are obviously lasagna noodles, but pasta is pasta as far as per ounce nutrition is concerned (save for variants, like spelt, whole wheat, etc..)
For all the preparation details, see Susan's awesome blog, The Fatfree Vegan Kitchen.Nutrients in 1 Serving Nutrient | Amt | %DV | Calories | 245 | 12.25 | Fat g | 7.96 | 12.25 | Saturated g | 1.2 | 6 | Polyunsat. g | 2.44 | 10.84 | Monounsat. g | 3.45 | 0 | Trans Fat g | 0 | 0 | Cholesterol mg | 0 | 0 | Sodium mg | 63.7 | 2.65 | Potassium mg | 723 | 20.66 | Carbohydrate g | 36.8 | 12.27 | Dietary Fiber g | 5.96 | 23.84 |
| | Nutrient | Amt | %DV | Sugars g | 1.15 | 1.92 | Protein g | 9.89 | 19.78 | Vitamin A mcg | 1624 | 32.48 | Vitamin C mg | 15 | 25 | Calcium mg | 150 | 15 | Iron mg | 2.72 | 15.11 | Vitamin D IU | 3.4 | 0.85 | Vitamin E IU | 2.94 | 9.8 | Thiamin mcg | 347 | 23.13 | Riboflavin mcg | 347 | 20.41 | Niacin mg | 4.45 | 22.25 |
| | Nutrient | Amt | %DV | Vitamin B6 mcg | 575 | 28.75 | Folate mcg | 183 | 45.75 | Vitamin B12 mcg | 0.0125 | 0.21 | Phosphorus mg | 153 | 15.3 | Magnesium mg | 72.9 | 18.23 | Zinc mg | 1.11 | 7.4 | Copper mcg | 413 | 20.65 | Manganese mg | 0.573 | 28.65 | Selenium mcg | 21.2 | 30.29 | Water fl oz | 5.62 | 5.2 | Alcohol fl oz | 0 | 0 |
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