Cooking for one can be challenging — but that doesn’t mean you should go for the fast food instead! This heart-healthy vegetarian zucchini lasagna cooked in a mug with just five ingredients.

“Lentils are typically known for their great source of plant-based protein and fiber but they also have many essential micronutrients,” said Sheila Mulhern, RD, a dietitian for Adventist HealthCare. “Folate, manganese, phosphorus are just a few, which help with keeping a healthy blood pressure. Lentils also keep you feeling full and can lower cholesterol to protect your heart. The zucchini is a great way to get in your daily serving of veggies and to bulk up the recipe without adding lots of extra calories.”

Vegetarian Zucchini Lasagna for One

Serves: 1

Ingredients:

  • 1 small zucchini
  • 1/2-cup jarred tomato sauce
  • ½ cup cooked brown lentils
  • 1/2-cup part-skim ricotta cheese
  • 3 tablespoons shredded part-skim mozzarella cheese, divided

Instructions: 

  1. Thinly slice zucchini into ⅛-inch-thick coins. Arrange slices on a microwave-safe plate and cook on high for 90 seconds. Remove plate from microwave and pat zucchini coins dry with a clean paper towel. Set aside.
  2. In a small mixing bowl, combine tomato sauce and cooked lentils. In a separate mixing bowl, combine ricotta and two tablespoons mozzarella. Set both aside. In a microwave-safe mug, layer zucchini coins in a circular pattern. Top with one tablespoon cheese mixture, spreading evenly. Top cheese mixture with two tablespoons lentil sauce.
  3. Repeat layering zucchini, cheese and sauce until mug is almost full, then top with remaining mozzarella. Cover mug with a clean paper towel and microwave on high for 90 seconds, until cheese is melted. Remove from microwave and let cool two minutes before serving.

Nutrition Facts:

  • Calories: 297
  • Total Fat: 11 g
  • Carbs: 29 g
  • Sugars: 6 g
  • Protein: 24 g
  • Potassium: 1110 mg

Source: www.foodandnutrition.org

Sheila Mulhern, RD

Sheila Mulhern, RD

Outpatient Registered Dietitian

Sheila is a registered dietitian for Adventist HealthCare’s Outpatient Nutrition & Diabetes program.

Do you know your heart's age? Find out how healthy your heart is with our fast & free heart risk assessment.