Lots of Vegetables and Modified Recipes for Gluten-Free and Low Sodium.

Yields: 5 individual casseroles
Analysis based on 1 casserole

4 cups ziti pasta, cooked
2 cups zucchini
2 cups red pepper cut in julienne strips
2 cups onion, sliced
1 cup asparagus
1 carrot, sliced
3 cups low-fat tomato sauce
1 cup 1% low-fat ricotta cheese
1/2 cup part-skim mozzarella cheese.


  1. Place vegetables in a single layer on two baking sheets sprayed with cooking spray.
  2. Roast at 400°F for 15-20 minutes stirring once.
  3. When vegetables and pasta are cooked, fill each of 4 individual casserole dishes with 1 cup roasted vegetables.
  4. Layer with ricotta cheese and ¾ cup tomato sauce. Sprinkle with mozzarella cheese.
  5. Bake at 350° for 20 minutes until heated through and cheese is melted.

Easy Modifications
1. Gluten Free: use gluten-free pasta.
2. Low sodium: use low sodium tomato sauce.

Nutrition Facts
Analysis per serving: Calories (kcal) 400; Protein (g) 19; Carbohydrates (g) 59; Total Dietary Fiber (g) 8; Total Sugars (g) 15; Added Sugar (g) 0; Fat (g) 11; Saturated Fat (g) 6; Cholesterol (mg) 27; Calcium (mg) 308; Sodium (mg) 1111

Meal Planning

1 cup Melon
1 Scrambled Egg with Diced Bell Peppers
1 slice Whole Grain Toast
1 cup Skim or Soy Milk
Coffee, Tea, Water

1/2 cup Chicken Salad on 2 sl Whole Grain Bread
Lettuce and Tomato Slices
Water/Unsweetened Beverage

1 serving Baked Ziti with Vegetables*
1 cup Mixed Green Salad with Fat-free Vinaigrette
Water/Unsweetened Beverage

Plan Snacks throughout the day. Add an endless salad to any meal or snack.
The Fat-free Vinaigrettes are free to consume.
1 Apple with
1 Tbsp Peanut Butter
1 cup Skim or Soy Milk

Daily Nutrition Facts: Calories (kcal) 1339; Protein (g) 78;
Carbohydrates (g) 181; Total Dietary Fiber (g) 24;
Total Sugars (g) 81; Added Sugar (g) 8;
Fat (g) 37; Saturated Fat (g) 11; Cholesterol (mg) 288;
Calcium (mg) 1362; Sodium (mg) 2414

Contact Family Nutrition Center to schedule an appointment with our Registered Dietitians. Let us help you meet your health and nutrition goals.