Directions:
- Cook noodles according to package directions. Meanwhile, in a large skillet over medium heat, cook onion in oil until tender. Add garlic; cook 1 minute longer. Add the beans, tomatoes, tomato paste, water, cilantro and pepper flakes. Bring to a boil. Reduce heat; simmer, uncovered, for 15 minutes or until slightly thickened.
- In a small bowl, combine the egg whites, ricotta cheese, Parmesan cheese and parsley.
- Drain noodles. Spread 1/2 cup bean mixture into a 13-in. x 9-in. baking dish coated with cooking spray. Layer with three noodles, a third of the ricotta mixture, a third of the remaining bean mixture and 2/3 cup cheese blend. Repeat layers twice.
- Cover and bake at 350° for 30-35 minutes. Uncover; bake 10-15 minutes longer or until bubbly. Let stand for 10 minutes before cutting. Yield: 12 servings.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 129.01 Kcal (540 kJ) | ||
| Calories from fat | 64.4 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.16g | 11% | |
|---|---|---|---|
| Cholesterol | 24.67mg | 8% | |
| Sodium | 153.29mg | 6% | |
| Potassium | 217mg | 5% | |
| Total Carbs | 6.86g | 2% | |
| Sugars | 1.46g | 6% | |
| Dietary Fiber | 1.27g | 5% | |
| Protein | 9.33g | 19% | |
| Vitamin C | 4.3mg | 7% | |
| Iron | 0.5mg | 3% | |
| Calcium | 190.2mg | 19% | |
| Amount Per 100 g | |||
| Calories | 126.56 Kcal (530 kJ) | ||
| Calories from fat | 63.18 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.02g | 11% | |
|---|---|---|---|
| Cholesterol | 24.2mg | 8% | |
| Sodium | 150.38mg | 6% | |
| Potassium | 212.87mg | 5% | |
| Total Carbs | 6.73g | 2% | |
| Sugars | 1.43g | 6% | |
| Dietary Fiber | 1.25g | 5% | |
| Protein | 9.16g | 19% | |
| Vitamin C | 4.2mg | 7% | |
| Iron | 0.5mg | 3% | |
| Calcium | 186.6mg | 19% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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