Thomasville Times Enterprise

Local News

December 7, 2013

Here’s one of my favorite fitness recipes

THOMASVILLE — Because fitness entails taking a multi-faceted approach, requiring not only exercise but a nutritional aspect as well, I want to introduce some recipes, beginning with a longtime favorite of mine — tofu lasagna rolls.

Although I am not a vegetarian, I absolutely love this recipe because it is a great-tasting, high-protein alternative to the redundancy of the same animal proteins typically found in many “clean” recipes.  

In addition to the list of healthy ingredients, this recipe is already portioned out and it even freezes well to boot. It’s for these reasons it ranks among the best on my list for clean-eating recipes.


10 Whole wheat lasagna noodles

1 Tbsp - Extra virgin olive oil

3 Cloves garlic

1 - 14 oz. extra firm tofu, drained, rinsed, and crumbled

3 Cups chopped spinach

¾ Cup shredded parmesan cheese

¼ tsp. crushed red pepper

¼ tsp salt

1 ½ Jars marinara sauce

2 ½ Cups shredded part-skim mozzarella cheese


Preheat oven to 390*F

• Cook noodles according to package directions.

• Heat oil over medium heat. Add garlic and cook, stirring until fragrant, about 20 seconds. Add tofu and spinach. Cook stirring often until the spinach wilts and the mixture is heated through, about 3-4 minutes. Transfer to a bowl. Stir in ½ cup of the parmesan cheese, red pepper, salt and 2/3 cup marinara sauce.

• Wipe out the pan and spread 1 cup of marinara sauce on the bottom.

• Assemble the lasagna rolls: place a noodle on a work surface and spread about ¼ cup of the tofu filling along it. Sprinkle with mozzarella cheese (use 1 cup for all 10 rolls). Roll up and place seam-side down in the pan. Repeat process for the remaining 9 rolls. Spoon the remaining marinara sauce over the rolls.

• Sprinkle with remaining parmesan and mozzarella cheese.

• Bake at 390 degrees until cheese is melted, about 15 minutes.

Yields: 10 Servings

Per Serving: 236.5 Calories, 11.7g Fat, 20.5g Carbs, 15.8g Protein

Amanda May is a Factor X Fitness personal trainer. Reach her at and

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