To prepare your own frozen dinner, make this healthy lasagna ahead of time, and freeze it before baking. Then just thaw it in the refrigerator and bake as directed.

8 oz. lasagna noodles, uncooked
1 Tbsp. margarine
1 cup chopped onion
1 clove garlic, minced
2 Tbsp. ketchup
2 Tbsp. low-sodium Worcestershire sauce
1/8 tsp. pepper
1/8 tsp. ground thyme
1/8 tsp. ground marjoram
1 (14½-oz.) can diced tomatoes, undrained
1 (8-oz.) can tomato sauce
1½ cups (6 oz.) shredded part-skim mozzarella cheese, divided
1 (8-oz.) carton 1 percent low-fat cottage cheese
1 Tbsp. dried parsley
vegetable cooking spray

Cook noodles according to package directions, omitting salt and fat. Drain and set aside. Melt margarine in a large saucepan over medium-high heat. Add onion and garlic; sauté 3 minutes or until tender. Add ketchup and next 6 ingredients. Bring to a boil; cover, reduce heat and simmer 20 minutes, stirring occasionally. Combine 1 cup mozzarella cheese, cottage cheese and parsley in a medium bowl and set aside.

Place one-third of noodles in an 11 x 7 x 1½-inch baking dish coated with vegetable cooking spray. Spread one-third of cheese mixture over noodles. Spread one-third of tomato sauce mixture over cheese mixture. Repeat layers 2 more times, ending with tomato sauce mixture. Bake, uncovered, at 350 degrees for 20 to 30 minutes or until bubbly. Top with remaining ½ cup mozzarella cheese and bake, uncovered, 5 additional minutes or until cheese melts. Let lasagna stand 10 minutes before serving.

Yield: 8 servings
Nutritional information per serving: 242 calories, 6 g fat, 3 g saturated fat, 14 g protein, 33 g carbohydrate, 13 mg cholesterol, 2 g fiber, 577 mg sodium

Recipe from EatRight Lose Weight: 7 Simple Steps Cookbook.