CategoriesBreakfast Low- Calories Recipes

Baked Stuffed Shells – Low Calories Recipe

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Prep: 40 minutes

Bake: 37 minutes

Stand: 10 minutes

Oven: 350°F

Makes: 4 servings

Ingredients:

    • Half cup chopped onion (1 medium)
    • Two cloves garlic, minced
    • One teaspoon olive oil
    • One (14.5-ounce) can no-salt-added diced tomatoes, undrained
    • One (8-ounce) can no-salt-added tomato sauce
    • One tablespoon snipped fresh basil or Half teaspoon dried basil, crushed
    • Two teaspoons snipped fresh oregano or Half teaspoon dried oregano, crushed
    • Quarter teaspoon salt
    • Twelve dried jumbo shell macaroni
    • One (12.3-ounce) package extra-firm, silken-style tofu (fresh bean curd)
    • Half cup finely shredded Parmesan or Romano cheese (2 ounces)
    • Quarter cup refrigerated or frozen egg product, thawed, or 1 egg
    • Quarter teaspoon ground black pepper
    • Half cup shredded reduced-fat mozzarella cheese (2 ounces)
    • Two tablespoons shredded fresh basil (optional)
Do not wait; the time will never be ‘just right.’ Start where you stand, and work with whatever tools you may have at your command, and better tools will be found as you go along.
– George Herbert

Energy value

  • calories 351 kcal
  • protein 21g
  • fat 8g
  • carbohydrates 48g
  • cholesterol 15mg
  • sodium 536mg
  • dietary fibre 5g

Preparation:

  1. Preheat oven to 350°F. For sauce, in a medium saucepan cook onion and garlic in hot oil over medium heat about 5 minutes or until onion is tender, stirring occasionally.
  2. Add tomatoes, tomato sauce, dried basil and oregano (if using), and salt.
  3. Bring to boiling; reduce heat. Simmer, uncovered, about 15 minutes or until desired consistency.
  4. Remove from heat; stir in snipped fresh basil and oregano (if using).
  5. Reserve 3⁄4 cup of the sauce; spread the remaining sauce in the bottom of a 2-quart rectangular baking dish. Set aside.
  6.  Meanwhile, cook pasta shells according to package directions; drain.
  7. Rinse with cold water; drain again.
  8.  For filling, place tofu in a blender or food processor.
  9. Cover and blend or process until smooth.
  10. Add Parmesan cheese, egg, and pepper.
  11. Cover and blend or process just until combined.
  12. Spoon about 3 tablespoons of the filling into each pasta shell.
  13. Arrange filled shells, filling sides up, on sauce in baking dish. Spoon the reserved 3⁄4 cup sauce over shells.
  14. Bake, covered, about 35 minutes or until heated through. Sprinkle with mozzarella cheese. Bake, uncovered, about 2 minutes more or until cheese is melted.
  15. Let stand for 10 minutes before serving. If desired, top with shredded fresh basil.