Lighter Baked Shells

May 10, 2023May 10, 20230 1
Lighter Baked Shells for a delicious and healthier dinner
in Pasta

Prep

30 min

Cook

45 min

Ready In

75 min

Level

Easy

Rating

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Ingredients

1/4 cup boiling water
6 sun-dried tomatoes
1 cup shredded part-skim mozzarella cheese
1/4 cup fresh grated parmesan cheese
1 tablespoon chopped fresh parsley
1/4 teaspoon fresh ground black pepper
1/8 teaspoon salt
1 package reduced-fat firm tofu
1 egg , lightly beaten
18 cooked jumbo pasta shells
1 tablespoon olive oil
1 3/4 cups chopped onions
1 cup chopped green bell pepper
1 cup chopped red bell pepper
3 garlic cloves , minced
cooking spray
3/4 lb low-fat turkey breakfast sausage , casings removed
1/4 cup red wine
2 tablespoons no-added-salt tomato paste
1 teaspoon dried oregano
1 teaspoon basil
1/2 teaspoon fresh ground black pepper
1/8 teaspoon salt
1 can organic crushed tomatoes
2 tablespoons grated fresh parmesan cheese

Nutrision Information

Servings Per Recipe
6
Calories
413
Sugar
8g
Fat
19g
Italian cuisine is famous for its delicious and hearty pasta dishes, such as spaghetti bolognese, lasagna and ravioli. The Lighter Baked Shells recipe is a healthier version of the classic stuffed shells recipe, which is a popular Italian-American dish that is served as a main course. The recipe includes jumbo pasta shells that are filled with a delicious mixture of sausage, vegetables and cheese, and are baked in the oven until golden and bubbly. This recipe is perfect for a cozy dinner at home with your loved ones, and can be served with a simple side salad or garlic bread.

Instructions

1.Preheat the oven to 375°F. Grease a baking dish.
2.Add the sun-dried tomatoes to the boiling water in a bowl and let them soak until soft. Drain and chop the tomatoes and place them in a large bowl.
3.Add the mozzarella, parmesan cheese, parsley, salt and pepper to the bowl.
4.Mash the tofu with a fork and add it to the bowl along with the egg. Mix well.
5.Cook pasta shells for 10 minutes or until almost tender. Drain and rinse well under cold water.
6.Heat oil in a large non-stick skillet over medium-high heat. Add sausage, onion, bell peppers and garlic. Cook for 5 minutes or until sausage is browned, stirring occasionally.
7.Add red wine and simmer for 3 minutes.
8.Add tomato paste, oregano, basil, salt, black pepper and crushed tomatoes. Bring to a simmer and cook for 10 minutes.
9.Spoon 1/4 cup of the sausage mixture into each pasta shell. Arrange the shells in the prepared baking dish. Pour the tofu mixture over the shells to cover them completely.
10.Sprinkle the remaining Parmesan cheese on top of the shells.
11.Cover the baking dish with foil and bake for 20 minutes. Remove the foil and bake for another 10-15 minutes.
12.Let cool for 5 minutes and serve.

PROS

This recipe is a healthier version of the classic stuffed shells recipe, as it uses low-fat ingredients.
It is also a great way to sneak tofu into your diet, without even noticing it! Baked shells are easy to prepare and can be a fun recipe to share with your family and friends.

CONS

Cooking the recipe takes some time and effort, starting with preparing the ingredients, cooking the sausage mixture, assembling the shells and baking them.
Moreover, the recipe is not suitable for vegan or dairy-free diets as it contains eggs and cheese.

HEALTH & BENEFITS

The Lighter Baked Shells recipe has several healthy benefits. Firstly, tofu is a good source of protein, calcium and iron, and it is also low in fat. Secondly, the use of lean turkey sausage and the omission of heavy cream or butter in the recipe reduces the calorie and fat content of the dish. Lastly, the recipe includes a variety of vegetables such as onions, bell peppers and tomatoes, which are rich in vitamins, minerals and antioxidants.

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