Healthy Serving:
Broccoli-Stuffed Ricotta Shells
Ingredients:
- 6 cups coarsely chopped broccoli flowerets and peeled stems
- 1 small onion, chopped
- 1 garlic clove, pressed or minced
- 2 cups part skim milk ricotta cheese
- 2 eggs* 1/4 tsp. white pepper
- 1/2 tsp. dried rosemary
- 1/4 tsp. nutmeg
- 28 Jumbo Pasta shells (7 oz. Total)
- 4 cups marinara or meatless spaghetti sauce
* Replacing the 2 eggs with 4 egg whites will lower the
cholesterol and calorie content of this recipe.
Prepare sauce. In large saucepan, cook broccoli in 1 inch boiling water
8-10 minutes or until tender; drain. Finely chop broccoli in a food
processor or with a heavy knife; set aside. In a small skillet sprayed
with Pam, over medium heat, saut onion and garlic: cook until onion is
soft. Remove from heat; cool. In a large bowl, stir ricotta cheese and
eggs together until well blended. Add pepper, rosemary, nutmeg, onion and
chopped broccoli. Mix well. Cook pasta shells 8-10 minutes or until
tender, but firm to the bite. Drain and rinse with cold water. Stuff each
shell with 2 1/2 tablespoons of broccoli mixture. Pour 1/2 of sauce into a
9x13 inch pan. Arrange filled shells in sauce and spoon remaining sauce on
top. Cover and bake in 350 oven for 30 minutes. Yields 8 servings.
Per serving:
- Calories: 278
- Sodium: 735 mg.
- Fat: 7 g
- Calories from fat: 23%
- Cholesterol: 83 mg.
From Rhode Island Hospital's "Healthy Cooker"
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