Shells Stuffed W Spinach & Tofu - 33g Carbs, 4g Fiber, 8g Sugar

Unless you tell, no one will ever guess that tofu provides
the creaminess in this dish, a delicious blend of typical
Italian flavors.
Serves: 6
Serving Size: 3 shells per person

18 dried jumbo pasta shells
Vegetable oil spray
8 oz frozen chopped spinach, thawed and squeezed dry
2 Tbsp finely chopped green onions (green and white parts)
2 medium garlic cloves, minced OR 1 tsp bottled minced garlic
14 oz soft or silken reduced-fat tofu, drained if necessary
1 cup loosely packed fresh basil, stems removed, leaves minced
Whites of 2 large eggs, egg substitute equivalent to 1 egg OR
1 large egg
2 Tbsp shredded or grated Parmesan cheese
1/8 tsp ground nutmeg
Pepper to taste
1 1/2 cups fat-free tomato-based meatless pasta sauce
12 oz no-salt-added tomato sauce
2 Tbsp shredded or grated Parmesan cheese

Cook the shells using the package directions, omitting the salt and
oil. Carefully rinse in cool water. Drain well.

Meanwhile, heat a large skillet over medium heat. Remove the skillet from
the heat and lightly spray with vegetable oil spray (being careful not to
spray near a gas flame). Cook the spinach, green onions, and garlic until
any liquid has evaporated and the spinach is warmed through, 3 to 4
minutes, stirring constantly. Transfer the spinach to a large bowl.

Crumble the tofu into the spinach mixture. Mash the tofu with a fork,
breaking it into very small pieces, about the same size as the spinach
pieces. Stir in the basil.

In a small bowl, lightly whisk the egg whites. Add 2 tablespoons
Parmesan, nutmeg, and pepper; whisk together. Stir into the spinach
mixture.

In a medium bowl, stir together the pasta sauce and tomato sauce. Pour
half the sauce into a 13x9x2-inch baking dish.

Fill the shells with the spinach mixture. Arrange the shells in a single
layer in the baking dish. Top with the remaining sauce and 2
tablespoons Parmesan.

Bake for 30 minutes, or until the sauce is bubbling.

Cook's Tips - -
1. Starting from scratch is the best way to have a low-sodium spaghetti
or pasta sauce. When you want the convenience of a prepared sauce,
however,
be sure to read the nutrition label and choose the sauce with the least
amount of sodium. You can dilute the sodium by mixing 2 parts sauce with
1 part no-salt-added tomato sauce.

2. If you have leftover tofu, you can puree it and use it in place of
sour cream, cream cheese, ricotta cheese, or mayonnaise. Since it has
virtually no flavor, tofu is also good for adding creaminess to a variety
of food from smoothies to scrambled eggs. You can freeze tofu, but the
texture changes. Crumble thawed tofu and add it to sauces, casseroles,
and stews for extra protein.

Serves: 6
Serving Size: 3 shells per person
Nutrition per Serving:
207 Calories, 2.5g Total Fat, 1g Saturated Fat, 0g Trans Fat,
0.5g Polyunsaturated Fat, 0.5g Monounsaturated Fat, 2mg Cholesterol,
364mg Sodium, 33g Carbs, 4g Fiber, 8g Sugar, 14g Protein

Dietary Exchanges: 1 1/2 starch, 2 vegetable, 1 very lean meat


From: The American Heart Association Low-Calorie Cookbook,
2004 by the American Heart Association

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