Cheese Puffed Shells

This cheese-packed fat burning meal makes living diet-free easy!

Whole wheat pasta shells are full of low-fat cheeses, sautéed veggies and a blend of spices for a protein-rich vegetarian meal for 6!

Ingredients:

• 1 (12 oz) box jumbo whole wheat pasta shells
• 8 oz silken tofu, mashed
• 1 (10 oz) box frozen chopped spinach, thawed and squeezed dry
• 1½ cups low fat cottage cheese
• ½ cup grated parmesan cheese
• 1½ cups shredded non-fat mozzarella cheese
• 2 large egg whites, lightly beaten
• 1 clove garlic, minced
• Freshly ground pepper
• Cooking spray

Sauce:

• 2 TBSP extra-virgin olive oil
• ½ cup grated carrot
• ½ cup grated zucchini
• 1 small onion, finely chopped
• ½ cup chopped celery
• 3 cloves garlic, minced
• 1 tsp dried basil
• 1 tsp dried oregano
• 2 TBSP tomato paste
• 1 (28 oz) can crushed tomatoes
• Freshly ground pepper

Method:

1. Preheat the oven to 350°F. Bring a large pot of water to a boil.
2. Make the sauce: Heat the olive oil in a medium saucepan over medium heat. Add the carrot, zucchini, onion and celery and sauté until soft but not brown (5 min.) Add the garlic and cook for 5 min, stirring occasionally. Add the basil, oregano, tomato paste, crushed tomatoes and 2 cups water. Bring to a boil, then reduce the heat and simmer for 15 min. Season with pepper.
3. Meanwhile, add pasta to boiling water and cook for 8 min; drain. Mix the tofu, spinach, cottage cheese, parmesan, ½ cup mozzarella, egg and garlic in a medium bowl and season with pepper.
4. Mist a 9x13 in. baking dish with cooking spray. Spread about 1 cup of the sauce in the dish. Stuff the cheese mixture into the shells and place in the baking dish, open-side up. Pour the remaining sauce over the shells. Cover tightly with foil and bake for 30 min. Uncover, sprinkle with the remaining 1 cup mozzarella and bake for 15 min. Let cool slightly before serving.

Serves: 6

Approximate nutritional analysis per serving: 338.2 calories, 28.5 grams of protein, 34.8 grams of carbohydrates, 10.2 grams of fat, 6.2 grams of fiber

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