Spinach and Tofu Stuffed ShellsPosted in Italian, Low Calorie, Main Course, Pasta, Vegetarian Entree on January 12th, 2010 by Eileen Devlin
Unless you tell, no one will ever be able to tell that the tofu provides the creaminess in this dish!
You will need:
18 dried jumbo shells
8 0z frozen chopped spinach, thawed and squeezed dried
2 tbsp green onion (green and white parts)
1 tsp bottled minced garlic
14 oz soft silken reduced fat tofu, drained
1 c loosely packed fresh basil, stems removed and chopped
whites of 2 large eggs or egg substitute equal to one egg or 1 large egg
2 tbsp shredded parmesan cheese
1/8 tsp ground nutmeg
pepper to taste
1.5 c tomato based meatless pasta sauce
12 oz no salt added tomato sauce
2 more tbsp parmesan cheese
1. Cook shells according to package directions and carefully rinse in cool water. Heat a large skillet over med heat, remove from heat and then spray down. Cook spinach, green onion and garlic until all liquid has evaporated and spinach is heated through. Put in a large bowl. Crumble tofu into spinach and mash/combine well. Stir in basil.
2. In a small bowl which egg whites and add parmesan cheese, nutmeg, pepper and stir this into spinach mixture.
3. Mix tomato sauces together and place half this mixture in a 13 x 9 x 2 baking dish. Fill pasta shells with spinach mixture and top with remaining sauce and parmesan cheese. Bake for 30 mins at 350. Makes approx 6 servings. Enjoy!
***I would have put in a tad bit more garlic and if you wanted something “heavier” you can use a meat based sauce as well. Regardless, this was perfect paired with salad and don’t forget garlic bread if you want the whole “complete” Italian deal (refer to Van’s Truly Kick-Ass garlic bread!).
Nutritional Information (per serving – 3 shells):
Calories: 195 (Yup, that’s right!)
Total Fat: 2 g
Cholesterol: 2 mg
Sodium: 374 mg
Carbohydrate: 31 g
Fiber: 4 g
Protein: 12 g