Estimated Nutrition (whole recipe, rough)
Counts 14 of 15 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 14 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Pasta | 1 cup cooked (140g) | 220 |
| Ricotta Cheese | 1/2 cup (124g) part-skim | 174 |
| Cheddar Cheese | 1 oz (28g) | 113 |
| Mozzarella Cheese | 1 oz (28g) | 85 |
| Egg | 1 large egg (50g) | 78 |
| Tofu | 100g firm | 76 |
| Sugar | 1 tbsp (12.5g) granulated | 49 |
| Green Onion | 1 medium (110g) | 44 |
| Fennel | 1/2 bulb (87g) | 27 |
| Carrot | 1 medium (61g) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Oregano | 1 tsp dried (1.8g) | 5 |
| Garlic | 1 clove (3g) | 4 |
| Basil | 5 leaves fresh (2.5g) | 1 |
| Seed | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 12 jumbo pasta shells
- 1/4 cup shredded carrot
- 2 tablespoons sliced green onion
- 8 ounces tofu
- 1/2 cup low-fat ricotta cheese
- 1/2 cup shredded cheddar cheese
- 1/2 cup shredded mozzarella cheese (2 ounces)
- 1 beaten egg white
- 1 (16 ounce) can tomatoes, cut up
- Half of a 6 ounce can tomato paste
- 1 teaspoon dried basil, crushed
- 1 teaspoon dried oregano, crushed
- 1/2 teaspoon granulated sugar
- 1/4 teaspoon garlic powder
- 1/4 teaspoon fennel seed, crushed (optional)
- =
Directions
Cook pasta shells according to package directions. Drain. Rinse with cold water. Drain and set aside. Meanwhile, in a small saucepan, cook carrot and green onion in a small amount of water until tender. Drain.
For filling, in a medium mixing bowl, mash tofu with a fork. Stir in the carrot-onion mixture, ricotta cheese, cheddar cheese, 1/4 cup of the mozzarella, the egg white and 1/4 teaspoon salt and 1/4 teaspoon pepper.
For sauce, in a saucepan, combine undrained tomatoes, tomato paste, basil, oregano, sugar, garlic powder and fennel seed. Bring to a boil, reduce heat. Simmer, uncovered, for 10 minutes.
Stuff each shell with about 1 rounded tablespoon of filling. Place shells in an ungreased 8-inch square baking dish. Pour sauce over shells, top with remaining mozzarella cheese. Bake, covered, in a 350 degree F oven for 25 minutes or until hot
Each serving: 316 calories (36 percent from fat)