Indulging in a plate of stuffed shells can be incredibly tempting, but the calorie and fat content of a typical serving can be daunting. However, fear not, as we have created a lighter version of this beloved dish without compromising on flavor. By making a few simple substitutions, we have significantly reduced the fat content while still maintaining the rich and decadent taste. Nonfat ricotta and fat-free cottage cheese replace their full-fat counterparts, providing a creamy and clean-tasting filling. Part-skim mozzarella adds plenty of flavor, and crushed saltines help bind the filling together. Lean ground beef, combined with a touch of soy sauce, creates a savory and beefy sauce that perfectly complements the stuffed shells. With these modifications, we have managed to reduce the fat content by an impressive 36 grams, making this lighter version a guilt-free pleasure. So let’s dive into this delicious and figure-friendly stuffed shells casserole!
INGREDIENTS: SAUCE
- 6 ounces 95 percent lean ground beef
- 1 tablespoon soy sauce
- 3 (14.5-ounce) cans of diced tomatoes
- 1 tablespoon olive oil
- 1 onion, chopped fine
- 2 tablespoons tomato paste
- 3 garlic cloves, minced
- ¼ teaspoon red pepper flakes
- ½ teaspoon salt
- ¼ cup finely chopped fresh basil
SHELLS
- 12 ounces jumbo pasta shells
- Salt
- 12 saltines, broken into pieces
- 20 ounces (2½ cups) fat-free cottage cheese, drained if necessary
- 8 ounces part-skim mozzarella cheese, shredded (2 cups)
- 1 ounce Parmesan cheese, grated (½ cup)
- 2 tablespoons chopped fresh basil
- 2 garlic cloves, minced
PREPARATIONS:
- SAUCE:
- Adjust the oven rack to the upper-middle position and preheat the oven to 375 degrees Fahrenheit.
- Pulse the ground beef and soy sauce in a food processor until well combined. Transfer to a bowl.
- Add the diced tomatoes to the food processor and pulse until coarsely ground.
- Heat olive oil in a large saucepan over medium heat. Add the chopped onion and cook until softened approximately 5 minutes.
- Stir in the beef mixture and cook, breaking up the meat with a wooden spoon, until no longer pink, about 3 minutes.
- Stir in the tomato paste, minced garlic, and red pepper flakes, and cook until fragrant, about 1 minute.
- Stir in the processed tomatoes and salt. Simmer until slightly thickened, about 25 minutes.
- Off heat, stir in the finely chopped basil.
- SHELLS:
- Bring 4 quarts of water to a boil in a large pot. Add the jumbo pasta shells and 1 tablespoon of salt. Cook, stirring often, until nearly al dente.
- Drain the pasta and transfer it to a kitchen towel-lined baking sheet. Reserve 24 shells, discarding any that have broken.
- Pulse the saltines in a clean food processor until finely ground. Add the fat-free cottage cheese, 1½ cups of shredded mozzarella, grated Parmesan, chopped basil, minced garlic, and ½ teaspoon of salt. Process until smooth.
- Transfer the filling mixture to a large zipper-lock bag. Cut off one corner of the bag using scissors and pipe approximately 2 tablespoons of filling into each shell.
- Spread half of the sauce into a 13 by 9-inch baking dish. Arrange the filled shells, seam side up, over the sauce in the dish. Spread the remaining sauce over the shells.
- Cover the dish with aluminum foil and bake until bubbling around the edges, approximately 35 to 40 minutes.
- Remove the foil and sprinkle the remaining ½ cup of shredded mozzarella over the shells. Bake until the cheese is melted, about 5 minutes.
- Let the casserole cool for 10 to 15 minutes before serving.
YIELD:
- This recipe yields approximately 8 servings.
SPECIAL INSTRUCTIONS:
- If the fat-free cottage cheese appears watery, drain it through a fine-mesh strainer for 15 minutes before using.
- Separate the shells after draining them to prevent them from sticking together.
TIPS:
- For added flavor, consider adding a sprinkle of dried Italian herbs or a dash of Worcestershire sauce to the sauce.
- Serve the stuffed shells casserole with a side salad or steamed vegetables for a complete meal.
NUTRITIONAL INFORMATION PER SERVING:
- Calories: 480
- Fat: 13g
- Saturated Fat: 6g
- Cholesterol: 50mg
- Carbohydrates: 51g
- Protein: 35g
- Fiber: 4g
- Sodium: 1940mg
In conclusion, this lighter version of stuffed shells provides a satisfying and flavorful meal without the excessive calorie and fat content of the traditional dish. By making strategic ingredient substitutions and modifications, we have managed to create a healthier casserole that doesn’t sacrifice taste. The combination of lean ground beef, fat-free cottage cheese, and part-skim mozzarella results in a creamy and delicious filling, while the soy sauce adds depth to the savory sauce. With each bite of these stuffed shells, you can savor the comforting flavors while feeling good about making a healthier choice. So go ahead and enjoy this guilt-free pleasure without the worry of excess calories. This recipe proves that you can indulge in your favorite dishes while still maintaining a balanced and wholesome diet.
