If you’re on the hunt for a delightful dish that combines comfort, nutrition, and a hint of indulgence, look no further than these Low Fat Stuffed Shells. This recipe marries the familiar flavors of pasta with a light yet satisfying filling, ideal for a cozy family dinner or a meal prep option that will impress your friends. With a blend of cottage cheese, spinach, and a touch of nutmeg, these stuffed shells are not only delicious but also a healthier alternative to traditional recipes. Let’s dive into this culinary adventure!
Reasons to Love Low Fat Stuffed Shells
There are numerous reasons to adore these Low Fat Stuffed Shells. Here are just a few:
- Health-Conscious: Packed with protein from cottage cheese and nutrients from spinach, these shells are light on calories without compromising flavor.
- Easy Preparation: With straightforward steps, this recipe is accessible for both novice and seasoned cooks.
- Freezable: Make a big batch and freeze them for busy weeknights, ensuring you always have a wholesome meal on hand.
- Customizable: Feel free to experiment with different fillings or sauces to suit your taste buds.
- Family-Friendly: Kids love stuffed pasta, making this dish a hit for family dinners.
The Essentials
Gathering the right ingredients is crucial for creating the perfect Low Fat Stuffed Shells. Here’s what you’ll need:
- 8 ounces (24) jumbo shells: The perfect vessel for holding your delicious filling.
- 1 teaspoon extra virgin olive oil: For sautéing the onions and adding a rich flavor.
- 1 cup finely chopped onions: This will add sweetness and depth to your filling.
- Two 10-ounce packages frozen chopped spinach: A key ingredient for nutrition; make sure to thaw and squeeze dry.
- 2 cups 1% cottage cheese: A low-fat protein source that gives the filling a creamy texture.
- ½ cup dried bread crumbs: To add a bit of texture to the filling.
- ½ teaspoon grated fresh nutmeg: A pinch of warmth and flavor that elevates the dish.
- ½ cup freshly grated Parmesan cheese, divided: For a savory finish, enhancing the overall taste.
- Salt and pepper, to taste: Essential for seasoning your filling just right.
- 1 large egg white, lightly beaten: Helps bind the filling together.
- 3 cups marinara sauce, divided: The zesty base that brings everything together.
Equipment & Tools
To whip up these delightful Low Fat Stuffed Shells, you will need:
- Large pot: For boiling the jumbo shells.
- Skillet: To sauté the onions and prepare the filling.
- Mixing bowl: For combining the filling ingredients.
- Baking dish: A 9×13 inch dish works best for baking the stuffed shells.
- Aluminum foil: To cover the dish while baking, keeping the shells moist.
- Sharp knife: For chopping the onions and spinach.
- Wooden spoon: Ideal for mixing and stuffing the shells.
Directions: Low Fat Stuffed Shells
Follow these simple steps to create your Low Fat Stuffed Shells:
Step 1: Preheat the Oven
Preheat your oven to 350°F (175°C). This ensures your shells will cook evenly.
Step 2: Cook the Jumbo Shells
In a large pot of salted boiling water, cook the jumbo shells according to the package instructions until al dente. Drain and set aside to cool.
Step 3: Sauté the Onions
In a skillet, heat the extra virgin olive oil over medium heat. Add the finely chopped onions and sauté until translucent, about 5 minutes.
Step 4: Prepare the Filling
In a mixing bowl, combine the thawed and squeezed dry spinach, cottage cheese, dried bread crumbs, fresh nutmeg, ½ cup of grated Parmesan cheese, salt and pepper to taste, and the lightly beaten egg white. Mix until well combined.
Step 5: Stuff the Shells
Carefully stuff each jumbo shell with the filling mixture, using a spoon to pack them in gently.
Step 6: Assemble the Dish
Spread 1 cup of marinara sauce on the bottom of a 9×13 inch baking dish. Arrange the stuffed shells in a single layer over the sauce.
Step 7: Add More Sauce
Pour the remaining marinara sauce over the stuffed shells, ensuring they are well coated. Sprinkle the remaining Parmesan cheese on top.
Step 8: Bake
Cover the dish with aluminum foil and bake in the preheated oven for 25 minutes. Remove the foil and bake for an additional 10-15 minutes, or until heated through and bubbly.
Step 9: Serve
Allow the stuffed shells to cool slightly before serving. Enjoy your Low Fat Stuffed Shells with a side salad or garlic bread for a complete meal!
International Equivalents
If you’re cooking from different regions, here are some equivalents to consider:
- Jumbo shells: Known as “conchiglioni” in Italy.
- Marinara sauce: Often referred to as “salsa di pomodoro” in Italian.
- Cottage cheese: Similar to “ricotta” in texture but lower in fat.
- Parmesan cheese: Look for “Parmigiano-Reggiano” for an authentic flavor.
Author’s Commentary
These Low Fat Stuffed Shells are a testament to the idea that healthy food doesn’t have to be bland or boring. The combination of spinach and cottage cheese creates a filling that’s both nutritious and satisfying. Plus, the use of marinara sauce gives it that classic Italian taste that everyone craves. I love serving these with a simple side salad drizzled with balsamic vinaigrette for a light yet fulfilling meal.
Make Ahead Like a Pro
Want to prep these Low Fat Stuffed Shells in advance? You can easily assemble the dish up to the point of baking and then cover it tightly with foil or plastic wrap. Store it in the refrigerator for up to 24 hours or freeze it for up to 3 months. If frozen, allow the dish to thaw overnight in the fridge before baking. This makes it a perfect option for busy weeknights or meal planning!
Ask the Chef
Can I use a different type of cheese in the filling?
Absolutely! Feel free to substitute the cottage cheese with ricotta for a creamier texture, or even a low-fat cream cheese for a richer flavor. Just be mindful of the fat content if you’re aiming to keep it low fat.
What can I serve with Low Fat Stuffed Shells?
These stuffed shells pair beautifully with a fresh garden salad, steamed vegetables, or even some Creamy Spinach Artichoke Chicken Stuffed Shells for a decadent twist. A slice of garlic bread also complements the dish perfectly!
How do I reheat leftovers?
The best way to reheat Low Fat Stuffed Shells is in the oven to maintain their texture. Cover them with aluminum foil and heat at 350°F (175°C) for about 20 minutes, or until heated through. You can also microwave them, but be cautious as they may become soggy.
Can I add meat to the filling?
Yes, you can certainly add cooked ground turkey or chicken to the filling for extra protein. Just make sure to adjust the seasoning accordingly, and it will still be a low-fat option!
For a delightful finish to your meal, consider these sweet treats:
In Closing
These Low Fat Stuffed Shells offer a wonderful balance of flavors and nutrition, making them a perfect choice for anyone looking to enjoy a tasty meal without the guilt. The combination of spinach and cottage cheese provides a hearty filling, while the marinara sauce adds that comforting Italian touch we all love. Whether you’re feeding a crowd or just yourself, this recipe is sure to become a staple in your culinary repertoire. Enjoy the process of making them, and even more, enjoy every delicious bite!
Low Fat Stuffed Shells
Ingredients
Equipment
Method
- Preheat your oven to 350°F (175°C). This ensures your shells will cook evenly.
- In a large pot of salted boiling water, cook the jumbo shells according to the package instructions until al dente. Drain and set aside to cool.
- In a skillet, heat the extra virgin olive oil over medium heat. Add the finely chopped onions and sauté until translucent, about 5 minutes.
- In a mixing bowl, combine the thawed and squeezed dry spinach, cottage cheese, dried bread crumbs, fresh nutmeg, ½ cup of grated Parmesan cheese, salt and pepper to taste, and the lightly beaten egg white. Mix until well combined.
- Carefully stuff each jumbo shell with the filling mixture, using a spoon to pack them in gently.
- Spread 1 cup of marinara sauce on the bottom of a 9x13 inch baking dish. Arrange the stuffed shells in a single layer over the sauce.
- Pour the remaining marinara sauce over the stuffed shells, ensuring they are well coated. Sprinkle the remaining Parmesan cheese on top.
- Cover the dish with aluminum foil and bake in the preheated oven for 25 minutes. Remove the foil and bake for an additional 10-15 minutes, or until heated through and bubbly.
- Allow the stuffed shells to cool slightly before serving. Enjoy your Low Fat Stuffed Shells with a side salad or garlic bread for a complete meal!
Notes
- Feel free to experiment with different fillings or sauces.
- These shells can be frozen for up to 3 months.
- Reheat in the oven for best texture.
