Manicotti

Manicotti is a classic Italian dish that can be made healthier by using whole-grain pasta and a lighter filling. Here is a nutritious version of manicotti that provides plenty of protein and fiber while keeping the calorie count reasonable. Enjoy with a side salad for a complete meal.

Ingredients

  • 8 whole-grain manicotti shells
  • 1 tablespoon of olive oil
  • 1 medium onion, chopped
  • 2 garlic cloves, minced
  • 1 cup of fresh spinach, chopped
  • 1 cup of part-skim ricotta cheese
  • 1/2 cup of shredded mozzarella cheese
  • 1/4 cup of grated Parmesan cheese
  • 1 large egg
  • 1 teaspoon of dried oregano
  • 1/2 teaspoon of salt
  • 1/4 teaspoon of black pepper
  • 2 cups of low-sodium marinara sauce
  • Fresh basil leaves for garnish (optional)

Instructions

  1. Preheat the Oven: Preheat your oven to 350°F (175°C).
  2. Cook the Manicotti: Bring a large pot of water to a boil and cook the manicotti shells according to package instructions until al dente. Drain and set aside.
  3. Prepare the Filling: In a medium skillet, heat olive oil over medium heat. Add chopped onion and garlic, sautéing until the onion is translucent. Add the chopped spinach and cook until wilted. Remove from heat and let cool slightly.
  4. Mix the Filling: In a large bowl, combine the sautéed vegetables with ricotta cheese, mozzarella cheese, Parmesan cheese, egg, oregano, salt, and black pepper. Mix well until all ingredients are incorporated.
  5. Stuff the Manicotti: Carefully fill each manicotti shell with the cheese and spinach mixture. You can use a spoon or a piping bag for ease.
  6. Assemble the Dish: Spread 1 cup of marinara sauce over the bottom of a 9×13 inch baking dish. Arrange the stuffed manicotti shells in a single layer on top of the sauce. Pour the remaining marinara sauce over the shells.
  7. Bake: Cover the baking dish with aluminum foil and bake in the preheated oven for 25 minutes. Remove the foil and bake for an additional 10 minutes, or until the cheese is bubbly and golden.
  8. Garnish and Serve: Remove from oven and let cool slightly. Garnish with fresh basil leaves, if desired, before serving.

Nutrition Information (per serving)

The following nutrition information is approximate and will vary based on specific ingredients and portion sizes:

  • Calories: 310
  • Total Fat: 10g
    • Saturated Fat: 4g
  • Cholesterol: 40mg
  • Sodium: 520mg
  • Total Carbohydrates: 38g
    • Dietary Fiber: 6g
    • Sugars: 6g
  • Protein: 16g
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