If you're looking for a delicious and filling meal that won't weigh you down, you'll love our recipe for 1 piece (125 g) Stuffed Shells with Seasoned Tomato Sauce. With only 140 calories per serving, this dish is perfect for anyone who loves Italian cuisine but wants to watch their calorie intake.

But don't let the low calorie count fool you. Our Stuffed Shells are packed with flavor, thanks to our special seasoned tomato sauce and a blend of creamy ricotta and savory herbs. Plus, they're easy to make and perfect for meal prep or a quick weeknight dinner. Check out the nutritional information below to see why this dish is a winner!

In this article, we'll explore some helpful tips for making the perfect Stuffed Shells, including ingredient swaps and protein-boosting additions. From prep to plating, we've got you covered. Buon appetito!

Calories per serving

As mentioned earlier, each serving of our Stuffed Shells weighs 125 grams and contains only 140 calories. Compared to other calorie-dense Italian dishes like pizza or fettuccine Alfredo, this recipe is a great choice for those who want to indulge without the guilt. To put it in perspective, you could enjoy 4 pieces of our Stuffed Shells and still consume fewer calories than a single slice of pepperoni pizza. With only 3 grams of total fat and 7 grams of protein per serving, our recipe is also a great option for anyone following a low-fat or high-protein diet.

Ingredients

To make our Stuffed Shells, you'll need the following ingredients: - 20 jumbo pasta shells - 1 cup of ricotta cheese, 1/2 cup of shredded mozzarella cheese, 1/4 cup of grated parmesan cheese, 1 minced garlic clove, 1/4 tsp of salt, 1/4 tsp of black pepper, and 1 egg.

Preparation

1. Preheat your oven to 375 degrees F (190 degrees C). 2. Cook your pasta shells according to the package instructions, but make sure to take them out of the water 1-2 minutes earlier than what the package suggests. Rinse them in cold water and set aside. 3. In a medium bowl, mix together the ricotta cheese, mozzarella cheese, parmesan cheese, garlic, salt, pepper, and egg. Spoon this mixture into the cooked pasta shells and place them in a baking dish.

Portion size

Our Stuffed Shells recipe serves 4 people, with each serving containing 5 shells. If you want to make a larger batch to enjoy throughout the week, feel free to double the recipe and store the extra portions in the fridge or freezer. Just reheat in the oven or microwave when you're ready to eat!

Total fat

Each serving of our Stuffed Shells contains only 3 grams of total fat, with 2 grams coming from saturated fat. This makes our recipe a good option for anyone who wants to limit their fat intake without sacrificing flavor. If you want to lower the fat content even further, you can try using part-skim ricotta cheese or substituting some of the cheese for veggies like spinach or mushrooms.

Sodium

Our Stuffed Shells recipe contains 270 milligrams of sodium per serving, which is relatively low compared to other Italian dishes. However, if you're watching your sodium intake, you can try using low-sodium tomato sauce, omitting the salt in the cheese mixture, or seasoning with herbs like basil or oregano instead.

Carbohydrates

Each serving of our Stuffed Shells contains 17 grams of carbohydrates, which come from the pasta shells and the cheese mixture. This makes our recipe a moderate-carb option that can fit into a balanced diet. If you're following a low-carb or keto diet, you can try using zucchini noodles or spaghetti squash instead of pasta, and omitting the breadcrumbs and sugar from the tomato sauce.

Fiber

Unfortunately, our Stuffed Shells recipe is not very high in fiber. Each serving contains only 1 gram of dietary fiber, which is mostly found in the pasta shells. If you want to boost the fiber content of this dish, you can try serving it with a side of roasted veggies like broccoli, asparagus, or Brussels sprouts.

Protein

Each serving of our Stuffed Shells contains 7 grams of protein, which comes from the cheese mixture and the pasta shells. While this is not a very high amount of protein, it can still help you feel satiated and satisfied after your meal. If you want to boost the protein content of this dish, you can try adding some cooked ground turkey or chicken to the cheese mixture.

Allergens

Our Stuffed Shells recipe contains dairy in the form of ricotta, mozzarella, and parmesan cheese. It also contains gluten in the form of pasta shells. If you're allergic or intolerant to either of these ingredients, you can try using vegan cheese substitutes or gluten-free pasta.