Enjoy a lighter option of this classic Italian fare

This tofu manicotti will melt in your mouth, yet it only has 2 grams of fat per serving. Low-fat melted cheeses, spinach and tofu nestled in whole-wheat manicotti shells offer a lighter option when you’re craving rich Italian fare.

Ingredients

  • 12 manicotti shells (8 ounces), preferably whole wheat
  • One 12.3-ounce container light silken tofu, drained and mashed
  • 1/4 cup egg substitute
  • One 15-ounce container reduced-fat ricotta cheese
  • One 10-ounce package frozen chopped spinach, thawed and well-drained
  • 1 1/2 cups grated fat-free mozzarella cheese
  • 1/4 cup chopped fresh basil, or 2 tablespoons dried
  • 3 cups tomato sauce
  • 2 tablespoons freshly grated Parmesan cheese

Directions

  1. Preheat oven to 350 F.
  2. Boil the manicotti shells according to package directions. Drain and set aside to cool.
  3. Combine the tofu, egg substitute, ricotta, spinach, mozzarella and basil in a bowl. Stir until just combined. Pour 2 cups of the tomato sauce into a 13 x 9 x 2 baking dish. Carefully stuff the manicotti shells with the tofu mixture and arrange in the dish. Top with the remaining tomato sauce. (The shells can be made up to one day ahead, covered with aluminum foil and refrigerated until ready to bake).
  4. Cover with aluminum foil and bake for 25 minutes. Uncover, sprinkle with Parmesan cheese and bake for 5 minutes, or until the cheese has melted. (If refrigerated, bake, covered for 50 minutes before sprinkling with Parmesan). Allow the manicotti to rest for 5 minutes before serving.

Ingredient health benefits

  • Tofu: Like a kind of culinary chameleon, tofu can be added to just about any dish and taste great, but there’s more to this soft, versatile soy product than meets the eye. Tofu is full of flavonoids that promote your heart and brain health, and it’s a plant-based complete protein that provides your body with the amino acids it can’t make on its own. You may be surprised to learn that tofu is also packed with crucial vitamins and minerals like vitamin B5 (pantothenic acid), iron and copper, as well as calcium and magnesium for sturdy bones. And contrary to the popular belief about soy, tofu may actually help decrease your risk of developing certain cancers in a well-balanced eating plan.
  • Cheese: Your taste buds aren’t the only body parts that benefit from some delicious dairy! Cheese has two main proteins, casein and whey. These help build and maintain healthy muscles. It’s also a vegetarian-friendly complete protein that’s packed with heart-helpful omega-3s, as well as vitamin A and vitamin B12. There are even notable minerals like selenium and zinc, which help balance vital hormones and bolster your immune response.
  • Spinach: There are a lot of benefits stuffed into this salad favorite. For starters, spinach is ridiculously high in vitamin K (two-thirds of a cup provides 402% of your daily value) and a good source of manganese, which work together to help your body build strong bones and keep your blood cells happy. This leafy green is also rich in vitamin A, lutein and beta-carotene — nutrients that are essential for maintaining good vision and healthy eyes. But wait, there’s more! Spinach has folate (vitamin B9) and potassium for your heart and brain, as well as immunity-promoting vitamin C. And let’s not forget how a bit of insoluble fiber can do wonders for your gut health.
  • Basil: A timeless and tasty herb, basil isn’t just for enhancing the flavor of your recipe. There’s also vitamin K, as well as antioxidants that fight cell damage from harmful little particles called free radicals. Basil may support your brain and your mental health by helping to improve your memory and mood while lowering anxiety and stress. And while more research is needed, there’s a possibility that natural compounds in basil may have cancer-fighting properties.

Nutrition information (per serving)

Servings = 6


Calories: 340
Total fat: 4 g
Saturated Fat: 2 g
Cholesterol: 24 mg
Sodium: 447 mg
Total fiber: 5 g
Protein: 29 g
Carbohydrates: 45 g

— Wockr Healthy Heart Lifestyle Guide and Cookbook (© 2007 Broadway Books).