Rich & delicious manicotti can be calorie conscious

Spinach Manicotti



3/4 cup shredded (175 mL) part-skim mozzarella cheese



1 1/2 cups light ricotta (375 mL) cheese



1 1/2 cups low-fat (375 mL) cottage cheese



1/4 cup grated fresh (50 mL) Romano cheese



1/2 tsp dried Italian (2 mL) seasoning



10 oz box frozen (300 g) chopped spinach, thawed,

drained and squeezed dry



1 egg white (1)



1 clove garlic, minced (1)



8 oz box uncooked (240 g) manicotti shells



Non-stick cooking spray



3 cups spaghetti (750 mL) sauce





Preheat oven to 350° F (180° C). In a large bowl, combine 1/2 cup (125 mL) of the mozzarella with all of the ricotta, cottage cheese, Romano, Italian seasoning, spinach, egg white and garlic. Stir well and set aside. Meanwhile, cook manicotti according to package directions, omitting salt and fat; do not overcook. Drain and rinse under cold water. Lightly coat a 13 x 9-inch (33 x 23 cm) baking dish with cooking spray. Place manicotti in baking dish, spoon cheese mixture evenly into cooked pasta, and top with tomato sauce. Bake, uncovered, in preheated oven 25 minutes. Sprinkle with the remaining 1/4 cup (50 mL) mozzarella cheese and bake 10 more minutes, or until cheese melts. Serves 8.



Nutrition per serving: 281 calories, 17.6 g protein, 33.5 g carbohydrate, 8.2 g fat, 3.5 g fibre, 675 mg sodium, 25 mg cholesterol, 319 mg calcium



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