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Lactose-Free Veggie-Stuffed Shells Recipe

Lactose-Free Veggie-Stuffed Shells Recipe photo by Taste of Home

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"I wanted my family to get the benefits of soy, so I tweaked a traditional recipe. This is a low-fat, great-tasting dish that everyone will enjoy.” Kimberly Hammond - Kingwood, Texas

This recipe is:

Healthy

Diabetic Friendly

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Lactose-Free Veggie-Stuffed Shells Recipe

Prep: 30 min. Bake: 35 min.

Yield: 12 Servings

30 35 65

Ingredients

1 package (12 ounces) jumbo pasta shells
1/2 pound sliced fresh mushrooms
1 medium onion, chopped
1 tablespoon olive oil
4 garlic cloves, minced
1 package (12.3 ounces) silken extra-firm tofu
3 tablespoons lemon juice
1 package (10 ounces) frozen chopped spinach, thawed and squeezed dry
1 can (3.8 ounces) sliced ripe olives, drained
3 tablespoons minced fresh basil
1/2 teaspoon salt
1/8 teaspoon pepper
1 jar (24 ounces) meatless spaghetti sauce
1/4 cup pine nuts

Directions

Cook pasta according to package directions; drain. Meanwhile, in a large skillet, saute mushrooms and onion in oil until tender. Add garlic; cook 1 minute longer.
In a large bowl, mash tofu with lemon juice. Stir in the spinach, olives, basil, salt and pepper. Add to mushroom mixture; heat through. Spoon into shells.
Spread 1 cup spaghetti sauce in a 13-in. x 9-in. baking dish coated with cooking spray. Arrange shells over sauce; top with remaining sauce. Sprinkle with pine nuts.
Cover and bake at 375° for 30 minutes. Uncover; bake 5-10 minutes longer or until bubbly. Yield: 12 servings.

Nutritional Facts 3 stuffed shells equals 198 calories, 5 g fat (1 g saturated fat), trace cholesterol, 485 mg sodium, 32 g carbohydrate, 4 g fiber, 9 g protein. Diabetic Exchanges: 1-1/2 starch, 1 lean meat, 1 vegetable, 1 fat.

Originally published as Lactose-Free Veggie-Stuffed Shells in Healthy Cooking October/November 2009, p10

Pine Nuts

Also know as pignolia or pinon, the pine nut is the small seed from one of several pine tree varieties. They are small elongated ivory-colored nuts measuring about 3/8 inch long and having a soft texture and a buttery flavor. Frequently used in Italian dishes and sauces such as pesto, pine nuts are often toasted to enhance their flavor.

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Lactose-Free Veggie-Stuffed Shells

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Reviewed on Dec. 29, 2010 by lmmf73

I made this recipe for my lunch group - and everyone loved it! No one believed that the filling was lactose free!

Reviewed on Oct. 22, 2009 by karen1965B

I used small pasta shells, and added cottage cheese and mozzarella cheese in layers to make this dish into a lasagna noodle casserole. The mushrooms and olives make the flavor very rich. Delicious!

Reviewed on Sep. 28, 2009 by shelleyjCA2AZ

emailed my oldest daughter this recipe...as she is vegan...and so it this recipe...she was happy to get it...

Reviewed on Sep. 21, 2009 by cgriffin73

I recently found out I am allergic to dairy. So I pleased when I saw your Lactose-free Veggie-stuffed Shells. I made it last night and everyone, even kids, cleaned their plate. Thank you for great recipes for those of us who have allergies!