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

Lactose-Free Veggie-Stuffed Shells Recipe

Read Reviews (4)
5 4
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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
TOTAL TIME: Prep: 30 min. Bake: 35 min.
MAKES:12 servings
TOTAL TIME: Prep: 30 min. Bake: 35 min.
MAKES: 12 servings

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

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.

Directions

  1. 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.
  2. 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.
  3. 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.
  4. Cover and bake at 375° for 30 minutes. Uncover; bake 5-10 minutes longer or until bubbly. Yield: 12 servings.
Originally published as Lactose-Free Veggie-Stuffed Shells in Healthy Cooking October/November 2009, p10

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.

Reviews for Lactose-Free Veggie-Stuffed Shells(4)

AVERAGE RATING
   (4)
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MY REVIEW
Reviewed Dec. 29, 2010

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

MY REVIEW
Reviewed Oct. 22, 2009

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!

MY REVIEW
Reviewed Sep. 28, 2009

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

MY REVIEW
Reviewed Sep. 21, 2009

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!

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