I had a bit of an unpleasant surprise last week. Being a food blogger means that I’m constantly thinking about new recipes and typically experiment with a wide variety of seasonal ingredients. As they teach my kids in school, I try to “eat the rainbow”. Eating a wide variety of colors, such as red, orange and green vegetables, helps to insure that you are getting the proper nutrients. This baked pasta recipe, with tomatoes and spinach, definitely covers part of the rainbow. (It is a take on Turkey Cannelloni with Roasted Red Peppers & Spinach.) So why the heck was one of my favorite food apps screaming at me to balance my diet?
Recently, a friend introduced me to the app myfitnesspal, which can be accessed via your computer, phone or iPad (it automatically synchs between these devices, too). Typically, I don’t enjoy tracking everything I eat, but I was curious to see if I was on target for the nutrients I was supposed to be eating. Let me tell you, this app is pretty darn cool (and free!). It houses thousands of different foods and brands, as well as cardio and strength exercises. If the food you are eating has a barcode, simply scan it on your phone and all of the information will be saved in your profile. Is there a recipe you love to make but have no idea about the nutritional content? Just enter the ingredients and myfitnesspal will figure it out for you.
After logging my meals and snacks for about a week, a couple of things happened. First, I became much more aware of the mindless eating I was doing. You know what I’m talking about – standing at the kitchen counter, snacking on cheese and crackers (and more cheese and crackers) or chips or cookies (whatever you vice may be). Before you know it, you’ve eaten a meal’s worth of junk and can’t even remember doing it. Now I’m determined to be much more mindful of what I’m eating and in what proportions. I’m not talking about depriving myself. I’m talking about being smart. Because you know what? It’s really not necessary to eat plough through 10 crackers and as many pieces of cheese in one sitting. Which, of course, I knew before but chose to ignore. Let’s call it denial.
The second thing I discovered was that I am sadly short on iron. According to the nutrients tracker, I am consuming about half the amount of iron that I need. Not good. We don’t eat a lot of red meat, which is known to be a great source of iron. However, you don’t need to turn into a carnivore of caveman proportions to increase your iron intake. After doing a little surfing around the web, I discovered that I can eat more dark leafy greens, dried fruits and lentils to get more iron. Also, eating foods rich in Vitamin C helps the body to absorb iron. That’s what this recipe is all about. Ground beef (I chose a lean version) and spinach are rich in iron, while the tomatoes are a good source of Vitamin C.
On top of using ground beef, I attempted to lower the saturated fat content of this recipe by replacing ricotta cheese with pureed low-fat cottage cheese. The texture is smooth and creamy, the taste is subtle and cottage cheese packs a punch of protein.
Now that I’m on the path to righting my wrongs, am I done with myfitnesspal? Heck no. This app is too much fun. Now I kind of get a kick out of tracking my food and exercise, and seeing my progress. It’s like a video game for a food-obsessed forty-year old woman.
The recipe:
Bring a large pot of salted water to a boil. Add pasta shells and cook until just tender. Drain and rinse with cold water.
Preheat oven to 425 degrees F.
For the filling, heat olive oil in a large frying pan set over medium heat. Add onions and saute until soft, 4 to 5 minutes. Add garlic and saute for additional 30 seconds.
Turn up the heat to medium-high. Add the ground beef and cook, breaking up with wooden spoon, until beef is cooked through. Put a lid on top (slightly askew) and pour any accumulated juice out of the pan.
Transfer ground beef mixture to a large bowl. Stir in spinach and sundried tomatoes until combined.
Place the cottage cheese in the bowl of a food processor or blender and puree until smooth.
Allow the beef mixture to cool, then stir in cottage cheese, dried chile flakes and basil. Season with salt and pepper to taste.
Fill each shell with 2 tablespoons of the beef mixture.
Prepare a 9- by 13-inch baking pan by spreading 1 cup tomato sauce on the bottom. Arrange pasta shells, opening-side up, in the pan. Spread additional 2 cups tomato sauce on top, and sprinkle with grated Parmesan cheese.
Cover with foil and bake for 20 minutes. Remove foil and bake for additional 5 minutes, or until cheese is melted. Remove from oven and let cool for 10 minutes before serving.
Other baked pasta dishes:
Cookin’ Canuck’s Turkey Cannelloni with Roasted Peppers & Spinach
Baked Bree’s Easy Baked Pasta
My Colombian Recipes’ Baked Pasta with Roasted Vegetables
Baked Shells with Beef, Sundried Tomatoes & Spinach Recipe
| Nutrition Facts | |
|---|---|
| Serving Size | |
| Amount Per Serving | As Served |
| Calories 626kcal Calories from fat 188 | |
| % Daily Value | |
| Total Fat 21g | 32% |
| Saturated Fat 8g | 40% |
| Transfat 1g | |
| Cholesterol 94mg | 31% |
| Sodium 1360mg | 57% |
| Carbohydrate 62g | 21% |
| Dietary Fiber 6g | 24% |
| Sugars 14g | |
| Protein 48g | |
Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
| Calories | 2000 | |
|---|---|---|
| Total Fat | Less than | 65g |
| Sat Fat | Less than | 25g |
| Cholesterol | Less than | 300mg |
| Sodium | Less than | 2,400mg |
| Total Carbohydrate | 300g | |
| Dietary Fiber | 25g | |
From the kitchen of Cookin Canuck. www.cookincanuck.com
Ingredients
- 8 oz. large pasta shells
Filling
- 2 tsp olive oil
- 1 small yellow onion, chopped
- 2 cloves garlic, minced
- 1 lb lean ground beef
- 1 1/2 cups (packed) roughly chopped fresh spinach
- 1/2 cup sundried tomatoes, chopped
- 12 oz. low-fat cottage cheese
- 1/2 tsp dried chile flakes
- 1/3 cup thinly sliced fresh basil
- 1/2 tsp kosher salt (to taste)
- 1/2 tsp freshly ground black pepper
- 2 3/4 cups tomato sauce
- 1/2 cup finely grated Parmesan cheese
Instructions
- Bring a large pot of salted water to a boil. Add pasta shells and cook until just tender.
- For the filling, heat olive oil in a large frying pan set over medium heat. Add onions and saute until soft, 4 to 5 minutes. Add garlic and saute for additional 30 seconds.
- Turn up the heat to medium-high. Add the ground beef and cook, breaking up with wooden spoon, until beef is cooked through. Put a lid on top (slightly askew) and pour any accumulated juice out of the pan. Transfer ground beef mixture to a large bowl.
- Stir in spinach and sundried tomatoes until combined.
- Place the cottage cheese in the bowl of a food processor or blender and puree until smooth.
- Allow the beef mixture to cool, then stir in cottage cheese, dried chile flakes and basil. Season with salt and pepper to taste.
- Fill each shell with 2 tablespoons of the beef mixture.
- Prepare a 9- by 13-inch baking pan by spreading 1 cup tomato sauce on the bottom. Arrange pasta shells, opening-side up, in the pan. Spread additional 2 cups tomato sauce on top, and sprinkle with grated Parmesan cheese.
- Cover with foil and bake for 20 minutes. Remove foil and bake for additional 5 minutes, or until cheese is melted. Remove from oven and let cool for 10 minutes before serving.
By the way, I wrote about myfitnesspal on my own accord. The geniuses behind this app have no idea that my blog or I even exist.
Blog is the New Black says
Stuffed shells scream “fall is here!” Need to make these! The flavors sound amazing.
Dara (Cookin' Canuck) says
You’re right, they make a great fall dinner.
Kathryn says
Delicious! I love making baked pasta shells but I usually make them vegetarian and my boyfriend complains about the lack of meat. This looks like a great alternative!
Dara (Cookin' Canuck) says
I really enjoy vegetarian versions but am glad to have a healthy meat version on hand, too. These could also be made with ground turkey meat.
Barbara @ Barbara Bakes says
I love stuffed shells. Sound like a great way to get more iron. I’ll have to check out that app.
Dara (Cookin' Canuck) says
Be careful, that app can be addictive!
Sharon says
Love baked shells and love that you made them healthier! They still look just as yummy as a regular version. I should check out the app, I don’t eat red meat so would benefit from learning if I am getting enough iron. Thanks for sharing.
Dara (Cookin' Canuck) says
Sharon, it was a surprise to me to see how low I was on iron. It’s always good to have a reminder.
MikeVFMK says
Dara, this pasta looks ah-mazing! Seriously. This is exactly the kind of meal I’ll have over the next few months. It’s comforting, hot and delicious. Love the little stuffed pasta shells!
Dara (Cookin' Canuck) says
Thanks, Mike. This is the kind of meal that I crave when the weather turns colder.
JulieD says
I haven’t made baked pasta (stuffed) shells in forever. I love that this has sundried tomatoes and spinach. This will be going on our menu soon!
Dara (Cookin' Canuck) says
Thanks, Julie. It will definitely be a regular on our dinner rotation this fall and winter.
Chef Dennis says
I’ve never stuffed my own shells, and you’ve got me wanting to try this recipe! Those shells look positively delicious! Were getting into the perfect weather for comfort food, and your shells certainly are comfort food!
Dara (Cookin' Canuck) says
Dennis, stuffing your own shells can actually be really fun and it couldn’t be easier.
Lauren from Lauren's Latest says
I use that app too! I love it when I know I’ve eaten healthy, but I hate it when I’ve indulged a little too much! Ha!
Dara (Cookin' Canuck) says
I hear you, Lauren, though I try to remember that tomorrow is a new day and I can make up for it then. A little overindulgence at times just has to happen.
Pretend Chef says
I have never made a baked pasta dish. This is a great recipe for changing that. The flavors in this dish sound amazing. I can’t wait to try this sometime. This screams comfort food. I wrote down the app’s name so I can check it out soon. I calorie count and do a food journal but the program I use doesn’t really break down anything other than calories, fat, carbs, and protein. Thank you for the review.
Dara (Cookin' Canuck) says
I definitely recommend checking out this app. It can give you basic information or more detailed breakdowns, depending on what you want.
Heather at Heathers Dish says
Shells are so much fun to eat…I love the fun flavor twist in this version 🙂
Dara (Cookin' Canuck) says
Thanks, Heather. It was one of those meals that mostly used ingredients in my fridge and pantry.
Belinda @zomppa says
I don’t know if it’s a good or bad thing if I tracked. I haven’t had stuffed shells forever!
Dara (Cookin' Canuck) says
Belinda, tracking isn’t for everyone, but it certainly is a good reminder every now and then so you can stay on track with fueling your body.
Emily says
This sounds so good! I love stuffed shells but like you I don’t eat much beef so I never thought to use it as a filling. And I love the use of sundried tomatoes, I have a jar of them in my fridge that needs to be used up.
Bev Weidner says
Is there room in that baking dish for me to snuggle? I promise to shower first.
Superfood Sisters says
Thank you for sharing this! I grew up with my mom making stuffed shells, but never really made them for my family. This looks like a healthy version that I will defiantly try for my family. Thanks again!!
Barbara | Creative Culinary says
First, hunting for that app now…so thanks for that. Second…well, these look terrific but I feel somehow lacking saying that…everything you do looks terrific! Scrumptialicious! Better?
Jerry Ko | Simply Good Eating says
This meal is great for the fall since the temperature is winding down. I love the combination of using beef, spinach and sun dried tomatoes. I personally feel that it is hard to go wrong with that combo. Thanks for sharing this delicious post 🙂
Sylvie @ Gourmande in the Kitchen says
Mmm, stuffed shells are a comfort food favorite! I’ve got to check out that app too, thanks Dara!
Kathy - Panini Happy says
I’m going to download this app now – I won’t be surprised if I’m not covering all of my nutrient bases. I make such an effort to ensure the kids eat balanced and healthy but it all falls apart when it comes to my diet!
Lora @cakeduchess says
This app is super. I am downloading it now b/c I could use this for all of us here. Your shells look fantastic. I usually add greens to my pasta dishes…a great way to sneak them in:) Hope you’re having a great beginning of your week. xx
Sommer@ASpicyPerspective says
Holy Yum, Dara! I wish I had the ingredients to make stuffed shells tonight. Luckily I’m headed to the store in the morning.
Katherine Martinelli says
Yum. Baked shells are totally comfort food for me and this looks great. Thanks for the app rec! I’m downloading it now – and it’s free! Even better. Looking forward to playing around with this.
Carolinaheartstrings says
I have not made shells in years. This recipe looks fantastic. I cannot wait to give it a try.
Curt says
What a delicious looking dish. That’s a lot of flavor stuffed into those shells!
Kristen says
We always love stuffed shells but I never think to make them. Great recipe. Now, I’m off to check out that app!
Krista {Budget Gourmet Mom} says
It’s been so long since I made stuffed pasta. We love it! I also LOVE myfitnesspal! I can’t believe how easy it is…now if only I would be more diligent!
Nancy@acommunaltable says
Hi Dara!! Saw a tweet about this and of course had to “waddle” right over (think I need that app RIGHT NOW!) . I personally love stuffed shells but has never been a favorite with my crew – but this recipe sounds like a game changer for them!!!
So glad that the app is helping you and I will definitely be checking it out. As to iron, you are not alone, most people aren’t getting sufficient amounts – great tips about eating leafy greens and that Vitamin C helps absorption!!!
Miriam @ Overtime Cook says
Looks delicious! I love stuffed shells- I think I will add spinach next time I make it!
-Miriam
Katrina says
Pasta shells are such a fun way of making pasta. This sounds delightful!
Chris @ TheKeenanCookBook says
We’ll have to check that app out. Is it paid or free?
We do a lot of mindless noshing on the weekends, especially when visiting with family. Self control is so hard when it comes to food. Sigh. Heheh
Dara (Cookin' Canuck) says
Chris, I am definitely guilty of mindless noshing – far too often. I forgot to mention that this app is free – you can’t beat that!
Lana @ Never Enough Thyme says
We love stuffed shells but I can’t even begin to remember the last time I did them at home. Thanks for reminding me and for a healthy recipe for them.
Rachel @ Not Rachael Ray says
These look really great. Bookmarking!
Feast on the Cheap says
Oh man…I wish I had these waiting for me right now. Starving! They look amazing.
Liz says
Beautiful, Dara!!! My hubby doesn’t like the spinach/ricotta stuffed shells I make, but I know he’d love your meat filled beauties. Thanks for sharing~
Kiran @ KiranTarun.com says
I’ve never tried baked pasta shells before. This looks so delicious and healthy.
About iron, I am sure I have the same symptoms as well. Thanks for the reminder. Must check out the app. Stat 🙂
The Newlywed Chefs says
This dish looks so warm and comforting! Thanks for sharing 🙂
Jeanette says
Love this healthier version of stuffed shells – spinach is a great add!
Amanda says
Beautiful recipe… I think I am short on iron too. Now I have a medical reason to make this tonight. 😉
Marla says
You had me at sun dried tomatoes! Love the pasta…hey check out Buffalo meat. Super high in iron, lean and crazy tasty too 🙂
Dara (Cookin' Canuck) says
I always forget about buffalo meat, but will have to buy some the next time I’m at the grocery store. Thanks for the tip, my healthy friend!
Wenderly says
Oh my goodness do those filled shells look scrumptious. And mindless eating?? *guilty* I need to s-t-o-p the madness. This meal sounds like the perfect way to start!
Carolyn says
These look delicious, Dara. I am pretty sure that any nutrition app would be screaming at me…being low carb means I eat a lot of high fat things. But there is a school of thought out there that is coming to accept my way of eating as the healthy way. Who knows?
Kita says
I just made stuffed shells last week – but looking at these I could already go for another batch. There is something so simple, warm and comforting about them. I am not one to talk about nutrition – as I have no idea – but I think healthy and homemade go a looong way.
Alison @ Ingredients, Inc. says
I can’t wait to make this. My kids would love it!
Kelsey @ K&K Test Kitchen says
This sounds delicious Dara! I used to love eating stuffed shells as a kid, but for some reason I’ve never made them myself. I will definitely have to try these though.
Kevin (Closet Cooking) says
These are some really tasty sounding stuffed pasta shells!
Samantha says
You are seriously my new favorite site. I love everything you have posted and congrats on your new healthy lifestyle. I am so excited to try some, if not all, of your recipes at some point in my own
kitchen . Everything looks amazing. Thanks for your hard work and dedication.
Sharon says
Hi. I was wondering if you can freeze this? I’m thinking of making this for kids lunch to take to school. Thanx.
Dara (Cookin' Canuck) says
Sharon, I have frozen these. Instead of baking, I cover the baking dish very well with plastic wrap and foil, then freeze. I defrost on the counter or in the fridge before baking. I’d imagine that you could also bake when they’re in the frozen state, but you’ll have to add a significant amount of baking time.