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Stuffed Shells with Fennel Sauce

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Recipe

 

Yield

4 servings

Prep

35 min

Cook

25 min

Ready

60 min
Trans-fat Free, Good source of fiber

Ingredients

Amount Measure Ingredient Features
pasta
12 ounces pasta shells
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filling
2 cloves garlic
large, minced
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12 ounces mushrooms
coarsely chopped
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½ cup sweet red bell peppers
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1 teaspoon thyme
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¼ teaspoon salt
optional
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teaspoon black pepper
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1 pound tofu
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6 ounces mozzarella cheese
fat free
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sauce
1 cup scallions, spring or green onions
thinly
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2 cups fennel bulb
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½ teaspoon fennel seeds
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¼ teaspoon black pepper
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teaspoon salt
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1 can tomatoes
canned, 14-16 oz
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1 tablespoon tomato paste
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Ingredients

Amount Measure Ingredient Features
pasta
346.8 ml/g pasta shells
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filling
2 cloves garlic
large, minced
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346.8 ml/g mushrooms
coarsely chopped
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118 ml sweet red bell peppers
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5 ml thyme
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1.3 ml salt
optional
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0.6 ml black pepper
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453.6 g tofu
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173.4 ml/g mozzarella cheese
fat free
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sauce
237 ml scallions, spring or green onions
thinly
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473 ml fennel bulb
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2.5 ml fennel seeds
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1.3 ml black pepper
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0.6 ml salt
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1 can tomatoes
canned, 14-16 oz
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15 ml tomato paste
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Directions

PASTA: Cook Shells, Set aside, taking care to keep separate so they won't stick.

FILLING: While the Pasta cooks, sauté garlic.

Add mushrooms, red pepper, thyme, salt and pepper.

Cook until mushroom liquid evaporates.

Transfer mixture to a large bowl.

Add the Tofu and Cheese to the mushroom mixture, and toss to combine thoroughly.

Press some of the filling into each of the cooked shells.

Set the stuffed shells in a shallow baking dish that has been sprayed with oil.

PreHeat the oven to 350 degreesF.

SAUCE: Sauté scallions for three minutes.

Add the fennel, fennel seed, pepper, and salt, and cook the mixture, stirring often, another three minutes.

Stir in the tomatoes with their juice and the tomato paste, and cook the sauce 5 minutes longer.

Pour the sauce over the stuffed shells, cover the shells with foil, sealing the edges.

Put the shells in the hot oven and bake for 15 minutes.

Remove the foil, and continue baking the shells for another 5 to 10 minutes, or until dish is heated through.



* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 263g (9.3 oz)
Amount per Serving
Calories 36343% from fat
 % Daily Value *
Total Fat 17g 26%
Saturated Fat 6g 29%
Trans Fat 0g
Cholesterol 27mg 9%
Sodium 508mg 21%
Total Carbohydrate 8g 8%
Dietary Fiber 5g 20%
Sugars g
Protein 64g
Vitamin A 26% Vitamin C 52%
Calcium 114% Iron 25%
* based on a 2,000 calorie diet How is this calculated?
 

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