Here is the complete recipe for Healthy Turkey Spinach Stuffed Shells:
Ingredients:
**Turkey and Spinach Filling:**
* 1 pound ground turkey breast
* 1/2 cup chopped fresh spinach leaves
* 1/2 cup cooked brown rice
* 1/4 cup chopped scallions (green onions)
* 1/4 cup grated Parmesan cheese
* 1 tablespoon olive oil
* 1 small onion, finely chopped
* 2 cloves garlic, minced
* 1 teaspoon dried basil
* 1/2 teaspoon salt
* 1/4 teaspoon black pepper
* 1/4 teaspoon nutmeg
**Tomato Sauce:**
* 2 tablespoons olive oil
* 1 can (28 oz) crushed tomatoes
* 1 can (14.5 oz) diced tomatoes
* 1/2 cup chopped fresh parsley leaves
* 1/4 cup chopped fresh basil leaves
* 1/2 teaspoon salt
* 1/4 teaspoon black pepper
**Assembly and Cheese:**
* 12-15 jumbo pasta shells
* 1 cup shredded reduced-fat mozzarella cheese (part-skim)
* 1/4 cup shredded Parmesan cheese
* 1 tablespoon olive oil
**Optional Ingredients:**
* 1/4 cup chopped bell peppers
* 1/4 cup chopped mushrooms
* 1/4 cup chopped olives
* 1/4 cup chopped sun-dried tomatoes
* 1/4 cup chopped artichoke hearts
* 1/4 cup chopped fresh cilantro
* 1/4 cup crumbled feta cheese (optional)
**Instructions:**
1. Preheat the oven to 375°F (190°C).
2. Cook the pasta shells according to package instructions until al dente. Reserve.
3. In a large skillet, heat the olive oil over medium-high heat. Add the chopped onion and cook until translucent, about 3-4 minutes. Add the garlic and cook for an additional minute.
4. Add the ground turkey to the skillet, breaking it up with a spoon as it cooks. Cook until browned, about 5-6 minutes.
5. Add the chopped spinach, cooked brown rice, Parmesan cheese, scallions, salt, black pepper, and nutmeg to the skillet. Stir until well combined.
6. Stir in the chopped bell peppers, mushrooms, olives, sun-dried tomatoes, artichoke hearts, and cilantro (if using).
7. In a large bowl, combine the cooked pasta shells and the turkey and spinach filling. Toss gently to coat.
8. In a large saucepan, combine the olive oil, crushed tomatoes, diced tomatoes, parsley, basil, salt, and black pepper. Bring to a simmer over medium heat.
9. Grease a 9×13-inch baking dish with olive oil. Arrange 6-8 shells in the baking dish.
10. Spoon the tomato sauce over the shells, followed by the turkey and spinach filling. Repeat the layers, ending with the final layer of shells on top.
11. Sprinkle the reduced-fat mozzarella cheese and Parmesan cheese over the top.
12. Cover the baking dish with aluminum foil and bake for 25-30 minutes.
13. Remove the foil and continue baking for an additional 10-15 minutes, or until the cheese is melted and bubbly.
**Tips and Variations:**
* Use leaner ground turkey breast to reduce the fat content.
* Add leaner ground pork or beef to the filling for added flavor.
* Substitute chopped kale or collard greens for the spinach.
* Use reduced-sodium tomato sauce to reduce the salt content.
* Add a sprinkle of red pepper flakes for a spicy kick.
* Top with additional Parmesan cheese for an extra burst of flavor.
* Use whole wheat pasta shells for added fiber.
* Prepare the filling and sauce ahead of time to make assembly easier.
* Freeze individual portions of the stuffed shells for up to 3 months and bake from frozen.
**Correct Cooking Techniques:**
* Make sure to cook the pasta shells until al dente to prevent them from becoming mushy.
* Don't overmix the filling to prevent breaking down the spinach and turkey.
* Use a gentle touch when assembling the shells to prevent tearing or breaking.
* Don't overbake the shells, as this can cause the cheese to melt and the shells to become dry.
**Macro Breakdown (approximate):**
Per serving (6-8 shells):
* Calories: 350-400
* Protein: 35-40 grams
* Fat: 10-12 grams
* Saturated Fat: 2.5-3 grams
* Cholesterol: 60-70 milligrams
* Sodium: 350-400 milligrams
* Carbohydrates: 25-30 grams
* Fiber: 5-6 grams
* Sugar: 5-6 grams
Note: Nutrition information is an estimate and may vary based on specific ingredients and portion sizes.
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