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Broccoli-Filled Manicotti with Jalapeño Pepper Cheese Sauce


Yield

Makes 4 servings

Ingredients

8 manicotti shells
Nonstick cooking spray
1 cup chopped onion
1 cup chopped red or green bell pepper
3 cloves garlic, minced
2 tablespoons chopped jalapeño peppers*
1-3/4 cups fat-free (skim) milk, divided
4 teaspoons cornstarch
3/4 cup (3 ounces) shredded reduced-fat Monterey Jack cheese
1 package (16 ounces) frozen chopped broccoli, thawed and well drained
1 carton (15 ounces) low-fat ricotta cheese, drained
2 egg whites
1/4 teaspoon ground red pepper
1/8 teaspoon black pepper

*Jalapeño peppers can sting and irritate the skin, so wear rubber gloves when handling peppers and do not touch your eyes.

Preparation

  1. Cook manicotti according to package directions in salted water; drain. Rinse under cold water; drain.
  2. Meanwhile, preheat oven to 350°F. Coat 13X9-inch baking dish with nonstick cooking spray; set aside. Coat medium saucepan with nonstick cooking spray. Add onion, bell pepper, garlic and jalapeño peppers; cook and stir over medium heat about 3 minutes or until vegetables are tender. Add 1-1/2 cups milk; bring to a boil over high heat.
  3. Combine remaining 1/4 cup milk and cornstarch in small bowl until smooth. Stir into mixture in saucepan. Cook and stir over medium heat until mixture boils and thickens. Cook and stir 2 minutes more. Add Monterey Jack cheese; stir until cheese melts.
  4. Press out any excess liquid from broccoli. Combine broccoli, ricotta cheese, egg whites, ground red pepper and black pepper in medium bowl. Spoon scant 1/3 cup broccoli mixture into each manicotti shell; place in prepared baking dish. Pour sauce over filled shells. Cover with foil; bake 25 to 30 minutes or until heated through.

Nutritional Information

Fiber 7 g
Carbohydrate 48 g
Cholesterol 28 mg
Saturated Fat 3 g
Total Fat 5 g
Calories from Fat 12 %
Calories 358
Protein 36 g
Sodium 404 mg

Dietary Exchange

Vegetable 4
Milk 1/2
Starch 1/2
Meat 2

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