Makes 4 servings
|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|
|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|
|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.
- Cook manicotti according to package directions in salted water; drain. Rinse under cold water; drain.
- 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.
- 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.
- 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.
|Saturated Fat||3 g|
|Total Fat||5 g|
|Calories from Fat||12 %|
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