Reduced-Fat Stuffed Shells with Meat Sauce
By America's Test KitchenPublished on February 29, 2012
Time
2¼ hours
Yield
Serves 6
Ingredients
MEAT SAUCE
6 ounces 93 percent lean ground beef 1 tablespoon soy sauce 3 (14.5-ounce) cans diced tomatoes 1 tablespoon olive oil 1 onion, chopped fine2 tablespoons tomato paste 3 garlic cloves, minced¼ teaspoon red pepper flakes ½ teaspoon salt ¼ cup finely chopped fresh basilSTUFFED SHELLS
Salt 1 (12-ounce) box jumbo pasta shells 12 saltines, broken into pieces2 ½ cups fat-free cottage cheese, drained if necessary8 ounces part-skim mozzarella cheese, shredded (2 cups)1 ounce Parmesan cheese, grated (½ cup)2 tablespoons chopped fresh basil 2 garlic cloves, mincedBefore You Begin
You'll need a 24-ounce container of fat-free cottage cheese (don't use whipped). If it appears watery, drain it in a fine-mesh strainer for 15 minutes before you use it. Separate the shells after draining them to keep them from sticking together.
Instructions
- GRIND MEAT Adjust oven rack to upper-middle position and heat oven to 375 degrees. Pulse beef and soy in food processor until well combined; transfer to medium bowl. Add tomatoes to processor and pulse until coarsely ground.
- MAKE SAUCE Heat oil in large saucepan over medium heat until shimmering. Add onion and cook until softened, about 5 minutes. Stir in beef mixture, breaking up mixture with wooden spoon, and cook just until no longer pink, about 3 minutes. Add tomato paste, garlic, and pepper flakes and cook until fragrant, about 1 minute. Stir in processed tomatoes and salt and simmer until sauce is slightly thickened, about 25 minutes. Off heat, stir in basil; set aside. (Sauce can be refrigerated in airtight container for 3 days.)
- COOK SHELLS Meanwhile, bring 4 quarts water to boil in large pot. Add 1 tablespoon salt and shells and cook until al dente, 12 to 15 minutes. Drain shells and transfer to kitchen towel-lined baking sheet. Reserve 24 shells, discarding any that have broken.
- PREPARE FILLING Pulse crackers in clean food processor bowl until finely ground. Add cottage cheese, 1 1/2 cups mozzarella, Parmesan, basil, garlic, and 1/2 teaspoon salt and process until smooth; transfer to large plastic storage bag. Using scissors, cut off 1 corner of bag and pipe 2 tablespoons filling into each shell.
- ASSEMBLE Spread half of meat sauce over bottom of 13 by 9-inch baking dish. Arrange filled shells, seam side up, over sauce in dish. Spread remaining sauce over shells. Cover with aluminum foil and bake until bubbling around edges, 35 to 40 minutes. Remove foil and sprinkle with remaining mozzarella. Bake until cheese is melted, about 5 minutes. Let cool 15 minutes. Serve.
- Sauce-topped stuffed shells can be refrigerated, covered with plastic wrap, for 2 days. To finish, discard plastic, cover with foil, and bake until bubbling, 45 to 50 minutes. Proceed with recipe.
make ahead
Time
2¼ hoursYield
Serves 6Ingredients
MEAT SAUCE
6 ounces 93 percent lean ground beef
1 tablespoon soy sauce
3 (14.5-ounce) cans diced tomatoes
1 tablespoon olive oil
1 onion, chopped fine
2 tablespoons tomato paste
3 garlic cloves, minced
¼ teaspoon red pepper flakes
½ teaspoon salt
¼ cup finely chopped fresh basil
STUFFED SHELLS
Salt
1 (12-ounce) box jumbo pasta shells
12 saltines, broken into pieces
2 ½ cups fat-free cottage cheese, drained if necessary
8 ounces part-skim mozzarella cheese, shredded (2 cups)
1 ounce Parmesan cheese, grated (½ cup)
2 tablespoons chopped fresh basil
2 garlic cloves, minced
Test Kitchen Techniques
Ingredients
MEAT SAUCE
6 ounces 93 percent lean ground beef
1 tablespoon soy sauce
3 (14.5-ounce) cans diced tomatoes
1 tablespoon olive oil
1 onion, chopped fine
2 tablespoons tomato paste
3 garlic cloves, minced
¼ teaspoon red pepper flakes
½ teaspoon salt
¼ cup finely chopped fresh basil
STUFFED SHELLS
Salt
1 (12-ounce) box jumbo pasta shells
12 saltines, broken into pieces
2 ½ cups fat-free cottage cheese, drained if necessary
8 ounces part-skim mozzarella cheese, shredded (2 cups)
1 ounce Parmesan cheese, grated (½ cup)
2 tablespoons chopped fresh basil
2 garlic cloves, minced
Test Kitchen Techniques
Ingredients
MEAT SAUCE
6 ounces 93 percent lean ground beef
1 tablespoon soy sauce
3 (14.5-ounce) cans diced tomatoes
1 tablespoon olive oil
1 onion, chopped fine
2 tablespoons tomato paste
3 garlic cloves, minced
¼ teaspoon red pepper flakes
½ teaspoon salt
¼ cup finely chopped fresh basil
STUFFED SHELLS
Salt
1 (12-ounce) box jumbo pasta shells
12 saltines, broken into pieces
2 ½ cups fat-free cottage cheese, drained if necessary
8 ounces part-skim mozzarella cheese, shredded (2 cups)
1 ounce Parmesan cheese, grated (½ cup)
2 tablespoons chopped fresh basil
2 garlic cloves, minced
Test Kitchen Techniques
Why This Recipe Works
Fat-free cottage cheese mimicked the smooth texture of full-fat ricotta in our Reduced-Fat Stuffed Shells with Meat Sauce. We found that part-skim mozzarella offered plenty of flavor with fewer calories. Our calorie-cutting changes left the filling for our Reduced-Fat Stuffed Shells with Meat Sauce thin and runny. Ground-up saltines bound the filling without adding extra fat or unwanted flavors. Although healthier than higher-fat options, 93 percent lean ground beef still needed help in terms of texture and flavor. Whirring the meat in the food processor helped tenderize it, and a shot of glutamate-rich soy sauce boosted the beefy flavor.
Before You Begin
You'll need a 24-ounce container of fat-free cottage cheese (don't use whipped). If it appears watery, drain it in a fine-mesh strainer for 15 minutes before you use it. Separate the shells after draining them to keep them from sticking together.
Instructions
- GRIND MEAT Adjust oven rack to upper-middle position and heat oven to 375 degrees. Pulse beef and soy in food processor until well combined; transfer to medium bowl. Add tomatoes to processor and pulse until coarsely ground.
- MAKE SAUCE Heat oil in large saucepan over medium heat until shimmering. Add onion and cook until softened, about 5 minutes. Stir in beef mixture, breaking up mixture with wooden spoon, and cook just until no longer pink, about 3 minutes. Add tomato paste, garlic, and pepper flakes and cook until fragrant, about 1 minute. Stir in processed tomatoes and salt and simmer until sauce is slightly thickened, about 25 minutes. Off heat, stir in basil; set aside. (Sauce can be refrigerated in airtight container for 3 days.)
- COOK SHELLS Meanwhile, bring 4 quarts water to boil in large pot. Add 1 tablespoon salt and shells and cook until al dente, 12 to 15 minutes. Drain shells and transfer to kitchen towel-lined baking sheet. Reserve 24 shells, discarding any that have broken.
- PREPARE FILLING Pulse crackers in clean food processor bowl until finely ground. Add cottage cheese, 1 1/2 cups mozzarella, Parmesan, basil, garlic, and 1/2 teaspoon salt and process until smooth; transfer to large plastic storage bag. Using scissors, cut off 1 corner of bag and pipe 2 tablespoons filling into each shell.
- ASSEMBLE Spread half of meat sauce over bottom of 13 by 9-inch baking dish. Arrange filled shells, seam side up, over sauce in dish. Spread remaining sauce over shells. Cover with aluminum foil and bake until bubbling around edges, 35 to 40 minutes. Remove foil and sprinkle with remaining mozzarella. Bake until cheese is melted, about 5 minutes. Let cool 15 minutes. Serve.
- Sauce-topped stuffed shells can be refrigerated, covered with plastic wrap, for 2 days. To finish, discard plastic, cover with foil, and bake until bubbling, 45 to 50 minutes. Proceed with recipe.
make ahead
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