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Aligned Health Practice is to impart nutrition knowledge and skills to individuals, apply evidence-based research during the healthcare process, take part on the inter-professional healthcare team, and guide many in creating individualized and sustainable practices that align one’s physical, mental, and social well-being.


Low Fat Stuffed Shells

Growing up, my mom always made stuffed shells. They were delicious- a family favorite. Helping her in the kitchen is a memory I will never forget. I tried to recreate this childhood favorite but with a little less calories and saturated fat. I succeeded! Enjoy!



8 oz Jumbo pasta shells (about 24 shells)

1 ½ tsp Extra virgin olive oil

1 cup Chopped onion

20 oz Frozen chopped spinach, thawed (2, 10 oz bags)

15 oz Lowfat ricotta cheese

1 cup Part-skim Mozzarella shredded cheese

1 large Egg white

3 cups Pasta sauce, no sugar added

1 tsp Nutmeg

3 tbsp Italian seasoning

1 tbsp Garlic powder


  1. Preheat the oven to 375 degrees.

  2. Prepare pasta shells as directed on the box (cook in boiling water until tender). Drain and rinse with cold water. Set aside.

  3. While the pasta shells are cooking, make the filling by first squeezing all the water from the thawed spinach (wrap spinach in a paper towel or clean, dry kitchen towel, twist, and squeeze). Combine the spinach with the ricotta cheese, egg white and ½ cup of mozzarella cheese. Set aside.

  4. In a medium saucepan, combine the pasta sauce, nutmeg, Italian seasoning, and garlic powder. Cook over medium heat until warm.

  5. Spread 1 cup pasta sauce on the bottom of a 9x13 glass baking dish. Stuff each pasta shell with ~2 tbsp cheese filling and line them side-by-side in the 9x13. Pour the remaining pasta sauce over the shells.

  6. Cover and bake for 30 minutes or until the shells are heated thoroughly. With 10 minutes left, uncover and top the shells with remaining ½ cup shredded cheese.


Serving Size: 4 stuffed shells

Servings: 6


Image by Ella Olsson


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