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Salmon Avocado and Ricotta-Stuffed Shells – High Protein Creamy Weight Loss Recipe

Last Updated on November 11, 2024 by Arif Chowdhury

Holy moly, have I stumbled upon the most incredible fusion dish that’ll make your taste buds do a happy dance while keeping those pesky calories in check!

You know how sometimes you’re craving something indulgent but don’t want to completely derail your health goals? Well, buckle up, because these stuffed shells are about to become your new obsession.

According to a recent study by the International Journal of Obesity, incorporating omega-3 rich foods like salmon into your diet can boost weight loss efforts by up to 23% when combined with a balanced diet.

But enough with the science talk – let’s dive into this drool-worthy recipe!

Why This Recipe Is Pure Magic

Look, I get it. When you hear “stuffed shells,” you probably think of heavy, cheese-laden pasta that’ll send you straight into a food coma.

But this isn’t your grandma’s recipe. By combining the heart-healthy fats from salmon and avocado with protein-packed ricotta, we’re creating a powerhouse dish that’s actually good for you.

Fun fact: One serving contains just 425 calories while packing in 28 grams of protein!

Ingredients You’ll Need

For the Shells:

  • 24 jumbo pasta shells
  • 16 oz fresh wild-caught salmon
  • 2 ripe avocados
  • 15 oz ricotta cheese
  • 2 cloves garlic, minced
  • 1 lemon, zested and juiced
  • ¼ cup fresh dill, chopped
  • 3 tbsp extra virgin olive oil
  • Salt and pepper to taste

For the Light Sauce:

  • 2 cups low-fat milk
  • 2 tbsp whole wheat flour
  • 2 tbsp butter
  • ½ cup Parmesan cheese
  • 1 tsp garlic powder
  • Fresh herbs (optional)

Kitchen Tools Required

  • Large pot for boiling pasta
  • Baking dish
  • Mixing bowls
  • Food processor or fork for mashing
  • Measuring cups and spoons
  • Zester
  • Cutting board and knife

Let’s Get Cooking!

Step 1: Prep Work (15 minutes)

First things first, preheat your oven to 375°F (190°C). While that’s heating up, cook your jumbo shells according to package instructions, but knock off 1 minute from the cooking time – we want them al dente, folks!

Did you know that perfectly cooked pasta releases its starches more slowly, helping maintain steady blood sugar levels?

Step 2: The Filling (20 minutes)

  • Season your salmon with olive oil, salt, and pepper
  • Bake for 12-15 minutes until just cooked through
  • While the salmon’s doing its thing, mash your avocados in a large bowl
  • Flake the cooked salmon and add it to your avocado
  • Mix in ricotta, garlic, lemon zest, juice, and dill
  • Season to taste (don’t be shy with the pepper!)

Step 3: The Sauce (10 minutes)

  • Melt butter in a saucepan over medium heat
  • Whisk in flour and cook for 1 minute
  • Gradually add milk, whisking constantly
  • Add Parmesan and garlic powder
  • Simmer until thickened

Step 4: Assembly Time! (15 minutes)

  • Spread a thin layer of sauce in your baking dish
  • Stuff each shell with about 2-3 tablespoons of filling
  • Arrange shells in the dish
  • Pour remaining sauce over top
  • Sprinkle with extra Parmesan if you’re feeling fancy

Step 5: Bake & Serve (25 minutes)

Pop these bad boys in the oven for 20-25 minutes until bubbly and slightly golden on top. Let them rest for 5 minutes before serving (I know it’s tough, but trust me on this one).

Storage Tips

These stuffed shells will keep in your fridge for up to 3 days in an airtight container. Pro tip: They actually taste even better the next day when all the flavors have had time to mingle and get cozy with each other.

Recipe Notes and Variations

  • Make it spicy: Add a pinch of red pepper flakes to the filling
  • Herb it up: Try fresh basil or tarragon instead of dill
  • Dairy-free version: Substitute ricotta with dairy-free alternatives and use almond milk for the sauce
  • Meal prep warrior? Make a double batch and freeze half for later!

The Bottom Line

Listen, I won’t lie to you – this isn’t a 15-minute weeknight dinner. But holy smokes, is it worth the effort! It’s the kind of dish that’ll make your family think you’ve been taking secret cooking classes.

Plus, with only 425 calories per serving and all those good-for-you ingredients, you can totally justify going back for seconds.

So what are you waiting for? Grab those ingredients and get cooking! And hey, if you mess up the first time, no biggie – kitchen adventures are all about learning and having fun.

Now go forth and stuff those shells like the culinary genius you are!