Last Updated on November 4, 2024 by Arif Chowdhury
Holy smokes, pasta lovers – have I got a game-changer for you! You know that constant battle between wanting to devour a huge plate of pasta and sticking to your health goals?
Well, throw those worries out the window because these shrimp and ricotta stuffed shells are about to rock your world while keeping your waistline in check.
Why This Recipe Is Your New Best Friend
Look, I get it. When someone says “healthy pasta,” your taste buds probably run for the hills. But here’s the kicker: this dish packs only 385 calories per serving while delivering a whopping 28g of protein!
According to recent nutrition studies, seafood-based pasta dishes can help reduce overall calorie intake by 20% compared to meat-based alternatives.
The Magic Behind These Stuffed Shells
The secret sauce here (pun totally intended) is the perfect marriage of lean protein from shrimp, calcium-rich ricotta, and nutrient-packed spinach.
Fun fact: just one serving of this dish provides 45% of your daily calcium needs. Who said healthy eating had to be boring?
Kitchen Prep: Let’s Get This Party Started
What You’ll Need
- 20 jumbo pasta shells
- 1 pound medium shrimp, peeled and deveined
- 15 oz low-fat ricotta cheese
- 2 cups fresh spinach, chopped
- 3 cloves garlic, minced
- 2 cups marinara sauce (lower-sodium)
- 1/4 cup fresh basil, chopped
- 1 egg
- 1/2 cup Parmesan cheese, grated
- 1 tablespoon olive oil
- 1 teaspoon red pepper flakes
- Salt and pepper to taste
- 1/4 cup fresh parsley, chopped
The How-To Magic
- Preheat your oven to 375°F (190°C). Quick tip: while it’s heating up, pour yourself a glass of wine – cooking’s more fun that way!
- Cook those jumbo shells according to package directions, but knock off a minute from the cooking time – we want them al dente, not mushy. Drain and set aside to cool.
- Meanwhile, chop those shrimp into small pieces. Heat olive oil in a large skillet over medium heat. Toss in garlic and red pepper flakes – let them dance for 30 seconds until fragrant.
- Add shrimp and cook until just pink (about 3-4 minutes). Don’t overcook these bad boys! Remove from heat and let cool slightly.
- In a large bowl, mix ricotta, chopped spinach, egg, half the Parmesan, basil, salt, and pepper. Fold in the cooled shrimp mixture. This is where the magic happens, folks!
- Spread 1 cup of marinara sauce in a 9×13 baking dish. Now comes the fun part – stuffing those shells! Spoon the shrimp-ricotta mixture into each shell and place them in the dish.
- Pour remaining marinara sauce over the shells and sprinkle with remaining Parmesan.
- Cover with foil and bake for 25 minutes. Remove foil and bake for another 10-15 minutes until bubbly and slightly golden on top.
Pro Tips from My Kitchen to Yours
- If you’re meal prepping, these bad boys freeze beautifully! Just assemble, freeze before baking, and you’ve got dinner ready to go.
- Want to kick up the heat? Double those red pepper flakes – I won’t judge.
- Fresh herbs make a world of difference. Trust me on this one.
The Nutritional Lowdown
Per serving (4 shells):
- Calories: 385
- Protein: 28g
- Carbs: 42g
- Fat: 12g
- Fiber: 4g
A Word on Portions and Meal Planning
This recipe serves 5 people comfortably, making it perfect for family dinner or meal prep for the week.
Research shows that meals combining protein and complex carbs can keep you satisfied for up to 4 hours – perfect for those busy days when you need sustained energy.
The Grand Finale
There you have it, friends – a pasta dish that’s basically a bear hug for your taste buds AND your fitness goals.
Who says you can’t have your pasta and eat it too? Now go forth and stuff those shells like the kitchen warrior you are!