Recipe Makeover #1: Manicotti

Dear Howard: I love Italian dishes, especially manicotti, but I know that this type of food isn’t doing anything for my heart or my body. Is there any way that I can make this recipe healthier on my own?  -J Lipman.

Manicotti is one of the most popular Italian dishes. Unfortunately, you’re right, it’s also one of the highest in fat and calories with 32.13 grams of fat per serving, and 640.31 calories. Even worse, most of its fats are saturated, making it a very heart-unhealthy meal.

In our makeover, we’ll lower the calories and the fat, and add more nutritive value, while preserving the taste of this great Italian classic.

Original recipe (makes 12 servings):

Manicotti noodles, box of 12, 3 inch tubes
1 lb. Ricotta cheese
1 cup parmesan cheese
1 egg
1 tsp salt
1/2 tsp pepper
1/2 cup chives
1/4 cup parsley

Sauce:
1 lb. ground beef
28 oz. of tomato sauce

Topping:
1/4 cup pepperoni
1 lb. mozzarella cheese


Makeover

Manicotti noodles*, box of 12, 3 inch tubes
1 cup lowfat parmesan cheese
1 lb. non-fat pressed cottage cheese
2 egg whites
1/2 tsp pepper
1/2 cup chives
1/4 cup parsley
1/2 cup cooked spinach

Sauce:
1 lb. lean ground beef
28 oz. of tomato sauce

Topping:
1/4 cup lean ground beef
1 lb. skimmed mozzarella cheese

*Some specialty health food stores have whole wheat manicotti shells. They’re well worth looking for!

This makeover will change the nutritive value to 500 kcals and a more reasonable 15 grams of fat per serving, making this recipe better for both your heart and your waistline.

The spinach adds iron, Vitamin C, calcium and a whole host of other nutrients. Using whole wheat shells will add fibre and other nutrients to your meal.

One thing to remember: as healthy as this recipe is, two stuffed shells is a lot for one person. Don’t compensate for the lowered calories by eating twice as much!!


Got a favorite dish you’d like me to makeover? E-mail me and I’ll have a go at it!