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!