Tofu, low-fat cheese, and fat-free milk help make this Italian favorite low in fat and low in calories. To fill manicotti shells, use a small spoon to fill each shell with about 1/4 cup of the filling. The spoon should be smaller in diameter than the shell so you can fill the shell without tearing the pasta.

Tofu Manicotti

8 manicotti shells Nonstick spray coating 1/2 cup chopped fresh mushrooms 1/2 cup finely chopped onion 1 tablespoon snipped fresh parsley 1 teaspoon dried Italian seasoning, crushed 1/8 teaspoon paprika 10 ounces tofu (fresh bean curd), drained 1 slightly beaten egg white 2 tablespoons grated Parmesan cheese 1 1/4 cups fat-free milk 2 tablespoons all-purpose flour 1/8 teaspoon garlic powder 1/4 teaspoon salt 1/8 teaspoon pepper 1/2 cup shredded low-fat cheddar cheese (2 ounces)

Cook pasta shells according to package directions. Rinse in cold water; drain.
Spray a medium skillet with nonstick spray coating. Add mushrooms and onion; cook until tender. Stir in parsley, Italian seasoning, and paprika. Cool slightly.
Mash the tofu in a bowl. Stir in egg white, Parmesan cheese, and mushroom and onion mixture. Stuff each manicotti shell with about 1/4 cup of the tofu mixture. Arrange stuffed shells in a 12 x 7 1/2 x 2-inch baking dish.
For sauce, in a medium saucepan combine milk, flour, garlic powder, salt, and pepper. Cook and stir until thickened and bubbly. Pour sauce over pasta in baking dish.
Bake, covered, in a 350°F (175°C) oven for 20 to 25 minutes or until heated through. Sprinkle with cheddar cheese. Bake, uncovered, 2 minutes more or until cheese is melted.

Makes 4 servings.

Nutritional facts per serving:calories: 285, total fat: 7g, cholesterol: 13mg, sodium: 347mg, carbohydrate: 36g, protein: 19g