|Water||1⁄4 Cup (4 tbs) (Nonfat Chicken Broth, Vegetable Broth, Or Wine)|
|Onion||1 Small, chopped|
|Chopped fresh parsley||1⁄4 Cup (4 tbs)|
|Garlic||1 Clove (5 gm), minced|
|Chopped fresh tomatoes/Low-sodium canned tomatoes with juice||2 Cup (32 tbs)|
|Low sodium tomato puree/Low-sodium tomato paste||6 Ounce|
|Dried oregano leaves||1⁄2 Teaspoon|
|Dried marjoram leaves||1⁄2 Teaspoon|
|Black pepper||2 Pinch|
|Shell pasta||2 1⁄2 Cup (40 tbs), cooked until al dente and well drained in a colander|
|Chopped broccoli||1 Cup (16 tbs), steamed|
|Chopped red bell pepper||3⁄4 Cup (12 tbs)|
|Non fat ricotta cheese||2 Cup (32 tbs)|
|Nonfat grated parmesan cheese||1⁄2 Cup (8 tbs)|
|Ground nutmeg||1 Pinch|
Preheat oven to 375 degrees.
Heat water, broth, or wine in a saucepan over medium heat.
Add onion, parsley, and garlic.
Cook and stir over medium heat for 5 minutes or until onion is tender.
Stir in tomatoes, tomato puree, oregano, 1/2 teaspoon of the marjoram, and a pinch of black pepper.
Simmer, covered, for 5 minutes.
Stir together the cooked pasta, steamed broccoli, red pepper, ricotta cheese, 1/4 cup of the Parmesan cheese, the remaining 1/4 teaspoon marjoram, nutmeg, and a pinch of black pepper.
Transfer to a large oven-proof casserole.
Pour tomato mixture over pasta mixture in casserole.
Top with remaining 1/4 cup Parmesan.
Bake, uncovered, for 35 minutes or until casserole bubbles.
Serving size: Complete recipe
Calories 1894 Calories from Fat 122
% Daily Value*
Total Fat 13 g20.5%
Saturated Fat 4.3 g21.4%
Trans Fat 0 g
Cholesterol 24 mg8%
Sodium 1703.6 mg71%
Total Carbohydrates 309 g103.1%
Dietary Fiber 25.5 g101.9%
Sugars 48.8 g
Protein 131 g262.5%
Vitamin A 210.9% Vitamin C 630%
Calcium 350.1% Iron 100.4%
*Based on a 2000 Calorie diet