This recipe has Calories as 126%, Fat (total lipid) as 170% and Sodium as 122% (as a percentage of RDA).
You'll likely need to take these into account today to balance out your diet.
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 37.9% of RDA
• Calories: 126% of RDA
• Carbs: 53.1% of RDA
• Fat (total lipid): 170% of RDA
• Fiber: 67.7% of RDA
• Fructose: 0.1% of RDA
• Protein: 66.1% of RDA
• Sodium: 122% of RDA
• Sugar: 6.6% of RDA
• Vitamin A (IU): 118% of RDA
• Vitamin B6: 56.0% of RDA
• Vitamin C: 3.4% of RDA
• Iron: 10.3% of RDA
• Magnesium: 92.0% of RDA
• Manganese: 62.8% of RDA
• Niacin: 61.9% of RDA
• Potassium: 28.7% of RDA
• Zinc: 68.2% of RDA
If any nutritional component is greater than 75% of RDA
(or any vitamin/mineral is greater than 600% of RDA),
the recipe gets a “Nutrition to Balance” rating.
Whether this matters for your diet depends mostly on what other foods you consume today.
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PREPARATION
PREPARING THE SHELLS
1.
Preheat the oven to 350 degrees F. Prepare shells according to instructions on package, then rinse and cool.
PREPARING THE FILLING
2.
In a large bowl, mix ricotta cheese, pine nuts, spinach, pancetta, mozzarella cheese, 4 oz of feta, and 2 eggs together. Season with salt and pepper. Set aside.
PREPARING THE SAUCE
3.
In a medium saucepan, heat the butter over medium-low heat until melted.
4.
Whisk in the flour and stir until smooth.
5.
Over medium heat, cook until the mixture turns a golden sandy color, about 6 to 7 minutes.
6.
Meanwhile, heat the milk in a separate pan until just about to boil.
7.
Add the hot milk to the butter mixture 1 cup at a time, whisking constantly until very smooth.
8.
Bring to a boil- stir and cook for 8 to 10 minutes, then remove from heat and stir in the salt and 4 oz feta cheese.
9.
Set aside until ready to use.
ASSEMBLING/BAKING THE SHELLS
10.
Coat a 9x13-inch pan with olive oil. Pour about 1 1/2 cups sauce into the bottom of the pan.
11.
Fill the shells with the cheese mixture and set them in the pan (6 rows x 4 rows).
12.
Drizzle the remaining sauce on top. Sprinkle basil on top, then sprinkle with salt and pepper.
13.
Bake 30 minutes, or until the shells are hot and bubbling and heated through.
THIS RECIPE CAN BE CUSTOMIZED
1.
Make it Gluten Free!
A gluten-free variant of this recipe can be made.
Just make the following substutions: gluten-free all-purpose flour for all-purpose flour and gluten-free conchiglie (dry) for conchiglie (dry).
2.
Make it Dairy Free!
A partially dairy-free variant of this recipe can be made to reduce the amount of dairy.
Just substitute Earth Balance Natural Buttery Stick for butter.
3.
Make it Wheat Free!
A wheat-free variant of this recipe can be made.
Just make the following substutions: gluten-free all-purpose flour for all-purpose flour and gluten-free conchiglie (dry) for conchiglie (dry).
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 2533
Protein 74.3 g
Carbohydrates 146 g
Iron 1.96 mg
Fiber 19.0 g
Calcium 379 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
