Italian Shells Florentine

1 box (12 ounces) jumbo pasta shells

1 jar (24 ounces) prepared marinara

16 ounces silken tofu

8 ounces ricotta cheese from skim milk

4 ounces grated parmesan, divided

10 ounces shredded mozzarella from skim milk, divided

10 ounces frozen spinach, thawed and drained

2 egg whites

½ cup bread crumbs plus additional to sprinkle on casserole

3 cloves garlic, crushed

1 tablespoon Italian seasoning blend

Dash of nutmeg

8 ounces Italian turkey sausage, browned, drained and crumbled, optional

Fresh herbs for garnish, such as oregano, rosemary, thyme and basil, optional

Heat oven to 350 degrees.

Cook pasta in boiling, salted water for 15 minutes. Rinse and set aside. Pour half the jar of marinara into a 9 by 13-inch casserole (see note).

Combine tofu, ricotta, 3 ounces parmesan, 6 ounces mozzarella, spinach, egg whites, bread crumbs, garlic, Italian seasoning, nutmeg and sausage if desired. Stuff about 3 tablespoons of filling into each shell; place on sauce in pan.

Pour remaining sauce over the shells and sprinkle with remaining cheeses. Top with a light sprinkle of bread crumbs and fresh herbs, if desired. Bake, uncovered, 35-45 minutes until the cheese is bubbly.

Serves six to eight.

Cook's note: You may bake the shells in two smaller dishes and freeze one after baking. Wrap with heavy foil and use within two weeks. Allow to defrost and reheat in the microwave.

Nutrition values per serving: 420 calories, 17 g fat (9 g saturated), 36 g carbohydrates, 4 g fiber, 29 g protein, 45 mg cholesterol, 970 mg sodium.