YIELD Makes 4 servings
INGREDIENTS
8 manicotti shells Nonstick cooking spray 1 cup chopped onion 1 cup chopped red or green bell pepper 3 cloves garlic, minced 2 tablespoons chopped jalapeño peppers* 1‑3/4 cups fat-free (skim) milk, divided 4 teaspoons cornstarch 3/4 cup (3 ounces) shredded reduced-fat Monterey Jack cheese 1 package (16 ounces) frozen chopped broccoli, thawed and well drained 1 carton (15 ounces) low-fat ricotta cheese, drained 2 egg whites 1/4 teaspoon ground red pepper 1/8 teaspoon black pepper *Jalapeño peppers can sting and irritate the skin, so wear rubber gloves when handling peppers and do not touch your eyes.PREPARATION:
- Cook manicotti according to package directions in salted water; drain. Rinse under cold water; drain.
- Meanwhile, preheat oven to 350°F. Coat 13X9-inch baking dish with nonstick cooking spray; set aside. Coat medium saucepan with nonstick cooking spray. Add onion, bell pepper, garlic and jalapeño peppers; cook and stir over medium heat about 3 minutes or until vegetables are tender. Add 1-1/2 cups milk; bring to a boil over high heat.
- Combine remaining 1/4 cup milk and cornstarch in small bowl until smooth. Stir into mixture in saucepan. Cook and stir over medium heat until mixture boils and thickens. Cook and stir 2 minutes more. Add Monterey Jack cheese; stir until cheese melts.
- Press out any excess liquid from broccoli. Combine broccoli, ricotta cheese, egg whites, ground red pepper and black pepper in medium bowl. Spoon scant 1/3 cup broccoli mixture into each manicotti shell; place in prepared baking dish. Pour sauce over filled shells. Cover with foil; bake 25 to 30 minutes or until heated through.