Cannelloni with "Cheese" and Spinach

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Preparation : 20 min Cooking : 35 min Standing : 5 min Cooking Dish : 27x 18 cm
420 calories/serving
  • Can be done in advance
  • Can be frozen
  • Easy
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian
  • Kid-friendly
  • Diabetes-friendly
  • Bone-healthy

Ingredients

340 g spinach, washed and drained 12 cups
1 onions, finely chopped 200 g
1 1/2 tbsp olive oil 23 mL
2 1/2 tbsp canola oil 35 mL
4 tbsp white flour (all purpose) 30 g
2 cups soy beverage, unsweetened, fortified 500 mL
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
360 g soft tofu 1 1/3 cup
1/4 cup nutritional yeast 40 g
2 eggs size large
1 pinch nutmeg
12 cannelloni 120 g

Before you start

The cannelloni pasta does not require any precooking before filling. However, it may be cooked 4 min in boiling water. This operation reduces the final baking to just 15 min.

Method

  1. Preheat the oven to 190ºC/375ºF.
  2. Prepare the vegetables: Finely chop the onion; wash the spinach, then drain rapidly and set aside.
  3. Heat the olive oil in a pan over medium heat. Add the onion and sauté 2-3 min, then add the spinach. Add salt, cover and cook over high heat 3-4 min until the leaves wilt and turn very deep green. Transfer the spinach to a colander, then press to remove excess water. Chop coarsely and set aside.
  4. Meanwhile, heat the canola oil in a heavy saucepan over moderately low heat until it has melted, then add the flour and cook the roux over low heat, with whisking, for 3 minutes. Add the soy milk in a fast stream while whisking vigorously to avoid lumps. Bring to a boil, then reduce the heat and simmer, whisking occasionally, 5 minutes. Season with salt and pepper.
  5. Take the saucepan off the heat, then add the tofu and yeast and mix well. Add the egg, spinach, and grated nutmeg, then mix well.
  6. Spread a few spoonfuls of the spinach mixture on the bottom of a baking dish. Fill the cannelloni tubes with the mixture, then place them in the dish in a single layer (if a very large dish is not available for large amounts, they may be layered). Cover with the remaining spinach mixture.
  7. Bake in the middle of the oven 35-40 min until the top is golden-brown. Let stand 5 minutes at room temperature before serving.

Remarks

The complete dish may be assembled a couple days ahead and chilled or frozen, well covered. It can be taken directly from the freezer and baked for about 1 h.

Nutrition Facts Table

per 1 serving (400g)

Amount

% Daily Value

Calories

420

Fat

18 g

28 %

Saturated 2.6 g
+ Trans 0.2 g

14 %

Cholesterol

100 mg

Sodium

190 mg

8 %

Carbohydrate

45 g

15 %

Fibre

7 g

28 %

Sugars

5 g

Protein

25 g

Vitamin A

128 %

Vitamin C

15 %

Calcium

30 %

Iron

38 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 ¼ servings
Grain Products : ¾ serving
Milk and Alternatives : ½ serving
Meat and Alternatives : ¾ serving

Claims

This recipe is :
Source of  :
Omega-3, Vitamin C, Zinc
Good source of  :
Copper, Pantothenic Acid, Phosphorus, Vitamin B6
Excellent source of  :
Calcium, Fibre, Folacin, Iron, Magnesium, Manganese, Niacin, Potassium, Selenium, Vitamin A, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin D, Vitamin E, Vitamin K
Free  :
Added Sugar
Diet-related health claims  :
Bone-healthy

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1 ½
Vegetables 1
Meat and Alternatives ½
Fats 2

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