chicken with ritcotta cheese stuffed shells, 437 cals.

*Tyson boneless, skinless chicken breast, 8 oz
*1 cup onion chopped, 1 serving
*Garlic, Chopped or Minced 3 cloves
*Flour, white, .25 cup
*Wheat flour, white, all-purpose, unenriched, 1 cup
*Cooking Vegetable Oil, 5 tbsp
Ricotta Cheese, part skim milk, 1 cup
Low fat cream cheese, .25 cup
Eggs - Jumbo Grade A Eggs -
Spinach, frozen, 2 cup
Milk - Skim (Non Fat), 3 cup
*Large shell pasta, 4 cup
Parmesan Cheese, grated, .50 cup

beat and dredge chicken though flour then egg wash then whole wheat flour, fry set aside... in mixing bowl mix all 3 cheeses (1/4 parmesan),1 packet of sugar,and spinach, mix well. set aside. boil shells, rise in cold set aside. saute onions and garlic in olive oil, add 1 heaping tablespoon flour, whisk, add milk,1/4 cup parmesan let thick as it boils... stuff the shells with the cheese, place shells in sauce and place chicken on top of shells, cover and simmer 10 mins, serve while hot, one piece chicken and about 4 shells per person.

Serving Size: 1 chicken breast and about 4 or 5 shells