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Preheat the oven to 450 degrees F. Lightly mist a 13" x 9" x 2" ceramic or glass baking
dish with the olive oil spray.
Cook the ziti according to package directions until al dente. Drain.
In a large mixing bowl, mix the ricotta, egg whites, and all but 1 cup of the mozzarella
until well combined. Add the garlic powder and season with salt, pepper, and red
pepper flakes. Stir in the cooked pasta until well combined.
Spread 1 cup of the marinara sauce on the bottom of the prepared dish.
Add half of the pasta in an even layer over the sauce.
Layer the remaining pasta over the sauce. Spoon the remaining 1 1/2 cups sauce evenly
over the top of the pasta, then sprinkle the remaining mozzarella and the Parmesan over
Cover the dish with aluminum foil and bake for 20 minutes. Remove the foil and bake 10
minutes longer, or until the mozzarella is melted. Let stand 5 minutes. Cut into 8 pieces
or spoon among 8 bowls and serve.
Makes 8 Equal Servings
Per serving: 350 calories, 27 g protein, 57 g carbs, 6 g fat, 20 mg cholesterol, 8 g fiber,
421 mg sodium
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Olive oil spray
1 (14 1/2-ounce) box fiber-enriched ziti or penne
1 (15-ounce) container fat-free ricotta cheese
2 large egg whites
8 ounces (4 cups) finely shredded reduced-fat
1/4 teaspoon garlic powder
Salt, to taste
Ground black pepper, to taste
Crushed red pepper flakes, to taste
3 1/2 cups low-fat, low-sodium, marinara sauce
2 tablespoons grated reduced-fat Parmesan cheese