Stuffed shells, with chicken, with tomato sauce
Common food
Tender pasta shells are generously filled with a savory, shredded chicken mixture, then baked in a rich, tangy tomato sauce until bubbly. The dish offers a satisfying contrast between the soft, yielding pasta, the hearty chicken filling, and the bright acidity of the sauce. Per 100g, it provides a solid protein boost from the chicken while remaining relatively moderate in calories and fat.
Calorie split: 31% protein · 47% carbs · 22% fat
↓ Full nutrition💚 Why it's loved
People love this dish for its comforting, home-cooked appeal and the perfect marriage of pasta, protein, and sauce. It's a versatile crowd-pleaser that can be prepared ahead, making it a staple for family dinners and gatherings.
⚠️ Watch-outs & how to enjoy it better
The dish can be high in sodium, especially from canned tomato sauce and added salt, which is a concern for those monitoring blood pressure. The refined pasta can cause a quicker blood-sugar rise. To counteract this, use low-sodium sauce, add extra vegetables like spinach to the filling, and pair the meal with a leafy green salad to increase fiber and slow digestion.
Key benefits
- Good source of lean protein from chicken
- Moderate calorie content for a satisfying meal
- Provides complex carbohydrates for energy
- Contains lycopene from the tomato sauce
- Balanced macronutrient profile
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The large 'jumbo' pasta shells used for this dish are specifically designed to hold fillings and are a modern invention, gaining popularity in the United States in the mid-20th century.
Full nutrition (USDA data · scales with serving)
| Water | 68.3 g |
| Energy | 136 kcal |
| Protein | 10.8 g |
| Total lipid (fat) | 3.4 g |
| Carbohydrate, by difference | 16.3 g |
| Fiber, total dietary | 1.1 g |
| Total Sugars | 2.1 g |
| Calcium, Ca | 24.0 mg |
| Iron, Fe | 1.9 mg |
| Magnesium, Mg | 20.0 mg |
| Phosphorus, P | 115 mg |
| Potassium, K | 251 mg |
| Sodium, Na | 277 mg |
| Zinc, Zn | 0.80 mg |
| Copper, Cu | 0.13 mg |
| Selenium, Se | 12.3 ug |
| Vitamin C, total ascorbic acid | 3.3 mg |
| Thiamin | 0.16 mg |
| Riboflavin | 0.18 mg |
| Niacin | 3.5 mg |
| Vitamin B-6 | 0.13 mg |
| Folate, total | 30.0 ug |
| Folic acid | 16.0 ug |
| Folate, food | 14.0 ug |
| Folate, DFE | 41.0 ug |
| Choline, total | 51.5 mg |
| Vitamin B-12 | 0.20 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 33.0 ug |
| Retinol | 25.0 ug |
| Carotene, beta | 92.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Lycopene | 6439 ug |
| Lutein + zeaxanthin | 53.0 ug |
| Vitamin E (alpha-tocopherol) | 0.84 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.30 ug |
| Vitamin K (phylloquinone) | 2.1 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.95 g |
| SFA 4:0 | 0.01 g |
| SFA 6:0 | 0.01 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.04 g |
| SFA 16:0 | 0.68 g |
| SFA 18:0 | 0.19 g |
| Fatty acids, total monounsaturated | 1.2 g |
| MUFA 16:1 | 0.15 g |
| MUFA 18:1 | 1.0 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.57 g |
| PUFA 18:2 | 0.51 g |
| PUFA 18:3 | 0.03 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 71.0 mg |
FAQ
Can I use ground turkey instead of chicken?
Absolutely. Ground turkey is an excellent lean substitute that will blend well with the other filling ingredients and maintain a similar texture and protein content.
How do I prevent the shells from sticking together?
Cook the shells al dente (slightly firm) in well-salted water with a drizzle of oil. Drain them gently and lay them flat on an oiled baking sheet or parchment paper to cool before filling.
Is this dish freezer-friendly?
Yes. Assemble the stuffed shells in a freezer-safe dish, cover tightly, and freeze for up to 3 months. Thaw overnight in the refrigerator before baking as directed, adding a few extra minutes to the cooking time.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.36 kcal/g · 32% calories from protein · 1.1 g fiber · 2.1 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.10 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.