1 pound lean ground turkey, (optional, if you prefer meatless)
1/2 cup diced onion
1 clove garlic, minced
1/4 teaspoon cayenne pepper
1 (24 ounce) jar marinara, no sugar added
4 cups cooked ziti or penne shells (cook according to package, about 2-1/2 cups dry shells)
1/2 cup fat free cottage cheese
1/2 cup low fat ricotta cheese
2 cups mozzarella cheese, shredded, low fat
1 teaspoon black pepper
2 teaspoons dried oregano