Cream of the Crop 20

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---------- Recipe via Meal-Master (tm) v8.02 Title: IRON SKILLET SPAGHETTI Categories: Pasta, Meats Yield: 4 servings 1 lb Spaghetti or Linguine -- uncooked 1 1/2 lb Ground beef 1 lg Onion, minced 2 tb Vegetable oil 1 lg Garlic clove; minced 28 oz Canned crushed tomatoes 2 ts Dried oregano 1/4 c Finely chopped parsley -(fresh) 2 c Low-fat Cheddar cheese -(grated) Prepare pasta according to package directions; drain. Brown beef in large skillet, drain and set aside. Preheat oven to 350 degrees F. In skillet, saute onion and garlic in oil. Return beef to skillet and add tomatoes, oregano and parsley. Simmer 10 minutes. Add pasta and 1 cup of cheese to simmering tomato mixture; stir. Cover mixture with remaining cheese. Bake for 30 minutes or until top is crispy. Serves 4-6 Each serving provides: 978 Calories; 47.9 g Protein; 139 g Carbohydrates; 24.7 g Fat; 56.8 mg Cholesterol; 472 mg Sodium. Calories from Fat: 23% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: MARINATED BEEF AND PASTA SALAD Categories: Salads, Pasta, Meats Yield: 12 servings 1 lb Mostaccioli or Ziti; OR - other medium pasta shape - (uncooked) 2 tb Vegetable oil 3 tb Lemon juice 2 tb Red wine vinegar 1 tb Fresh chopped oregano 1 tb Fresh chopped thyme 2 tb Dijon mustard 1 tb Dried oregano 1 tb Dried thyme 1/2 c Fresh parsley, chopped 10 lg Mushrooms, sliced 2 c Leftover flank steak -or roast beef, julienned 2 c Snow peas, chopped in half 1 Red bell pepper - ribs and seeds removed, - julienned 1 Yellow bell pepper - ribs and seeds removed, - julienned Salt Freshly ground black pepper Prepare pasta according to package directions; drain. In a large bowl, mix vegetable oil, lemon juice, vinegar, parsley, oregano, thyme, mustard, mushrooms, and beef. Add snow peas and peppers and mix thoroughly. Add pasta and mix again. Serve immediately or refrigerate for one hour and serve cold. Season to taste with salt and pepper. Serves 10 to 12 Each serving provides: 269 Calories; 16.2 g Protein; 34.6 g Carbohydrates; 7.1 g Fat; 24.3 mg Cholesterol; 35.8 mg Sodium. Calories from Fat: 24% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: BASIC TOMATO SAUCE Categories: Sauces, Pasta Yield: 4 servings 1 ts Vegetable oil 1 md Onion; chopped 2 Garlic cloves; chopped 56 oz Canned whole tomatoes 6 oz Tomato paste 2 ts Dried Italian seasoning 2 Bay leaves Salt and pepper to taste In a medium, heavy-bottom saucepan, stir together the oil, onion and garlic. Cook over low heat, stirring often, until the onion is very soft and aromatic, about 6 to 8 minutes. In a food processor or blender, puree the tomatoes. Add the tomatoes and tomato paste to the onions and bring to a simmer over medium-high heat. Reduce the heat to very low and let the sauce simmer slowly for 30 minutes, stirring the bottom often to prevent burning. If you are adding meatballs, do so at this time, and simmer them in the sauce for 20 minutes, stirring often. If you are not adding meatballs, simmer the sauce for another 20 minutes (50 minutes total). Season to taste with salt and pepper. Remove bay leaves before serving. Each serving provides: 141 Calories; 5.8 g Protein; 28.7 g Carbohydrates; 2.6 g Fat; 0 mg Cholesterol; 80.6 mg Sodium. Calories from Fat: 15% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: PASTA WITH (TURKEY) SAUSAGE AND PEPPER MEATBALLS Categories: Pasta, Main dish Yield: 6 servings 1 lb Rigatoni, Ziti or - other medium pasta shape - uncooked ---------------------------------MEATBALLS--------------------------------- 8 oz Lean ground beef 8 oz Turkey sausage - casings removed 1/2 c Minced onion (1 small) 1/2 c Diced red bell pepper - (1/2 medium) 2 lg Egg whites 1 1/2 c Fresh bread crumbs - (about 3 slices) 2 tb Minced fresh parsley 1 ts Fennel seeds 1/2 ts Salt 1/4 ts Pepper -----------------------------------SAUCE----------------------------------- 1 Recipe BASIC TOMATO SAUCE -(See separate recipe) 1 ts Vegetable oil; divided Place all meatball ingredients in a medium bowl. Knead the mixture with your hands until it is smooth. To prevent sticking, dip your hands into cool water before forming each meatball. Form mixture into 30 1 1/2-inch balls. Pour the tomato sauce into a large, heavy-bottom saucepan and bring it to a simmer over low heat. Warm 1/2 teaspoon vegetable oil in a large non-stick skillet. Add half the meatballs to the skillet and brown them on all sides. Spoon the meatballs into the tomato sauce. Add the remaining 1/2 teaspoon vegetable oil to the skillet and brown the rest of the meatballs, then add them to the sauce. Simmer, stirring, for 20 minutes. While sauce is simmering, prepare pasta according to package directions; drain. Transfer to a large serving bowl. Remove bay leaves from sauce; pour sauce over pasta and serve. Each serving provides: 623 Calories; 13.7 g Protein; 95.7 g Carbohydrates; 13.3 g Fat; 39.4 mg Cholesterol; 1026 mg Sodium. Calories from Fat: 19% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: MOSTACCIOLI AND MUSHROOM MEATBALLS Categories: Meats, Pasta Yield: 6 servings 1 lb Mostaccioli or Penne; or... - other medium pasta shape - uncooked ---------------------------------MEATBALLS--------------------------------- 1/2 ts Butter or margarine 8 oz Mushrooms, chopped 8 oz Ground turkey 8 oz Extra lean ground beef 1 c Fresh bread crumbs - (whole wheat) 2 lg Egg whites 1/4 c Grated Asiago cheese 2 ts Minced fresh oregano; or... 1 ts -Dried oregano 1 1/2 ts Minced fresh rosemary; or.. 1/2 ts -Crushed dried rosemary 1/2 ts Salt 1/4 ts Pepper -----------------------------------SAUCE----------------------------------- 1 Recipe BASIC TOMATO SAUCE -(see separate recipe) 1 ts Vegetable oil; divided In a large, non-stick skillet, warm the butter or margarine over medium-high heat. Add the mushrooms and saute until very soft, about 6 minutes. Turn mushrooms onto a cutting board and chop again. In a medium mixing bowl, stir together the mushrooms, ground turkey, ground beef, bread crumbs, egg whites, Asiago cheese, oregano, rosemary, salt and pepper. Knead the mixture together thoroughly with your hands. To prevent sticking, dip your hands into cool water before forming each meatball. Form mixture into 30 1-inch balls. Put the tomato sauce into a large, heavy-bottom saucepan and bring to a simmer over low heat. Warm 1/2 teaspoon vegetable oil in a large non-stick skillet. Add half the meatballs to the skillet and brown them on all sides. Spoon the meatballs into the tomato sauce. Add the remaining 1/2 teaspoon vegetable oil to the skillet and brown the rest of the meatballs, then add them to the sauce. Simmer, stirring, for 20 minutes. While sauce is simmering, prepare pasta according to package directions; drain. Transfer to a large serving bowl. Remove bay leaves from sauce; pour sauce over pasta and serve. Each serving provides: 876 Calories; 47 g Protein; 132 g Carbohydrates; 18 g Fat; 80.3 mg Cholesterol; 376 mg Sodium. Calories from Fat: 18% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: TRADITIONAL SPAGHETTI & MEATBALLS Categories: Pasta, Meats, Main dish Yield: 6 servings 1 lb Spaghetti or Linguine; OR - Thin Spaghetti, uncooked H Meatballs: 4 sl White bread 1/2 c Skim milk 2 lg Egg whites 8 oz Ground turkey 8 oz Extra lean ground beef 1/4 c Grated Romano cheese 1 tb Minced fresh basil; OR... 1 ts -Dried basil 1 ts Minced fresh oregano; OR... 1/2 ts -Dried oregano 1/2 ts Salt 1/4 ts Pepper -----------------------------------SAUCE----------------------------------- 1 Recipe Basic Tomato Sauce -(see separate recipe) 1 ts Vegetable oil; divided Put the bread into a medium mixing bowl and pour the milk over it. Let sit 5 minutes. Add the egg whites, ground turkey, ground beef, Romano cheese, basil, oregano, salt and pepper. Knead the mixture with your hands until it is smooth. To prevent sticking, dip your hands into cool water before forming each meatball. Form mixture into 30 1 1/2-inch balls. Pour the tomato sauce into a large, heavy-bottom saucepan and bring to a simmer over low heat. Warm 1/2 teaspoon vegetable oil in a large non-stick skillet. Add half the meatballs to the skillet and brown them on all sides. Spoon the meatballs into the tomato sauce. Add the remaining 1/2 teaspoon vegetable oil to the skillet and brown the rest fo the meatballs, then add them to the sauce. Simmer, stirring, for 20 minutes. While sauce is simmering, prepare pasta according to package directions; drain. Transfer to a large serving bowl. Remove bay leaves from sauce; pour sauce over pasta and serve. Each serving provides: 762 Calories; 43.5 g Protein; 110 g Carbohydrates; 16.4 g Fat; 81.2 mg Cholesterol; 480 mg Sodium. Calories from Fat: 19% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: RIGATONI WITH HEARTY LAMB SAUCE Categories: Pasta, Main dish Yield: 4 servings 1 lb Rigatoni or Medium Shells -or other medium pasta -shape, uncooked 12 oz Lamb stew meat; OR... 2 lb -Shoulder lamb chops 1 c Italian plum tomatoes, -(canned), or... 1 c -canned crushed tomatoes 1 tb Olive or vegetable oil 2 garlic cloves -- peeled and finely chopped 1 md Onion; finely chopped 1 ts Minced fresh rosemary; or.. 1/2 ts -Dried rosemary* 1/2 ts Minced fresh thyme; or... 1/4 ts -Dried thyme 1 1/2 c Dry red wine 1 pn Ground nutmeg 1 pn Ground cloves Salt and pepper to taste 1/3 c Grated Parmesan cheese Serves 4 to 6 Ask the grocery butcher to remove fat from the meat and coarsely grind the lamb for you. Or, remove the fat and bone and coarsely chop the meat in a food processor. Place the plum tomatoes in a bowl and break up with a fork until coarsely crushed. Heat oil in a medium saucepan over medium-high heat. Add the lamb and garlic and cook until the meat begins to brown, about 3 minutes. Add the onion, rosemary and thyme; cook 1 minute. Add the crushed tomatoes, wine, nutmeg, cloves and salt and pepper to taste. Heat to a boil and reduce the heat to simmering. Cook, uncovered, until the lamb is very tender, about 45 minutes. Check the lamb occasionally. There should always be enough liquid to cover the meat. If not, add a small amount of water. Prepare pasta according to package directions; drain. Return the pasta to the pot. Add the lamb sauce to the pot and cook over low heat until heated through, stirring constantly. Stir in half the Parmesan cheese. Divide pasta among serving bowls. Sprinkle with remaining cheese and serve. *Note: If using dried rosemary, soften it as follows: Place the rosemary in a heatproof bowl and pour about 1 cup boiling water over it. Let stand 5 minutes. Drain before using. Each serving provides: 469 Calories; 27.5 g Protein; 47.2 g Carbohydrates; 13.3 g Fat; 64.5 mg Cholesterol; 181 mg Sodium. Calories from Fat: 26% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: JAPANESE PASTA Categories: Pasta, Main dish Yield: 6 servings 1 lb Spaghetti or Linguine - uncooked 1 12-16 oz. flank steak - cut on diagonal into thin - strips (across the grain - of the meat) 1/3 c Low-sodium soy sauce 1 Red bell pepper - halved and sliced 2 Carrots; sliced - into 1/4-inch rounds 2 bn Scallions; sliced Prepare pasta according to package directions; drain. In a non-stick skillet, saute the flank steak over high heat. If it begins to stick, add a little soy sauce, one tablespoon at a time. When the steak is cooked through, reduce the heat to medium-low and add the soy sauce, red bell pepper, carrots and scallions. Increase heat to medium-high and cook three minutes. Toss with pasta and serve. Each serving provides: 691 Calories; 36.7 g Protein; 111 g Carbohydrates; 9.3 g Fat; 44.5 mg Cholesterol; 692 mg Sodium. Calories from Fat: 12% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: CHILI-MAC Categories: Main dish, Pasta Yield: 8 servings 1 lb Elbow Macaroni or Rotini -OR- other medium pasta -shape, uncooked 1 lb Lean ground beef 3 tb Olive or vegetable oil 28 oz Canned tomatoes with juice 1 qt Tomato juice 2 c Chopped onions 3 Garlic cloves 1 ts Salt 1 tb Chili powder 1 ts Ground cumin 1/2 ts Dried oregano 1/2 ts Pepper 1 Bay leaf 20 oz Cooked red kidney beans -- drained Cook pasta according to package directions; drain. In a Dutch oven or large skillet, brown beef in oil, stirring frequently. Add undrained tomatoes, tomato juice, onions, garlic, salt and remaining seasonings. Cover and simmer for 45 minutes. Stir in kidney beans. Cook for an additional 30 minutes. Remove bay leaf. Meanwhile, gradually add cooked pasta to the chili. Serve in bowls. Each serving provides: 415 Calories; 23.7 g Protein; 55.1 g Carbohydrates;11.7 g Fat; 20.6 mg Cholesterol; 345 mg Sodium. Calories from Fat: 25% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: SOUTH OF THE BORDER STUFFED SHELLS Categories: Pasta Yield: 6 servings 24 Jumbo Shells, uncooked 16 oz Picante sauce 8 oz Low-sodium tomato sauce 1/2 c Water 1 md Onion; chopped 1 lb Lean ground beef 2 ts Vegetable oil 1 ts Chili powder 4 oz Chopped green chilies -(canned), drained 4 oz Grated Monterey Jack cheese Prepare pasta according to package directions; drain. Mix picante sauce, tomato sauce and water in small bowl. In a skillet, cook onion and ground beef in oil over medium heat until meat is browned and onion is tender (if using non-stick skillet, use only 1 teaspoon of vegetable oil). Remove from heat and drain off fat. Add chili powder, chopped green chilies, 1/2 cup shredded cheese and 1/2 cup picante sauce mixture to meat mixture. Preheat oven to 350 degrees F. Pour half of remaining picante sauce mixture in bottom of 13 x 9 x 2-inch baking dish. Fill each cooked shell with 1 to 2 tablespoons of mixture and place shells in baking dish. Pour remaining picante mixture over top of shells. Cover with aluminum foil and bake at 350 F for 20 to 30 minutes. Uncover, add remaining 1/2 cup cheese and bake, uncovered, an additional 5 minutes until cheese melts. Serve immediately. * This recipe can be assembled and frozen. To bake, thaw at room temperature for 8 hours and bake as directed above. Each serving provides: 494 Calories; 33.2 g Protein; 38.7 g Carbohydrates; 22.5 g Fat; 92.6 mg Cholesterol; 819 mg Sodium. Calories from Fat: 41% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: STIR-FRY BEEF AND SPAGHETTI Categories: Main dish, Pasta, Meat Yield: 6 servings 8 oz Spaghetti, Fusilli -or Linguine, uncooked 4 tb Cornstarch; divided 1/3 c Plus 1 tbsp. soy sauce 1 tb Dry sherry (optional) 1 Garlic clove; minced 1/2 ts Ground ginger 1/4 ts Pepper 12 oz Boneless beef round steak - cut into thin strips 2 c Cold water 2 1/2 tb Vegetable oil; divided 2 md Carrots; thinly sliced 1 lg Onion; cut into chunks 10 oz Frozen cut green beans -- thawed and drained Toasted sesame seeds -- (optional) In a small bowl, blend 1 tablespoon each of the cornstarch and soy sauce, sherry, garlic, ginger and pepper. Add beef; marinate at room temperature for 30 minutes. In a small bowl, blend remaining 3 tablespoons cornstarch into water. Stir in remaining 1/3 cup soy sauce. Prepare pasta according to package directions; drain. Add 1 teaspoon oil to pasta, toss to coat. In a medium skillet, heat 1 tablespoon oil. Add meat mixture and stir-fry for 1 minute. Remove meat mixture from heat. In the same skillet, heat remaining 1 tablespoon oil. Add carrots and onion and stir-fry until tender-crisp. Stir in meat, cornstarch mixture and green beans. Cook, stirring constantly, until mixture is thickened and translucent. Arrange hot pasta on warm serving platter, and top with meat mixture. Garnish with sesame seeds, if desired. Each serving provides: 519 Calories; 26.4 g Protein; 67.8 g Carbohydrates; 15.1 g Fat; 40.9 mg Cholesterol; 1139 Sodium. Calories from Fat: 26% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: PASTA WITH TOMATO MEAT SAUCE Categories: Pasta Yield: 4 servings 1 lb Favorite pasta shape - uncooked 8 oz Lean ground beef 1 md Onion; chopped 2 Garlic cloves; minced 6 lg Tomatoes -- peeled, seeded and diced 1/2 ts -to... 1 ts Salt 1/2 ts Dried oregano 1/2 ts Dried basil 1/2 ts Sugar 1/4 c Red wine Prepare pasta according to package directions. While pasta is cooking, combine beef, onion and garlic in a large skillet; cook until meat is no longer pink. Set aside. In blender, combine remaining ingredients; process for 30 seconds. Add tomato mixture to meat; simmer about 20 minutes. When pasta is done, drain well. Add the sauce to the pasta and serve. Serves 4-6 Each serving provides: 823 Calories; 36.7 g Protein; 138 g Carbohydrates; 11.9 g Fat; 44.9 mg Cholesterol; 371 mg Sodium. Calories from Fat: 13% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: MEXICAN-STYLE BOW TIES Categories: Pasta Yield: 6 servings 8 oz Bow Ties or Elbow Macaroni -or other med. pasta shape, - (uncooked) 8 oz Lean ground beef 16 oz Canned kidney beans -or pinto beans, drained 1/8 ts Ground cumin 1 ts Chili powder 2 md Tomatoes; seeded & chopped 16 oz Canned whole kernel corn -- drained 1 sm Green bell pepper; chopped 1/2 c Shredded Cheddar cheese 1/2 c Sliced green onions 1 c Low-fat, plain yogurt 1/2 c Medium salsa 1/2 c Broken tortilla chips Prepare pasta according to package directions; drain. In a medium skillet, brown ground beef and drain. Add beans, cumin and chili powder; heat through. In large bowl, combine pasta, meat mixture, tomatoes, corn, green pepper, cheese and onions. In small bowl, combine yogurt and salsa. Add to salad mixture and toss well. Serve warm or cold. Garnish with tortilla chips and serve with additional salsa. Serves 6 to 8 Each serving provides: 393 Calories; 22.8 g Protein; 54.4 g Carbohydrates; 10.5 g Fat; 34.9 mg Cholesterol; 561 mg Sodium. Calories from Fat: 23% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: ONE POT PASTA BEEF STEW Categories: Pasta, Main dish, Meats Yield: 4 servings 8 oz Mafalda (Mini Lasagne) -OR- Egg Noodles, or... - Medium Shells, uncooked 1 lb Lean beef -- cut into 1-inch cubes 1/2 lg Onion; chopped 2 Carrots; scraped and - sliced diagonally into - 3/4-inch thick ovals 1/2 Sweet red pepper - cut into 1/2-inch strips 8 oz Small fresh mushrooms - cleaned 2 Tomatoes; cut into wedges 1 c Red wine 1 Bay leaf 1/4 c Chopped fresh parsley 1/4 ts Hot red pepper flakes 1/2 ts Salt 1/4 ts Black pepper 1 c Frozen peas; thawed In a large heavy pot, combine beef, onion, carrots, red pepper, mushrooms, tomatoes, wine, bay leaf, parsley and red pepper flakes. Cover and simmer over low heat for 1 1/2 hours, stirring occasionally. Stir in salt, black pepper and pasta. Cover and cook 10 minutes, stirring occasionally. Add peas and stir to mix. Serve hot. Serves 4-5 Each serving contains; 652 Calories; 48.2 g Protein; 60.7 g Carbohydrates; 20 g Fat; 172 mg Cholesterol; 451 mg Sodium. Calories from Fat: 28% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: FIESTA LASAGNE Categories: Pasta Yield: 8 servings 9 Pieces Lasagne, uncooked 8 oz Canned diced green chilies 2 c Low-fat cottage cheese 1/2 ts Ground cumin 1 ts Chili powder 18 oz Tomato sauce 12 oz Lean ground beef -- browned and drained 8 oz Picante sauce 1 c Frozen corn; thawed 1 bn Scallions; sliced 2 c Grated Cheddar cheese - sharp, low-fat -(1/2 cup reserved -for the top) 1 c Low-fat sour cream; OR... 1 c -Plain, low-fat yogurt -(reserved for the top) 1/3 c Green olives Prepare lasagne according to package directions; drain. Stir the diced chilies into the cottage cheese. Preheat oven to 350 degrees F. In a medium bowl, mix cumin, chili powder, tomato sauce and picante sauce. Spread 1/2 to 1 cup of the tomato sauce mixture over the bottom of a 9 x 13 x 2-inch baking dish. Place three pieces of lasagne on top of sauce. Spread half of the cottage cheese on the lasagne and sprinkle half each of the ground beef, corn, scallions and Cheddar cheese. Repeat layering, beginning with sauce. Place a layer of lasagne on top. Pour remaining sauce over lasagne. Cover with aluminum foil and bake for 30 minutes. Uncover, top with sour cream, Cheddar cheese and olives. Re-cover and continue baking for 15 minutes. Let stand 15 minutes before serving. NOTE: If you prefer not to cook lasagne, add 1 cup water to tomato sauce and continue as above. When lasagne is assembled, cover and refrigerate at least six hours before baking. Each serving provides: 385 Calories; 33.6 g Protein; 37 g Carbohydrates; 12 g Fat; 50.8 mg Cholesterol; 1516 mg Sodium. Calories from Fat: 28% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: PASTA OLE! Categories: Pasta Yield: 8 servings 8 oz Linguine or Spaghetti; OR.. -Thin Spaghetti, uncooked 2 tb Vegetable oil 1 md Onion; finely chopped 1/2 Red bell pepper; seeded, - ribs removed, & julienned 1/2 Green bell pepper; seeded, - ribs removed, & julienned 1 lb Top round steak - thinly sliced, - cut into thin strips 1/4 ts Cumin 1 ts Salt 29 oz Jar spicy red pasta sauce 4 oz Monterey Jack cheese - shredded Prepare pasta according to package directions, drain. Meanwhile, in a large nonstick skillet, heat vegetable oil. Add onion and bell pepper slices and saute over medium heat until wilted, about 5 minutes. Add beef and saute, stirring constantly, until brown. Remove from heat and transfer to a 9 x 13 x 2-inch baking dish. Add pasta and mix. In a microwave-safe dish or a medium-size saucepan, heat pasta sauce. Pour over pasta, beef and vegetables and mix. Top with cheese and bake at 400 degrees F for a minute or two, just long enough to melt the cheese. Serves 8 to 10 Each serving provides: 385 Calories; 27.2 g Protein; 34.2 g Carbohydrates; 18 g Fat; 47.5 mg Cholesterol; 815 mg Sodium. Calories from Fat: 42% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: BAKED AMERICAN SPAGHETTI Categories: Pasta Yield: 4 servings 8 oz Spaghetti or Linguine; OR.. -Thin Spaghetti, uncooked 1 lg Onion; chopped 1 Garlic clove - peeled and quartered 1 lb Lean ground beef 14 oz Canned tomatoes; undrained 10 oz Low-sodium tomato sauce 1 1/2 c Water; divided 2 ts Italian seasoning 1 1/2 ts Salt 3/4 c Grated Cheddar cheese -OR- Monterey Jack cheese In a large frying pan, cook onion, garlic and ground beef over medium heat until beef is browned; drain. Add tomatoes, tomato sauce, one cup of water, Italian seasoning and salt. Simmer for 5 minutes, stirring occasionally. While meat mixture is simmering, break spaghetti strands into three parts. Place in an oven-proof casserole dish. Add another half cup of water and mix. Add meat mixture and combine all ingredients. Cover the casserole with aluminum foil and bake at 350 degrees F for 40 minutes. Uncover casserole and bake for an additional 10 minutes. Each serving provides: 821 Calories; 54.5 g Protein; 93 g Carbohydrates; 24.7 g Fat; 117 mg Cholesterol; 920 mg Sodium. Calories from Fat: 27% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: BEEF BOURGUIGNON FETTUCCINE Categories: Pasta, Meats, Main dish Yield: 8 servings 12 oz Fettuccine; uncooked 1 lb Fresh baby carrots 10 oz Frozen pearl onions 1 lb Beef tenderloin tips -OR steaks, -cut into 1/2-inch pieces 1/4 c All-purpose flour 1/2 ts Salt 1/2 ts Freshly ground black pepper 2 tb Margarine 2 ts Minced garlic 10 1/2 oz Condensed beef broth - undiluted 1/3 c Dry red wine - such as cabernet sauvignon 1 1/2 ts Dried thyme leaves Chopped fresh thyme -or Italian parsley (opt.) Cook pasta according to package directions. Add carrots during last 5 minutes of cooking time. Meanwhile, thaw onions in microwave oven at high power about 2 minutes or in a bowl of cool water; drain. Combine flour, salt and pepper in a plastic bag. Add half of beef to bag; shake to coat. Melt 1 tablespoon margarine in a large, deep nonstick skillet over medium-high heat; add floured beef. Quickly brown beef, turning once, about 2 minutes. Transfer to plate and set aside. Melt remaining tablespoon of margarine in skillet; repeat browning with remaining beef, reserving any flour mixture in bag. Transfer beef to same plate. Add garlic to drippings in skillet; cook 2 minutes, stirring occasionally. Add any remaining flour; mix well. Add beef broth, thawed pearl onions, wine and thyme to skillet; bring to a boil. Stir in reserved beef. Simmer uncovered about 4 minutes or until beef is pink in center and sauce has thickened slightly. Drain pasta and carrots; arrange in shallow soup bowls. Toss pasta with beef mixture; sprinkle with fresh thyme or parsley if desired. Each serving provides: 344 Calories; 22.8 g Protein; 40.7 g Carbohydrates; 9.9 g Fat; 90.6 mg Cholesterol; 562 mg Sodium. Calories from Fat: 25% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: BOW TIES WITH BLACK BEAN SALSA AND CHERRY TOMATOES Categories: Low-fat, Pasta Yield: 4 servings 8 oz Bow Ties or Elbow Macaroni -OR other medium pasta -shape, uncooked 2 tb Olive oil or vegetable oil 1 bn Scallions - trimmed and thinly sliced - (green and white parts) 1 1/2 ts Ground cumin 1 1/2 tb Fresh lime juice 15 oz Canned black beans - drained and rinsed well 1/4 ts Salt, or to taste Freshly ground black pepper 8 Cherry tomatoes -- rinsed and quartered 2 tb Chopped fresh cilantro Prepare pasta according to package directions. While pasta is cooking, heat the oil in a medium saucepan over medium heat. Add scallions and cumin and cook for 2 minutes. Remove from heat and stir in the lime juice. Add the beans, salt and pepper and toss to coat. (The salsa can be made and refrigerated up to one day in advance.) Just before draining the pasta, measure 1/2 cup of the cooking water into the black bean salsa. Drain the pasta, return it to the pot and add the bean mixture. Cook over medium heat until the sauce is boiling and thick enough to lightly coat the pasta. Remove the pot from heat and gently stir in cherry tomatoes and cilantro. Serve immediately. Each serving provides: 533 Calories; 20.9 g Protein; 92.3 g Carbohydrates; 9.1 g Fat; 0 mg Cholesterol; 142 mg Sodium. Calories from Fat: 15% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: SHELLS WITH BEANS AND TUNA Categories: Pasta, Low-fat Yield: 6 servings 1 lb Uncooked Medium Shells -OR Elbow Macaroni OR -other medium pasta shape 12 1/4 oz Chunk light tuna in water -- drained 16 oz Canned kidney beans -OR pinto beans, -rinsed and drained 1/2 md Red onion; chopped 1/4 c Chopped parsley -(Italian or curly) 1/4 c Chopped ripe black olives 2 tb Red wine vinegar Salt to taste 1/4 ts Freshly ground black pepper 2 tb Grated Asiago cheese Prepare pasta according to package directions. While pasta is cooking, combine tuna, beans, onion, parsley and olives in a mixing bowl. In a small bowl, whisk together vinegar, salt and pepper. When pasta is done, drain it well and toss it with the bean mixture. Pour vinaigrette over pasta and toss well. Spoon cheese over pasta and toss gently. Refrigerate and serve cold. Each serving provides: 329 Calories; 23.3 g Protein; 46.5 g Carbohydrates; 5.4 g Fat; 16.7 mg Cholesterol; 458 mg Sodium. Calories from Fat: 15% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: ORANGE ASPARAGUS STIR-FRY Categories: Low-fat, Pasta Yield: 4 servings 1 lb Mostaccioli or Ziti -OR other medium pasta -shape, uncooked 2 ts Vegetable oil; divided 12 oz Frozen small shrimp, thawed 3 md Carrots - thinly sliced on diagonal 1 bn Scallions; sliced 1 lb Asparagus; cut diagonally - into 2-inch lengths 1 c Fresh orange juice Salt and pepper to taste Prepare pasta according to package directions. While pasta is cooking, warm 1 teaspoon vegetable oil over high heat in a large non-stick wok or skillet. Stir-fry the shrimp until firm, opaque and lightly browned, about 3 minutes. Remove and set aside. Add the remaining teaspoon of vegetable oil to the pan and stir-fry the carrots for 2 minutes. Add the asparagus and scallions and stir-fry for another 3 to 4 minutes, until asparagus is tender-crisp. When pasta is done, drain it well. Add pasta, shrimp and orange juice to skillet and toss until hot, about 2 minutes. Season to taste with salt and pepper and transfer to a serving bowl. Serve immediately. Each serving provides: 349 Calories; 27.2 g Protein; 51.1 g Carbohydrates; 4.4 g Fat; 166 mg Cholesterol; 217 mg Sodium. Calories from Fat: 9% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: PASTA VEGETABLE CHOWDER Categories: Soups, Low-fat Yield: 2 servings 1 c Small Shells -OR Elbow Macaroni -OR other small pasta -shape, uncooked 3 c 1% milk, divided 10 oz Frozen mixed vegetables - thawed and drained, 1/2 ts Dried thyme 1/2 ts Paprika 1 1/2 tb Cornstarch 6 oz Canned clams; drained Salt and pepper to taste * or 1 1/2 cups chopped fresh vegetables (such as zucchini, yellow squash, corn and peas) Prepare pasta according to package directions; drain. Rinse pasta under cold water until cool. Drain again. Combine 2 1/2 cups milk, vegetables, thyme, paprika and pasta in a 2-quart saucepan. Cook over medium heat until bubbles form around the edge of the milk. In a separate bowl, stir the remaining 1/2 cup milk and cornstarch together until cornstarch dissolves. Stir the cornstarch mixture into soup and heat to simmering. Add clams and simmer, stirring frequently, 3 minutes. Add salt and pepper to taste. Serve hot. Serves 2-3 Each serving provides: 472 Calories; 31.9 g Protein; 73.3 g Carbohydrate; 5 g Fat; 47.7 mg Cholesterol; 192 mg Sodium. Calories from Fat: 10% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: SHELLS WITH OYSTERS AND SPINACH Categories: Pasta, Low-fat Yield: 4 servings 8 oz Medium Shells -OR Elbow Macaroni -OR other medium pasta -shape, uncooked 1 tb Olive or vegetable oil 3 Garlic cloves; chopped 4 oz Select oysters; OR... 12 -Oysters, shucked, -liquid reserved, OR... 4 oz -Canned oysters with juice 2 oz White wine 4 oz Clam juice 2 oz Evaporated skim milk 8 oz Fresh spinach; washed, - hard stems removed 6 Fresh basil leaves; chopped 1/2 c Parsley, chopped Salt White pepper Cook pasta according to package directions. While pasta is cooking, heat oil in a non-stick pan and sautΘ garlic carefully to avoid burning. Add oysters and pour white wine over. Bring to a boil. Add clam juice and evaporated milk, bring to a boil and cook for 3 more minutes. Add spinach to pan and cook until wilted. When pasta is done, drain and combine with oyster and spinach mixture. Add basil, parsley and salt and pepper to taste. Serve immediately. Each serving provides: 229 Calories; 9.6 g Protein; 34.8 g Carbohydrates; 5 g Fat; 15.5 mg Cholesterol; 240 mg Sodium. Calories from Fat: 19% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: PASTA WITH GRILLED PORK, SCALLIONS AND CUCUMBER Categories: Pasta, Low-fat, Main dish, Meats Yield: 6 servings 1 lb Mostaccioli or Ziti -OR other medium pasta -shape, uncooked 1 lb Pork loin, trimmed of fat - cut into 1/2-inch pieces 1 lg Cucumber; sliced 1 bn Scallions; trimmed -----------------------------------SAUCE:----------------------------------- 1/4 c Light soy sauce 2/3 c Orange marmalade 1/2 c Chopped fresh mint Prepare pasta according to package directions; drain. Thread the pork and cucumbers onto separate skewers. In a large mixing bowl, stir together all the ingredients for the sauce. Over medium-hot coals, grill the pork until firm (about 8-10 minutes) and the cucumber until tender and nicely browned (about 6 minutes). Slide the pork and cucumbers off the skewers and toss in a large bowl with the sauce. Grill the scallions until wilted, about 3 minutes. Cut scallions into 1-inch lengths and toss with pork mixture. Toss in the pasta, garnish with mint leaves and serve. Each serving provides: 597 Calories; 34 g Protein; 95.2 g Carbohydrates; 8.6 g Fat; 59.8 mg Cholesterol; 348 mg Sodium. Calories from Fat: 13% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: CHICKEN NOODLE CASSEROLE Categories: Poultry, Low-fat, Casseroles, Pasta Yield: 4 servings 8 oz Wide Egg Noodles, uncooked 1/2 c Non-fat sour cream 1 c Low-sodium chicken broth 4 tb Grated Parmesan cheese -- divided 1/2 c Egg substitute 2 tb Dijon mustard 1 1/2 c Chopped broccoli -- blanched and drained 1 1/2 c Boneless chicken breast -(skinless), cooked 2 tb Bread crumbs Prepare egg noodles according to package directions; drain. Heat oven to 350 degrees F. Whisk the sour cream, chicken broth, 2 tablespoons of the Parmesan cheese, eggs and mustard in a bowl until blended. Add noodles, broccoli and chicken and toss well. Transfer the mixture to a 9 x 12-inch baking dish. Stir the remaining 2 tablespoons of grated cheese and bread crumbs in a small bowl and sprinkle over casserole. Bake uncovered until bubbling around the edges and the top is golden brown, about 35 minutes. Let stand 5 minutes before serving. Each serving provides: 246 Calories; 27.8 g Protein; 21.9 g Carbohydrates; 5.16 g Fat; 61.5 mg Cholesterol; 449 mg Sodium. Calories from Fat: 17% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: PASTA WITH CHICKEN IN PINEAPPLE JUICE Categories: Pasta, Low-fat, Poultry Yield: 4 servings 8 oz Mostaccioli or Rigatoni -OR other medium pasta -shape, uncooked 1 lb Chicken breasts, cooked -(boneless, skinless) 1/8 ts Cayenne pepper 2 bn Scallions - cut in 1-inch diagonals 1 1/2 c Pineapple juice 1 tb Grated fresh ginger 1 tb Honey 1 tb Lemon juice 1 tb Butter or margarine 1 tb Chopped cilantro 1 Can mandarin oranges - drained Preheat oven to 350 degrees F. Brush chicken with oil and season with cayenne pepper. Bake until cooked through, about 30 minutes. During the last 2 to 3 minutes, place the scallions in the pan. Remove from oven, cool slightly and cut the chicken into bite-sized pieces. Reserve the scallions. Prepare pasta according to package directions. While pasta is cooking, combine pineapple juice, ginger and honey in a small saucepan. Bring to a boil over medium-high heat and cook until reduced by half, about 20 minutes. Add lemon juice. Remove from heat and whisk in the butter or margarine. Toss together the pasta, chicken, scallions, mandarin oranges and sauce. Garnish with cilantro and serve. Each serving provides: 382 Calories; 39 g Protein; 36.2 g Carbohydrates; 8.5 g Fat; 96.4 mg Cholesterol; 114 mg Sodium. Calories from Fat: 16% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: SPAGHETTI WITH TURKEY-BLACK BEAN CHILI Categories: Pasta, Low-fat, Poultry Yield: 6 servings 1 lb Spaghetti or Linguine - uncooked 2 tb Vegetable oil; divided 12 oz Ground turkey 1 sm Onion - peeled and finely diced 1 Jalapeno - cored and thinly sliced 1 tb Chili powder 1 ts Cumin 2 Garlic cloves - finely chopped 16 oz Canned black beans - rinsed and drained 15 oz Canned crushed tomatoes 2 tb Chopped fresh cilantro 2 c Water Heat the oil in a large, deep skillet over medium heat. Crumble the turkey into the skillet. Cook, stirring to break up the turkey, until the liquid is evaporated from the skillet and the turkey begins to brown, about 5 minutes. Add the onion, jalapeno, chili powder, cumin and garlic and cook until the onion is softened, about 5 minutes. Add the beans, tomatoes, cilantro and water. Heat to boiling, reduce the heat and simmer, covered, 15 minutes. Add salt and pepper to taste. (The chili can be made up to one day in advance.) Prepare pasta according to package directions. Drain the pasta and return it to the pot. Add the chili and stir over medium heat until the sauce is simmering and the pasta is coated with sauce. Divide among bowls and serve immediately. Each serving provides: 834 Calories; 41.6 g Protein; 131 g Carbohydrates; 15.5 g Fat; 57.8 mg Cholesterol; 197 mg Sodium. Calories from Fat: 17% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: LEMON SPAGHETTI WITH CHICKEN Categories: Pasta, Poultry, Low-fat Yield: 6 servings 16 oz Spaghetti or Thin Spaghetti -OR Linguine, uncooked 4 tb Margarine 16 oz Boneless chicken breast -(without skin), -cut into bite-size pieces 28 oz Low-sodium chicken broth 1 c Water 1 c Freshly squeezed lemon juice 2 tb Honey 2 ts Finely grated lemon peel 4 tb Chopped fresh rosemary; OR 1 1/2 ts -Dried rosemary Salt Freshly ground black pepper Melt margarine in a large, heavy saucepan over medium heat. Add chicken and brown until cooked through, about 4-5 minutes. Remove chicken from pan. Add remaining ingredients to pan, except spaghetti. Bring mixture to a boil and add spaghetti. Reduce heat, cover and simmer for about 10 minutes, stirring occasionally. Meanwhile, cut chicken into 2 x 1/4-inch strips. Add to the spaghetti mixture. Cover and simmer 5 minutes, stirring occassionally. Serve immediately. Serves 6-8 Each serving provides: 602 Calories; 29.9 g Protein; 100 g Carbohydrates; 8.4 g Fat; 36.9 mg Cholesterol; 395 mg Sodium. Calories from Fat: 13% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: PASTA WITH ROSEMARY, CHICKEN AND ASPARAGUS Categories: Pasta, Poultry, Low-fat Yield: 4 servings 8 oz Mostaccioli or Ziti -OR other medium pasta -shape, uncooked 1 tb Vegetable oil 1 Garlic clove; minced 1/2 ts Dried rosemary 10 oz Boneless chicken breast -(skinless), trimmed of fat -and cut into bite-size, -thin strips 16 Asparagus spears - sliced thin -OR 10 oz -Frozen asparagus, thawed -and drained, sliced thin 1/2 c Chicken broth 2 tb Parsley, chopped 2 tb Grated Parmesan cheese Salt Freshly ground pepper Prepare pasta according to package directions; drain. Heat vegetable oil in a deep skillet over medium heat. Add garlic and rosemary and cook 15 seconds. Add chicken and cook, tossing well, until lightly browned, about 3 minutes. Add asparagus, chicken broth, parsley and pasta to skillet. Increase heat to high and boil, stirring occasionally, until liquid has reduced enough to lightly cover pasta. Sprinkle Parmesan, salt and pepper over pasta and toss. Serve immediately. Each serving provides: 540 Calories; 33.5 g Protein; 83.3 g Carbohydrates; 7.4 g Fat; 43.8 g Cholesterol; 193 mg Sodium. Calories from Fat: 13% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: FETTUCCINE WITH LIGHT ALFREDO SAUCE Categories: Pasta, Low-fat Yield: 4 servings 1 lb Fettucine or Linguine -OR Spaghetti, uncooked 1 c Evaporated skim milk 1/2 c Chopped fresh parsley 1/4 ts White pepper 1/2 c Grated Parmesan cheese 4 oz Green onions, sliced -(white parts only) White pepper to taste Prepare pasta according to package directions; drain. In a large saucepan, bring the evaporated milk to a simmer over moderate heat. Stir in the Parmesan cheese, green onions and parsley. As soon as it has melted, and the sauce is thick and creamy, pour over cooked pasta. Season to taste with white pepper. Each serving provides: 917 Calories; 37.9 g Protein; 171 g Carbohydrates; 7.7 g Fat; 12.1 mg Cholesterol; 320 Sodium. Calories from Fat: 8% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: FAJITA-STYLE ORZO Categories: Pasta, Low-fat Yield: 4 servings 1 lb Uncooked Orzo or Ditalini -OR other small pasta shape 2 ts Vegetable oil 2 lg Red bell peppers - cored, seeded - and cut into wide strips 1 lg Red onion; sliced - into 1/4-inch thick rings 3 md Tomatoes, very ripe 1 bn Scallions; finely chopped 1 Jalapeno pepper - seeded and minced 1/2 c Lime juice 1 ts Salt 1/4 c Low-fat sour cream -OR guacamole Prepare pasta according to package directions; drain. Brush the red pepper strips and onion rings lightly with the vegetable oil. Over medium-hot coals, grill the vegetables until they are very soft, about 8 to 9 minutes. Mince the tomatoes and put them in a large bowl. Stir in the scallions, jalapenos, lime juice and salt. When the peppers and onions are ready, transfer them from the grill to a cutting board. Cut them into very thin strips and add to the salsa with the pasta. Toss well. Divide the pasta among four bowls and top each with a spoonful of sour cream. *This dish is delicious with the addition of grilled chicken breasts, cut into thin strips. Each serving provides: 760 Calories; 25.9 g Protein; 150 g Carbohydrates; 6 g Fat; 0 mg Cholesterol; 564 mg Sodium. Calories from Fat: 7% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: SUPER LOW-FAT TOMATO SAUCE Categories: Sauces, Pasta, Low-fat Yield: 4 servings 33 1/3 oz Canned plum tomatoes - undrained 1 sm Onion, peeled and diced 2 Garlic cloves - finely chopped 1 ts Dried basil 1/4 ts Hot red pepper flakes -(or more, if desired) Salt to taste ** Enough for one pound of your favorite pasta ** Prepare pasta according to package directions. While pasta is cooking, combine remaining ingredients in a 2-quart saucepan and heat to boiling. Reduce heat and simmer until the liquid is reduced by half, approximately 10-20 minutes. In a food processor or blender, puree small quantities of the sauce to desired consistency, using 3 to 4 quick on-off motions for a chunky sauce, longer for a smoother sauce. When pasta is done, drain. Pour sauce over pasta and serve immediately. Each serving provides: 591 Calories; 2.35 g Protein; 13.1 g Carbohydrates; 0.8 g Fat; 0 mg Cholesterol; 22.1 mg Sodium. Calories from Fat: 11% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: PASTA WITH ZUCCHINI AND ROASTED GARLIC Categories: Pasta, Low-fat, Meatless Yield: 4 servings 1 lb Rotini, Twists or Spirals - uncooked 8 md Garlic cloves; peeled 1/2 ts Dried thyme 1/2 ts Dried rosemary, crushed 2 tb Vegetable oil 3 md Zucchini, coarsely grated -(about 5-6 cups) Preheat oven or toaster oven to 450 degrees F. Lay a 12-inch square piece of foil on the counter and put the garlic on it. Sprinkle the thyme and rosemary over the garlic. Pour the oil over the garlic and herbs. Draw up the edges of the foil and make a sealed packet. Bake 20 minutes. While the garlic is baking, cook pasta according to package directions. Two minutes before pasta is done, add the zucchini to the pasta cooking water. Cook two minutes. Drain zucchini and pasta. Open the foil and mash the garlic lightly with a spoon. Toss with the pasta and zucchini, season with salt and pepper and serve. Each serving provides: 477 Calories; 15.5 g Protein; 84.2 g Carbohydrates; 8.9 g Fat; 0 mg Cholesterol; 9.2 mg Sodium. Calories from Fat: 17% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: EGG NOODLE BAKE WITH GOLDEN RAISINS Categories: Pasta, Low-fat, Side dish Yield: 6 servings 12 oz Medium or Fine Egg Noodles - uncooked 16 oz Low-fat cottage cheese 1 c Low-fat sour cream 1 tb Margarine 1 md Onion; diced 2 Egg whites 1 1/2 c Low-fat milk 1/2 c Raisins or sultanas 2 tb Sugar 1/2 ts Cinnamon Prepare pasta according to package directions; drain. Rinse under water and drain again. Preheat oven to 350 degrees F. In a large bowl, combine the noodles with the cottage cheese and sour cream and set aside. Melt the margarine in a small skillet. Add onion and saute over medium heat until soft, about 5 minutes. Combine onion with noodles. Beat egg whites in a medium bowl for 30 seconds, beat in milk. Add mixture to noodles. Stir raisins into noodles. Lightly grease a 1 1/2-quart baking dish with oil or cooking spray. Spoon noodle mixture into the dish. In a small bowl, combine sugar and cinnamon and sprinkle over noodles. Bake noodles until firm and browned on top, about 55 minutes. Serve hot from the oven or at room temperature. Each serving provides: 399 Calories; 23.3 g Protein; 64.6 g Carbohydrates; 5.7 g Fat; 57.2 mg Cholesterol; 418 mg Sodium. Calories from Fat: 13% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: CURRIED FETTUCCINE AND VEGETABLES Categories: Pasta, Low-fat, Meatless Yield: 4 servings 12 oz Fettuccine, uncooked 1 tb Vegetable or peanut oil 1 sm Onion; peeled & diced fine 3 Scallions - trimmed and thinly sliced 2 ts Finely chopped garlic 1 Jalapeno pepper (optional) - cored and finely chopped* 1 tb Curry powder 1 lg Ripe tomato; cored & diced -into 1/2-inch cubes -(with liquid and seeds) 1 tb Soy sauce 2 c Vegetables** 2 tb Honey 1/2 c Raisins Lime wedges * (For a milder dish, remove the jalapeno seeds before chopping. For more spice, leave the seeds in.) ** such as grated carrots, diced zucchini, broccoli florets, mushrooms and/or fresh/frozen peas Prepare pasta according to package directions. While pasta is cooking, heat the oil in a medium skillet over medium heat. Add the onion, scallions, garlic and jalapeno pepper. Saute until the onion is wilted and begins to brown, about 4 minutes. Stir in the curry powder and cook for 1 minute. Add the tomato and soy sauce, reduce the heat to low and cook until the tomato begins to give off liquid. Stir in the vegetables and cook 3 to 5 minutes. Remove from heat. Just before draining the pasta, stir 1/4 cup of the cooking liquid into the curry mixture. Return the skillet to low heat and cook until heated through. Drain the pasta and return it to the pot. Add the curry mixture and stir well to coat the pasta with sauce. Add honey and raisins. Stir well. Serve at once, passing the lime wedges separately. Each serving provides: 753 Calories; 22.9 g Protein; 152 g Carbohydrates; 6.8 g Fat; 0 mg Cholesterol; 290 mg Sodium. Calories from Fat: 8% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: PASTA MEXICALI Categories: Pasta, Low-fat Yield: 8 servings 8 oz Penne or Mostaccioli -OR Rotini, uncooked 16 oz Canned black beans -- rinsed and drained 16 oz Canned cannellini beans -- rinsed and drained 11 oz Canned yellow corn kernels -- drained 1 c Chopped red onion 1/2 c Minced red bell pepper 1/4 c Chopped fresh cilantro -(or more, if desired) 1/2 c Chopped fresh parsley; OR.. 2 tb -Dried parsley 1/4 c Cider vinegar 1 tb Dijon mustard 2 Garlic cloves; minced 1 1/2 ts Ground cumin 1/2 ts Cayenne pepper (optional) 1/2 ts Black pepper 1/4 c Vegetable oil Prepare pasta according package directions; drain. In a large bowl, combine pasta, beans, corn, onion, bell pepper, cilantro and parsley. In a separate bowl, combine vinegar, Dijon mustard, garlic, cumin, cayenne and black pepper. Slowly whisk oil into vinegar mixture. Add vinegar mixture to pasta and stir well. Serve well chilled. Each serving provides: 424 Calories; 17.3 g Protein; 71 g Carbohydrates; 9 g Fat; 0 mg Cholesterol; 559 mg Sodium. Calories from Fat: 19% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: SPEEDY SPINACH SPAGHETTI Categories: Pasta, Low-fat, Meatless Yield: 4 servings 1 lb Thin Spaghetti or Linguine -OR Vermicelli, uncooked 10 oz Frozen spinach; thawed 10 oz Fat-free cream cheese 1/2 c Skim milk 1 tb Red wine vinegar 1 ts Chicken bouillon granules 1/2 ts Dried Italian herbs Cook pasta according to package directions. Drain spinach well, squeezing out excess liquid. Combine spinach and remaining ingredients in the container of an electric blender or food processor until smooth. Transfer to a saucepan; heat through. When pasta is done, drain well. Toss sauce with pasta. Serve immediately. Each serving provides: 429 Calories; 20 g Protein; 80.7 g Carbohydrates; 2.2 g Fat; 5.2 mg Cholesterol; 504 mg Sodium. Calories from Fat: 5 % Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: QUICK CHILI PASTA Categories: Pasta, Low-fat Yield: 4 servings 8 oz Medium Shells -OR Elbow Macaroni -OR other medium pasta -shape, uncooked 1 sm Onion - peeled & finely diced 12 oz Canned corn; drained 1 Jalapeno - cored and thinly sliced 1 tb Chili powder 1 ts Cumin 2 Garlic cloves - finely chopped 16 oz Canned red kidney beans - rinsed and drained 1 12-oz jar salsa 1/2 c Shredded Cheddar cheese -(low-sodium) Prepare pasta according to package directions. While pasta is cooking, combine remaining ingredients in large pot and heat until onion is cooked. When pasta is done, drain well. Transfer to a serving bowl. Add contents of pot and toss gently until well combined. Sprinkle Cheddar on top and serve immediately. *May be frozen. To reheat, thaw completely and heat in large saucepan over medium-high heat until warmed through. Each serving provides: 305 Calories; 13.7 g Protein; 53.7 g Carbohydrates; 5.3 g Fat; 11.3 mg Cholesterol; 314 mg Sodium. Calories from Fat: 15% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: PENNE WITH QUICK TOMATO SAUCE AND RICOTTA CHEESE Categories: Pasta, Low-fat, Meatless Yield: 6 servings 1 lb Penne or Mostaccioli -OR other medium pasta -shape, uncooked 28 oz Canned whole plum tomatoes -(with liquid) 1/2 c Loosely packed fresh basil 2 sm Garlic cloves -- finely chopped 1 c Part-skim ricotta cheese 1/4 c Parmesan cheese Chopped fresh basil -OR parsley (for garnish) Prepare pasta according to package directions. While pasta is cooking, combine the tomatoes, basil and garlic in a blender or food processor. Blend at low speed until tomatoes are completely pureed. Pour mixture into a large saucepan. Heat to boiling, reduce the heat and simmer 5 minutes. When pasta is done, drain well. Return pasta to cooking pot, add the tomato sauce and heat over low heat until sauce is simmering and the pasta is coated with sauce. Remove pot from heat and stir in ricotta and Parmesan cheeses until evenly distributed. Divide among serving plates and top with chopped fresh basil or parsley. Each serving provides: 530 Calories; 22.2 g Protein; 94 g Carbohydrates; 6.8 g Fat; 15.9 mg Cholesterol; 348 mg Sodium. Calories from Fat: 12% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: PASTA SALAD WITH PINEAPPLE-MINT SALSA Categories: Pasta, Salads, Main dish, Low-fat Yield: 4 servings 1 lb Mostaccioli or Ziti -OR other medium pasta -shape, uncooked 1 sm Cucumber 8 Fresh strawberries; washed, - hulled and finely chopped 2 tb Coarsely chopped fresh mint 2 c Finely diced pineapple -(fresh) 1/4 ts Salt 1/2 c Low fat yogurt 1/4 c Non-fat sour cream 1/4 c Orange juice 1 tb Brown sugar or honey Prepare pasta according to package directions. While pasta is cooking, peel the cucumber, trim the ends and cut it in half lengthwise. Scoop out the seeds with a spoon and cut the cucumber into 1/4-inch pieces. Combine the cucumber, strawberries, pineapple and salt in a small bowl and stir until blended. (This salsa can be made and refrigerated up to one day in advance.) In a small bowl, mix together yogurt, sour cream, orange juice and brown sugar or honey. When pasta is done, drain well and rinse under cold water. Drain again and transfer to a mixing bowl. Add the yogurt mixture and mix well. Toss in the fruit salsa, season to taste and serve. Each serving provides: 904 Calories; 31.1 g Protein; 184 g Carbohydrates; 4.5 g Fat; 0.5 mg Cholesterol; 176 mg Sodium. Calories from Fat: 5% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: GAZPACHO PASTA WITH CANNELLINI BEANS Categories: Pasta, Lowfat Yield: 4 servings 1 lb Elbow Macaroni or Radiatore -OR other medium pasta -shape, uncooked 3 lg Ripe tomatoes; finely diced 2 md Cucumbers; peeled, - seeded and finely diced 1 md Red onion; diced 2 c Vegetable or tomato juice 1 tb Worchestershire sauce 3 tb Red wine vinegar 16 oz Canned cannellini beans - drained and rinsed well 3 tb Chopped fresh parsley Salt and pepper to taste Prepare pasta according to package directions. Drain and rinse under cold water. In a large bowl, stir together remaining ingredients; serve. Each serving provides: 343 Calories; 14.8 g Protein; 70.1 g Carbohydrates; 1.8 g Fat; 0 mg Cholesterol; 495 mg Sodium. Calories from Fat: 5% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: LINGUINE STIR-FRY WITH GREEN BEANS AND GARLIC Categories: Pasta, Low-fat Yield: 6 servings 1 lb Linguine or Spaghetti -OR Thin Spaghetti, - uncooked 2 ts Vegetable oil; divided 1 lb Boneless chicken breasts - (skinless), - cut into slivers 1 lb Green beans - trimmed and cut in half 2 Red bell peppers; diced 4 Garlic cloves; minced, OR.. 1 1/2 ts Garlic powder 1/4 c Teriyaki sauce 1 c Low-sodium chicken broth Prepare pasta according to package directions; drain. In a large non-stick wok or skillet, warm 1 teaspoon of the vegetable oil over high heat. Add the chicken and stir-fry until firm and opaque, about 4 minutes. Remove the chicken and set it aside. Add the second teaspoon of oil to the pan. Add green beans, reduce heat to medium, cover and cook for 7 minutes. Uncover, add red pepper, stir well and cook an additional 5 minutes. Add the garlic and stir-fry for 30 seconds. Stir in the teriyaki sauce and the chicken broth. Heat to a simmer and then toss with the chicken and pasta. Serve immediately. Each serving provides: 675 Calories; 38.4 g Protein; 117 g Carbohydrates; 5.3 g Fat; 44.2 mg Cholesterol; 625 mg Sodium. Calories from Fat: 7% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: SWIFT SPAGHETTI WITH ZUCCHINI AND ARTICHOKE HEARTS Categories: Pasta, Low-fat, Meatless Yield: 4 servings 1 lb Spaghetti or Linguine -- uncooked 2 ts Vegetable oil 2 md Onions; thinly sliced 1 Carrot; shredded 2 md Zucchini; coarsely grated 8 1/2 oz Canned artichoke hearts -- drained and quartered 2 ts Garlic powder 1 ts Dried parsley Salt and pepper to taste 1/4 c Grated Romano cheese Cook pasta according to package directions. While pasta is cooking, warm the oil in a large saucepan over medium heat. Add the onions, cover the pan and cook for 5 minutes. Add the carrot, zucchini, artichoke hearts, garlic powder and dried parsley. Cover the pan and cook for 5 more minutes. When pasta is done, drain it well. Toss sauce with pasta, season with salt and pepper, and sprinkle with Romano cheese. Each serving provides: 905 Calories; 32.4 g Protein; 175 g Carbohydrates; 8 g Fat; 6.5 mg Cholesterol; 131 mg Sodium. Calories from Fat: 8% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: LAYERED SOUTHWESTERN PASTA SALAD Categories: Salads, Pasta, Meatless Yield: 6 servings 8 oz Medium Shells - or Elbow Macaroni - or other medium - pasta shape, uncooked 2 ts Vegetable oil 1/2 ts Ground cumin Salt to taste 15 oz Canned black beans - rinsed and drained 11 oz Canned whole kernel corn - drained 1 Red bell pepper - seeds and ribs removed, - cut into strips 3/4 c Sliced green onions 2 1/4 oz Canned sliced black olives - drained 3/4 c Non-fat mayonnaise 1/2 c Non-fat sour cream 1/4 c Hot or mild salsa; plus... 2 tb Hot or mild salsa 2 tb Minced fresh cilantro Prepare pasta according to package directions. Drain and rinse under cold water; drain again. Toss with oil and sprinkle with cumin. Salt to taste. Layer pasta, beans, corn, bell pepper, green onions and olives in a 2 1/2- to 3-qt. straight-sided glass bowl. In a small bowl combine mayonnaise, sour cream and salsa; mix well. Spread mixture evenly over top of pasta, sealing to edge of bowl. Sprinkle with cilantro. Cover bowl tightly and chill overnight. Each serving provides: 426 Calories; 20.4 g Protein; 56 g Carbohydrates; 14.5 g Fat; 15.7 mg Cholesterol; 499 mg Sodium. Calories from Fat: 30% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: PASTA STIR-FRY Categories: Pasta, Stir-fry, Meatless Yield: 4 servings 1 lb Penne or Mostaccioli - or Radiatore, uncooked 2 ts Cornstarch 3 tb Low-sodium soy sauce 3 tb Rice wine vinegar - or white wine vinegar 1 Bouillon cube -(chicken or vegetable) 1 c Hot water 2 Carrots; scraped and cut - into 1/4-inch rounds 2 ts Vegetable oil 3 Garlic cloves; minced 8 oz Snow peas, stems removed 1/4 ts Hot red pepper flakes Freshly ground black pepper -to taste Cook pasta according to package directions. While pasta is cooking, in a small bowl, stir together the cornstarch, soy sauce, vinegar, bouillon cube and hot water. Set aside. In a large skillet or wok, warm the vegetable oil over medium-high heat. Add carrots, garlic and snow peas and stir-fry until vegetables are tender. Lower heat to medium-low and stir in the hot red pepper flakes and soy sauce mixture. When pasta is done, drain well. Add pasta to stir-fry mixture. Bring to a boil. Lower heat, cover and cook until pasta is heated through. Season to taste with freshly ground black pepper. Serve immediately. Each serving provides: 713 Calories; 24.1 g Protein; 139 g Carbohydrates; 5.7 g Fat; 195 mg Cholesterol; 826 mg Sodium. Calories from Fat: 7% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: ROASTED VEGETABLE LASAGNE Categories: Main dish, Meatless Yield: 8 servings 12 Pieces Lasagne, uncooked Vegetable oil cooking spray 8 oz Mushrooms, halved 2 Zucchini or yellow squash -halved lengthwise and cut -crosswise into 1/2" pieces 2 Yellow or red bell peppers - cut into 1-inch pieces 1 sm Red onion - cut into 1-inch pieces 2 tb Balsamic vinegar 1 ts Olive or vegetable oil 2 Garlic cloves; minced 1/2 ts Dried rosemary, crushed 26 oz Fat-free spaghetti sauce 15 oz Part-skim ricotta cheese 10 oz Frozen chopped spinach - thawed, squeezed dry 1 lg Egg white 1/4 ts Hot red pepper flakes 1 c Shredded mozzarella cheese - (part-skim) 1/4 c Grated Parmesan cheese Prepare lasagne according to package directions. While lasagne is cooking, heat oven to 425 degrees F. Coat a shallow metal roasting pan with cooking spray. Add mushrooms, squash, bell peppers and onion. In a small dish, combine vinegar, oil, garlic and rosemary; brush evenly over vegetables. Bake vegetables 15 minutes; toss vegetables. Continue baking 8 to 10 minutes or until vegetables are browned and tender. Spoon 1 cup spaghetti sauce over bottom of 13 x 9-inch baking dish. Arrange 4 pieces of lasagne (3 lengthwise, 1 widthwise) over the sauce. Cover lasagne with 1 cup sauce. In a medium bowl, combine ricotta cheese, spinach, egg white and hot red pepper flakes. Drop half the cheese mixture by spoonfuls over sauce; arrange half of the roasted vegetables between spoonfuls of cheese mixture. Arrange another 4 pieces of lasagne over cheese and vegetables, pressing lightly; top with 1 cup sauce. Repeat layering with remaining cheese, roasted vegetables, 4 pieces of lasagne and remaining sauce. Reduce oven temperature to 375 degrees F. Cover lasagne with foil; bake 45 minutes. Uncover; sprinkle with mozzarella and Parmesan cheese; continue baking, uncovered, 5 minutes or until cheese is melted. Let stand 10 minutes before serving. Each serving provides: 390 Calories; 20.1 g Protein; 49.6 g Carbohydrates; 13.5 g Fat; 26.5 mg Cholesterol; 698 mg Sodium. Calories from Fat: 30% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: NOODLE EGGPLANT CASSEROLE Categories: Pasta, Meatless Yield: 4 servings 8 oz Medium Egg Noodles - uncooked 1 Eggplant; peeled and cut - into 1/4-inch slices 1/2 c Egg substitute 3/4 c Fine dry bread crumbs 16 oz Low-sodium tomato sauce 1/2 ts Garlic powder 1/8 ts Pepper 1/2 ts Oregano 1/3 c Grated Parmesan cheese - divided 4 oz Part-skim mozzarella cheese - thinly sliced, divided Prepare noodles according to package directions. While noodles are cooking, dip each slice of eggplant into egg substitute, then into bread crumbs. Coat each side well. Spray a cookie sheet with vegetable cooking spray. Place eggplant slices on cookie sheet and place under broiler for 3 to 4 minutes on each side, or until lightly browned. Preheat oven to 375 degrees F. In a medium bowl, combine tomatoes, tomato sauce, garlic powder, pepper and oregano. When noodles are done, drain well. Spray a 2-quart baking dish with cooking spray. Place a layer of eggplant in bottom of baking dish. Layer half the noodles, followed by half the tomato mixture. Sprinkle half the Parmesan cheese and half the mozzarella cheese on top. Cover with foil and bake for 30 minutes. Remove foil and continue baking 15 minutes, until cheese is melted and top is lightly browned. Each serving provides: 459 Calories; 25.6 g Protein; 63.3 g Carbohydrates; 11.7 g Fat; 74.7 mg Cholesterol; 531 mg Sodium. Calories from Fat: 23% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: STUFFED SHELLS MARINARA Categories: Pasta, Meatless Yield: 4 servings 24 Jumbo Shells, uncooked 20 oz Frozen chopped spinach - thawed 2 c Low-fat cottage cheese 1/4 c Grated onion 14 oz Spaghetti sauce 1/4 c Parmesan cheese Prepare pasta according to package directions. While pasta is cooking, cook spinach according to package directions. Drain spinach thoroughly in colander by pressing out extra liquid with a large spoon; cool. In a medium bowl, combine spinach with cottage cheese and onion. When pasta is done, drain. Rinse with cold water and drain again. Preheat oven to 375 degrees F. Spoon cheese mixture into shells. Place shells in a lightly oiled 9 x 13 x 2-inch baking dish. Pour spaghetti sauce over shells. Sprinkle with Parmesan cheese. Cover with foil. Bake 25 to 30 minutes or until hot. Each serving provides: 457 Calories; 29.6 g Protein; 66.6 g Carbohydrates; 9.0 g Fat; 9.9 mg Cholesterol; 1078 mg Sodium. Calories from Fat: 17% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: ORZO BAKED IN RED PEPPERS Categories: Pasta, Meatless, Side dish Yield: 6 servings 8 oz Orzo or Ditalini; uncooked -OR other small pasta shape 2 ts Vegetable oil 2 Garlic cloves; minced 1 md Onion; finely diced 1 Celery stalk; finely diced 1 ts Fresh thyme; OR... 1/2 ts -Dried thyme 1 tb Chopped fresh parsley 1/2 c Grated Parmesan cheese 2 c Low-sodium chicken broth - divided 4 oz Provolone cheese - grated and divided 6 md Red bell peppers 3 ts Dry bread crumbs Prepare pasta according to package directions; drain and set aside. Put the vegetable oil in a medium saucepan and warm over medium heat. Add garlic, onion and celery. Cover pan and let vegetables cook until very soft. Remove from heat. Stir in pasta, thyme, parsley, Parmesan cheese, salt, 1/2 cup of the chicken broth and half the provolone. Preheat oven to 350 degrees F. Cut the tops off the peppers and remove the seeds. Cut a small piece off the bottom of each pepper so they will stand up. Spoon the pasta mixture into each of the peppers and then set the peppers in a baking dish. Sprinkle 1/2 teaspoon bread crumbs on top of each pepper. Sprinkle remaining provolone over top of each pepper. Pour the remaining 1 1/2 cups chicken broth around the peppers. Bake for 45 minutes, until peppers are brown on top and very tender. Remove peppers from baking dish with a spatula. Serve immediately. Each serving provides: 295 Calories; 14.8 g Protein; 36.3 g Carbohydrates; 10 g Fat; 20 mg Cholesterol; 552 mg Sodium. Calories from Fat: 31% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: VEGETABLE PESTO LASAGNE Categories: Main dish, Meatless Yield: 10 servings 12 Pieces Lasagne, uncooked 3 c Low-fat spaghetti sauce - (chunky vegetable style) 1 1/2 c Water 15 oz Part-skim ricotta cheese 1/2 c Egg substitute 1/2 c Grated mozzarella cheese - (part-skim), divided 1/4 ts Black pepper 1 c Packed fresh basil 1/4 c Grated Parmesan cheese 2 Garlic cloves 1/4 c Italian salad dressing -(fat-free) Vegetable oil cooking spray This lasagne is especially quick, because you don't need to cook the lasagne before assembling! In a medium bowl, stir together the spaghetti sauce and water. Combine ricotta cheese, egg substitute, 1/4 cup of the mozzarella cheese and pepper in a bowl. In a food processor or blender, add basil, Parmesan cheese and garlic; process until smooth. Add Italian dressing; process until blended. Fold basil mixture (pesto) into ricotta mixture. Spray a 9 x 13-inch baking pan with cooking spray. Spread 1 cup of the sauce over the bottom of the pan. Arrange 4 pieces of lasagne (3 lengthwise, 1 widthwise) over the sauce. Cover with 1 1/2 cups of the sauce. Spread half the ricotta mixture on top. Arrange another 4 pieces of lasagne over ricotta, and top with another cup of the sauce. Spread remaining ricotta mixture on top. Arrange final 4 pieces of lasagne over ricotta mixture and cover with remaining sauce. Preheat oven to 350 degrees F. Cover lasagne with foil and bake for 1 hour and 5 minutes. Uncover lasagne, sprinkle remaining mozzarella cheese on top and bake an additional 5 minutes uncovered. Cover and let stand 15 minutes before serving. Each serving provides: 255 Calories; 14.1 g Protein; 30.7 g Carbohydrates; 8.9 g Fat; 18.3 mg Cholesterol; 504 mg Sodium. Calories from Fat: 31% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: FETTUCCINE WITH TOMATO-POBLANO SAUCE AND GREEN CHILE GOAT CH Categories: Pasta, Meatless Yield: 4 servings 12 oz Fettuccine, uncooked 2 Poblano chiles; OR... 2 -Green bell peppers AND... 1 -Jalapeno pepper 1 tb Olive or vegetable oil 1 sm Red onion; finely diced 2 ts Minced garlic 1/3 c Dry red wine 15 oz Canned plum tomatoes - (with liquid), - coarsely chopped 2 tb Thinly sliced fresh basil 1/2 ts Sugar Salt Freshly ground pepper 1 c Soft goat cheese; OR... 8 oz -Plain Boursin cheese Roast the poblanos or the green peppers and the jalapeno directly over a gas jet of the range (or under a pre-heated broiler), turning them often with a pair of tongs, until blackened on all sides. Transfer them to a bowl and cover tightly with plastic wrap. Let stand until cool. Cut the peppers in half lengthwise and remove the stem and seeds. Scrape off the blackened skin of the pepper. Cut the peppers into 1/2-inch cubes. Heat the oil in a medium saucepan over medium heat. Add the onion and garlic and cook, stirring, until the onion is softened, about 3 minutes. Pour in the wine, increase the heat to high and boil until the wine is reduced to 1 tablespoon. Add the tomatoes and two-thirds of the peppers and heat to boiling. Reduce the heat to a simmer and cook until the tomatoes are very tender, about 20 minutes. Stir occasionally to break up the tomato pieces. Add the basil, sugar and salt and pepper to taste. Combine the goat cheese and the remaining peppers in a food processor or blender. Process until the peppers are finely chopped and the cheese is very creamy. Prepare pasta according to package directions. Drain the pasta and return it to the pot. Add the tomato sauce and half the cheese mixture and cook over medium heat until the cheese is melted and the pasta is coated with the sauce. Transfer pasta to a serving bowl. Serve, passing the remaining goat cheese separately. Each serving provides: 635 Calories; 25.9 g Protein; 88 g Carbohydrates; 18.7 g Fat; 28.3 mg Cholesterol; 303 mg Sodium. Calories from Fat: 26% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: THREE BEAN PASTA Categories: Pasta, Meatless Yield: 4 servings 1 lb Medium or Wide Egg Noodles -- uncooked 15 oz Canned kidney beans -- rinsed and drained 15 oz Canned chickpeas -- rinsed and drained 1 c Frozen green beans; thawed 1 sm Red onion; chopped 1 Red bell pepper - seeds and ribs removed, - chopped 3 tb Dijon mustard 2 tb Vegetable oil 3 tb Red wine vinegar 3 tb Chopped fresh parsley Prepare pasta according to package directions; drain. Rinse under cold water and drain again. In a large bowl, stir together the pasta, kidney beans, chickpeas, green beans, onion and bell pepper. In a small bowl, stir together the remaining ingredients. Toss pasta with dressing and serve. Serves 4-6 Each serving provides: 374 Calories; 59.6 g Carbohydrates; 14.7 g Protein; 9.3 g Fat; 0 mg Cholesterol; 129 mg Sodium. Calories from Fat: 17% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: SPAGHETTI WITH ROASTED ZUCCHINI AND OLIVES Categories: Pasta, Meatless Yield: 4 servings 1 lb Spaghetti or Thin Spaghetti - or Linguine, uncooked 3 md Zucchini; sliced 1/2" thick 1 ts Vegetable oil 2 md Onions; chopped 3 Garlic cloves; minced 12 oz Roasted peppers, diced -(liquid reserved) 12 Black olives, sliced 1/2 ts Crushed red pepper flakes Salt and pepper to taste 1/4 c Crumbled feta cheese Prepare pasta according to package directions. Drain and rinse with cold water; drain again. Preheat oven to 500 degrees F. Spray 2 large cookie sheets with vegetable oil cooking spray. Lay the zucchini on the sheets and spray them with cooking spray. Roast the zucchini 8 to 10 minutes, until tender. In a medium, non-stick skillet warm the vegetable oil over medium heat. Add the onion and garlic and saute it until lightly browned, about 5 minutes. Add the onion and garlic to the zucchini and stir in the roasted peppers, olives, red pepper flakes and pasta. Season with salt and pepper and sprinkle with feta cheese. Each serving provides: 297 Calories; 10.7 g Protein; 49.8 g Carbohydrates; 7 g Fat; 13.7 mg Cholesterol; 800 mg Sodium. Calories from Fat: 10% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: PRIMAVERA WITH ZUCCHINI, TOMATO AND CORN Categories: Pasta, Meatless Yield: 6 servings 1 lb Mostaccioli or Med. Shells -OR other medium pasta -shape, uncooked 1 tb Vegetable oil 1 Garlic clove; minced 1 md Red onion; chopped 2 c Chopped zucchini 2 c Chopped fresh tomato 1 c Fresh corn -OR frozen corn, thawed 1/2 ts Hot red pepper flakes 1 c Skim milk 1/2 c Grated Parmesan cheese - (freshly grated) 1/4 c Minced Italian parsley -(flat-leaf) Salt Freshly ground pepper ------------------------------OPTIONAL GARNISH------------------------------ Additional Parmesan cheese - (freshly grated) Prepare pasta according to package directions; drain. Heat the oil in a large skillet. Add the garlic, red onion and zucchini and cook over medium-high heat until the garlic and onion are golden. Reduce heat to medium and add the tomato, corn, red pepper flakes, skim milk and Parmesan cheese. Stir until the cheese is melted and the vegetables are hot. Add the pasta and parsley and mix thoroughly. Season with salt and pepper to taste. Each serving provides: 463 Calories; 18.7 g Protein; 81.9 g Carbohydrates; 7.1 g Fat; 7.29 mg Cholesterol; 192 mg Sodium. Calories from Fat: 11% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: STUFFED SHELLS WITH BROCCOLI Categories: Main dish, Meatless Yield: 6 servings 24 Jumbo Shells, uncooked 10 oz Frozen chopped broccoli -- thawed 1 c Part-skim ricotta cheese 1/2 c Shredded Swiss cheese 1 tb Shredded onion 29 oz Canned crushed tomatoes 1/2 ts Dried basil 1/2 ts Dried oregano Salt Freshly ground black pepper Prepare pasta according to package directions; drain. Combine broccoli, ricotta cheese, Swiss cheese, onion, oregano, basil, salt and pepper. Stir together until well blended. Pour about 1 cup tomatoes over bottom of 13 x 9 x 2-inch baking pan, breaking up tomatoes with a fork. Spoon 1 round tablespoon of cheese mixture into each shell and place open-side up in an even layer in the pan. Pour remaining tomatoes over and around shells. Cover pan with foil. Bake at 375 degrees F for about 25 minutes until heated through, and serve. Each serving provides: 268 Calories; 14.3 g Protein; 39.8 g Carbohydrates; 6.6 g Fat; 20.9 mg Cholesterol; 107 mg Sodium. Calories from Fat: 22% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: LOW-FAT VEGETABLE LASAGNE Categories: Main dish, Low-fat, Meatless Yield: 8 servings 9 Pieces Lasagne, uncooked 1 md Yellow onion; chopped 1 ts Vegetable oil 2 Garlic cloves; crushed 8 oz Mushrooms, sliced thin -- (optional) 1/4 c Fresh parsley, chopped 10 oz Frozen spinach; thawed -- drained thoroughly 1/4 ts Salt 1/2 ts Dried basil 1/2 ts Dried oregano 2 c Meatless tomato sauce -OR meatless spaghetti sauce 15 oz Part-skim ricotta cheese -OR reduced fat ricotta 3/4 c Shredded mozzarella cheese - (part-skim) 2 tb Grated Parmesan cheese Prepare pasta according to package directions; drain and cover with cool water until ready to use. While pasta is cooking, combine onions and oil in a skillet over medium heat until golden, about 5 minutes. Add the garlic and cook about 1 minute. Spoon out half the onions and reserve for later. Add the mushrooms (if using) to the onions in the skillet. Cook, stirring over medium heat, until the mushrooms are tender and slightly browned, about 7 minutes. Add the parsley and a pinch of salt; transfer to a bowl. Add the reserved cooked onion and the spinach to the skillet. Cover and cook over medium heat until the spinach is wilted, about 3 minutes. Uncover and cook over medium heat to evaporate any excess moisture, about 1 minute. Season with a pinch of salt. Heat oven to 350 degrees F. Drain the lasagne and pat dry with paper towels. Mix the oregano and basil with the tomato sauce. Spread 1 cup tomato sauce in the bottom of a 13 x 9 x 3-inch pan. Arrange 3 lasagne pieces, slightly overlapping, in the pan. Spoon the spinach mixture on top in an even layer. Spread with half of the ricotta. Sprinkle with 1/4 cup of the shredded mozzarella cheese. Arrange a layer of 3 more lasagne pieces. Spread with the mushrooms, the remaining ricotta mixture, and 1/4 cup of the mozzarella. Top with the remaining 3 pieces of lasagne, 1 cup of tomato sauce and 1/2 cup of the mozzarella cheese. Sprinkle with Parmesan cheese. Bake until brown and bubbly, about 45 minutes. Each serving provides: 243 Calories; 15.1 g Protein; 29.9 g Carbohydrates; 7.7 g Fat; 23.7 mg Cholesterol; 228 mg Sodium. Calories from Fat: 28% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: MINI NOODLE KUGELS WITH RASPBERRY FILLING Categories: Desserts, Pasta, Low-fat Yield: 9 Kugels 4 oz Medium or Wide Egg Noodles - uncooked 1/2 c Egg substitute 3 tb White sugar 1/4 ts Ground cinnamon 1 pn Nutmeg 1/2 c Low-fat cottage cheese 1/3 c Applesauce 1/4 c Chopped dried apples -OR raisins Vegetable oil cooking spray 18 ts Raspberry jam Preheat the oven to 350 degrees F. Prepare egg noodles according to package directions. While the noodles are cooking, beat the egg substitute, sugar, cinnamon and nutmeg in a large bowl until the sugar is dissolved and the mixture is foamy. Fold in the cottage cheese, applesauce and chopped dried apple or raisins. Lightly spray a muffin tin (preferably non-stick) with the vegetable oil cooking spray. (Do not use baking cups.) Drain the noodles in a colander and immediately add them to the egg mixture. Fill each muffin tin 1/2 full. Add 2 teaspoons raspberry jam to each cup, then fill the muffin cups to full. Bake until firm and the tops are golden brown, about 45 minutes. Serve warm. Each serving provides: 158 Calories; 7.6 g Protein; 28.5 g Carbohydrates; 1.7 g Fat; 18.6 mg Cholesterol; 120 mg Sodium. Calories from Fat: 8% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: TERIYAKI SAUCE WITH PEAS AND STRAW MUSHROOMS Categories: Pasta, Low-fat, Meatless Yield: 6 servings 1 lb Favorite pasta shape -- uncooked 1 tb Vegetable oil 2 tb Sesame oil 1 1-inch piece fresh ginger -- minced, or 2 ts -Dried ginger 3 Garlic cloves; minced 1/4 c Teriyaki sauce 3 1/2 c Low-sodium chicken broth - skimmed of fat, divided 2 tb Cornstarch 8 oz Canned straw mushrooms -- drained* 4 oz Canned water chestnuts -- drained and finely diced 1 c Frozen peas Prepare pasta according to package directions; drain. In a large, non-reactive (non-aluminum) saucepan, mix together vegetable oil, sesame oil, ginger, garlic and teriyaki sauce. Bring mixture to a simmer over medium heat and cook until aromatic and sizzling, about 3 minutes. In a small bowl, stir together 1/4 cup of the chicken broth and the cornstarch until cornstarch dissolves. Stir the remaining chicken broth into the teriyaki sauce mixture and bring to a boil. Slowly stir in dissolved cornstarch and let simmer for 3 minutes. Add mushrooms, water chestnuts and peas to sauce and cook until vegetables are heated through. Toss the sauce with cooked pasta and serve. *Straw mushrooms can be found with the Asian foods in your supermarket. Each serving provides: 667 Calories; 22.4 g Protein; 120 g Carbohydrates; 10.3 g Fat; 1.2 mg Cholesterol; 868 mg Sodium. Calories from Fat: 14% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: LINGUINE WITH EXOTIC MUSHROOMS Categories: Pasta, Meatless Yield: 2 servings 6 oz Linguine, uncooked 4 oz Button mushrooms 4 oz Wild mushrooms -(shiitake, cremini -or oyster) 1 tb Butter or margarine 2 tb Chopped fresh parsley 1/4 c Low-fat sour cream 1/4 c Skim milk Salt Freshly ground pepper Prepare pasta according to package directions. While pasta is cooking, wipe all the mushrooms clean with a paper towel. Trim the stem end from the mushrooms. (Remove all of the stems if you are using shiitakes.) Slice mushrooms 1/4-inch thick. Melt the butter or margarine over low heat in a large skillet with a tight-fitting lid. Add mushrooms and parsley, cover skillet and let mushrooms cook until they are completely tender and have released their liquid, about 15 minutes. Check the mushrooms once or twice during cooking to make sure they are not browning. Whisk the sour cream and milk in a small bowl until smooth. Just before draining the pasta, mix 1/4 cup of the pasta cooking water into the sour cream mixture. Drain the pasta and transfer it to the skillet. Add the sour cream mixture and heat to boiling. Add salt and pepper to taste. Boil together one minute, tossing pasta to coat with sauce and to evenly distribute mushrooms. Divide pasta between two plates, spooning extra sauce on top. Serve immediately. Each serving provides: 509 Calories; 18.3 g Protein; 92.5 g Carbohydrates; 8 g Fat; 16.1 mg Cholesterol; 104 mg Sodium. Calories from Fat: 20% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: TEX-MEX LASAGNE Categories: Pasta, Main dish, Meatless Yield: 1 Casserole 12 Pieces Lasagne, uncooked 3 c Tomato or spaghetti sauce 1 c Water 15 1/2 oz Canned kidney beans -- drained 10 oz Frozen corn; thawed 1 pk Chili seasoning mix 2 c Part-skim ricotta cheese 1 1/2 c Grated Monterey Jack cheese - (reduced-fat) In a medium bowl, stir together the spaghetti sauce, water, beans, corn and chili seasoning mix. Spread 1 cup of the sauce mixture over the bottom of a 9 x 13-inch baking pan. Arrange 4 pieces of lasagne (3 lengthwise, 1 widthwise) over the sauce. Cover with 1 cup of sauce. Spread 1/2 of the ricotta on top. Arrange another 4 pieces of lasagne over the ricotta and top with another cup of sauce. Spread remaining ricotta on top. Arrange final 4 pieces of lasagne on top. Cover with remaining sauce. Refrigerate for at least 6 hours. Preheat oven to 350 degrees F. Cover lasagne with foil and bake for 45 minutes covered. Uncover lasagne, sprinkle Monterey Jack cheese on top and bake an additional 15 minutes uncovered. Let stand 15 minutes before serving. Serves 6 to 8 Each serving provides: 529 Calories; 25.2 g Protein; 66.7 g Carbohydrates; 19.2 g Fat; 43.3 mg Cholesterol; 987 mg Sodium. Calories from Fat: 32% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: COLUMBUS' QUINCENTENNIAL (500 YEARS) MACARONI AND CHEESE Categories: Pasta, Meatless Yield: 4 servings 8 oz Elbow Macaroni, uncooked 2 Ripe tomatoes; sliced 2 tb Butter or margarine 1 tb Flour 1/4 ts Dry mustard 1/2 ts Salt 2 c Skim milk 2 c Grated hard cheese - (such as Cheddar) 1/2 c Fresh bread crumbs Prepare pasta according to package directions; drain in colander. Preheat oven to 375 degrees F. Slice the tomatoes into 1/2-inch thick slices. Set aside on a small plate. Crumble the bread crumbs with your fingertips. Set aside on another small plate. Into a 2-quart saucepan over medium heat, melt the butter or margarine. Add the flour, dry mustard and salt, then cook together for 2 to 3 minutes. Add the milk little by little and continue stirring until mixture thickens. Add cheese and stir until melted. Place two slices of tomato in bottom of pan, then half the pasta. Place another two slices of tomato, the remainder of the pasta, and pour the sauce over all. Arrange three slices of tomato on top and sprinkle with bread crumbs. Bake for 20 minutes. Serve immediately. Each serving provides: 466 Calories; 23.8 g Protein; 39.6 g Carbohydrates; 23.6 g Fat; 61.9 mg Cholesterol; 754 mg Sodium. Calories from Fat: 46% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: PASTA AND SPINACH PESTO Categories: Pasta, Meatless Yield: 8 servings 1 lb Spaghetti or Linguine -OR Thin Spaghetti, - uncooked 10 oz Frozen spinach - thawed, well drained 2 tb Vegetable oil 1/4 c Grated Parmesan cheese 2 tb Chopped parsley 2 Garlic cloves 1/2 ts Salt 1/2 ts Dried basil 2 tb Butter or margarine 1/3 c Water 4 oz Crumbled feta cheese Prepare pasta according to package directions; drain. In blender or food processor, combine spinach, oil, Parmesan cheese, parsley, garlic, salt and basil. Blend at medium speed or process until finely chopped. Melt margarine in water. With blender or processor running, gradually pour in melted margarine mixture until blended. Toss with pasta. Sprinkle feta on top and serve. Each serving provides: 518 Calories; 18.1 g Protein; 83.2 g Carbohydrates; 12.2 g Fat; 15.1 mg Cholesterol; 417 mg Sodium. Calories from Fat: 21% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: GARDEN FRESH PASTA WITH TOMATO-BASIL SAUCE Categories: Pasta, Meatless Yield: 6 servings 1 lb Spaghetti or Linguine -- or Thin Spaghetti, -- uncooked 4 md Tomatoes -- seeded and chopped 15 oz Italian-flavor tomato sauce 1 ts Dried basil; OR... 2 tb -Chopped fresh basil 1/2 ts Freshly ground black pepper 1 tb Vegetable oil 1 lb Fresh asparagus - cut into 1-inch pieces* 1 md Zucchini or yellow squash - halved and thinly sliced 1 md Red bell pepper - cut in 1/2-inch pieces Parmesan cheese - freshly grated Prepare pasta according to package directions; drain. In a large saucepan, combine tomatoes, tomato sauce, basil and black pepper; mix well and bring to a boil. Reduce heat, cover and simmer 20 minutes. Remove cover and cook, stirring occasionally, 15 to 20 minutes longer, or until slightly thickened. In a large skillet, heat oil over medium-high heat. Add asparagus, zucchini and bell pepper. Stir-fry until vegetables are tender. Combine pasta with vegetable mixture and toss well. Spoon tomato sauce over pasta and sprinkle with Parmesan cheese. *If desired, substitute two 10-oz. packages frozen asparagus, cut, thawed and drained, for fresh asparagus. Each serving provides: 614 Calories; 21.8 g Protein; 121 g Carbohydrates; 5.4 g Fat; 0 mg Cholesterol; 301 mg Sodium. Calories from Fat: 8% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: SPRINGTIME PASTA SALAD Categories: Salads, Pasta, Meatless Yield: 6 servings 12 oz Spaghetti or Linguine - OR Thin Spaghetti, - uncooked 1 tb Vegetable oil 8 oz Broccoli florets 8 oz Asparagus, cut in 1" pieces 4 Scallions or spring onions - cut in 1-inch slices 2 Garlic cloves - finely chopped 10 oz Frozen peas - thawed & drained 1 Green or red bell pepper - coarsly chopped 8 oz Mushrooms, sliced 1/4 c Minced fresh parsley ---------------------------------DRESSING:--------------------------------- 3 tb Red wine vinegar 3 tb Fresh lemon juice 1 tb Dijon mustard 1/2 ts Basil 1/2 ts Oregano 1/2 ts Thyme 1/8 ts Cayenne pepper Freshly ground black pepper 2 tb Vegetable oil Prepare pasta according to package directions; drain. In a large pot, cook broccoli and asparagus in boiling water until crisp yet tender, about 4 minutes. Drain and add to pasta. Add scallions, garlic, peas, bell pepper, mushrooms and parsley to pasta. In a small bowl, whisk together first seven dressing ingredients. Slowly whisk in the oil until dressing is well blended. Pour dressing over pasta mixture and toss gently until well mixed. Each serving provides: 539 Calories; 19.4 g Protein; 95.5 g Carbohydrates; 9.5 g Fat; 0 mg Cholesterol; 134 mg Sodium. Calories from Fat: 16% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: GAZPACHO PASTA SALAD Categories: Salads, Pasta, Meatless Yield: 6 servings 8 oz Rotini, Twists or Spirals - uncooked 4 md Ripe tomatoes - peeled, seeded & chopped 1/2 c Sliced green onions 1/2 c Cucumber -(peeled, seeded & chopped) 1 Garlic clove; minced 2 tb Chopped cilantro; OR... 2 ts -Dried cilantro 2 tb Olive oil 1 tb Red or white wine vinegar 1 ts Salt Cayenne pepper to taste Prepare pasta according to package directions; drain. Combine pasta with remaining ingredients. Cover and chill at least 1 hour. Serves 6-8 Each serving provides: 127 Calories; 3.2 g Protein; 19.1 g Carbohydrates; 4.4 g Fat; 0 mg Cholesterol; 312 mg Sodium. Calories from Fat: 31% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: WINTER VEGETABLE LASAGNE Categories: Main dish, Pasta, Meatless Yield: 8 servings 1 lb Lasagne, uncooked 2 tb Margarine 1 lg Onion; diced 1 lb Butternut squash - peeled and diced 2 md Carrots; peeled and diced 1/2 c Flour 3 c Low-fat milk 1/2 c White raisins 1/2 ts Pepper 1 ts Salt 2 c Grated provolone cheese 1/4 c Grated Parmesan cheese - (reserved for the top) 1/4 c Pinenuts or walnuts - (reserved for the top) Prepare lasagne according to package directions; drain. Preheat oven to 350 degrees F. Melt margarine in large saucepan over low heat. Add onion, squash and carrots. Cook the vegetables over low heat until very soft. Stir in flour with a wooden spoon. Gradually stir in the milk until the mixture is smooth. Bring the mixture to a boil and stir in raisins, salt and pepper. Remove from heat and set aside 1 cup. In a 9 x 13 x 2-inch baking dish, spread a little of the vegetable sauce over the bottom and cover with lasagne. Sprinkle provolone over lasagne and add more vegetable sauce. Continue to layer sauce, provolone and lasagne, ending with a layer of sauce. Sprinkle top with Parmesan and nuts. Bake uncovered for 40 minutes until nicely browned and heated through. Each serving provides: 454 Calories; 21.2 g Protein;62.8 g Carbohydrates; 13.8 g Fat; 28.8 mg Cholesterol; 677 mg Sodium. Calories from Fat: 27% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: PASTA AND WALNUT STIR-FRY Categories: Pasta, Meatless Yield: 4 servings 8 oz Angel Hair or Cappellini -- uncooked 3 tb Low-sodium soy sauce 2 tb Vegetable oil 1 ts Sugar 1/8 ts Hot red pepper flakes 1 tb Vegetable oil 2 lg Carrots; thinly sliced 1 Red or yellow bell pepper -- ribs and seeds removed, -- cut into small strips 3/4 c Toasted walnuts;* divided 1/2 sm Red onion; thinly sliced 4 oz Fresh snow peas 4 Fresh mushrooms, sliced 1/4 c Water Prepare pasta according to package directions. While pasta is cooking, in a small bowl, combine soy sauce, vegetable oil, sugar and red pepper flakes. Heat oil in a medium skillet over high heat. Add carrots, pepper, walnuts, onion, snow peas and mushrooms. Stir-fry 1 minute. Add water. Cook and stir 3 minutes longer. Add pasta and toss to mix. Add soy sauce mixture; toss well and serve. *To toast walnuts: In small skillet, heat 1 teaspoon vegetable oil. Add walnuts and cook and stir until browned, about 3 to 4 minutes. Serves 4 to 6 Each serving provides: 387 Calories; 9.8 g Protein; 46.8 g Carbohydrates; 18.6 g Fat; 0 mg Cholesterol; 441 mg Sodium. Calories from Fat: 43% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: SPANISH LASAGNE Categories: Pasta, Main dish, Meatless Yield: 8 servings 6 Pieces Lasagne, uncooked 2 ts Vegetable oil 2 Red bell peppers; diced 3 Garlic cloves; minced 28 oz Canned crushed tomatoes 1/2 ts Salt 10 oz Frozen peas; thawed 1 pn Saffron Grated zest of 2 oranges* 3 c Grated mozzarella cheese -(part-skim), divided Cook lasagne according to package directions; drain. Preheat oven to 350 degrees F. Warm the oil in a large, non-stick skillet over medium heat. Add peppers and garlic. Saute until peppers are very soft. Add tomatoes, saffron, orange zest and salt. Remove from heat and set aside 1 cup of tomato mixture. Spread a little of the tomato mixture in the bottom of a 9 x 13 x 2-inch baking dish. Cover with four pieces of lasagne (three lengthwise, one widthwise) and then continue by adding cheese, peas, tomatoes and lasagne. Top with reserved tomatoes and cheese. Bake uncovered until browned on top and bubbly, about 40 minutes. *The "zest" of an orange is the outermost part of the peel. Do NOT use the white part of the peel (the "pith"). Serves 8 to 10 Each serving contains: 194 Calories; 13.2 g Protein; 19 g Carbohydrates; 7.5 g Fat; 21.8 mg Cholesterol; 464 mg Sodium. Calories from Fat: 35% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: MEDITERRANEAN LASAGNE Categories: Pasta, Main dish, Meatless Yield: 10 servings 9 Pieces Lasagne; uncooked 1 tb Vegetable oil 1 lg Onion; finely diced 2 Garlic cloves; minced 1 lb Eggplant -- peeled and finely diced 3 c Part-skim ricotta cheese 4 oz Feta cheese, crumbled 1 c Plain, low-fat yogurt 28 oz Tomato sauce 1/2 c Grated Parmesan cheese Cook lasagne according to package directions; drain. Preheat oven to 350 degrees F. Warm oil in a large saucepan over low heat. Add onion, garlic and eggplant. Cover and let vegetables cook until very soft, about 10 minutes. Meanwhile, stir together the ricotta, feta and yogurt. When vegetables are done, stir in tomato sauce. Remove from heat and set aside 1 cup of eggplant mixture. In a 9 x 13 x 2-inch baking dish, spread a little of the eggplant mixture over the bottom and cover with 3 pieces of lasagne. Spoon some of the ricotta over the lasagne. Continue to layer with eggplant mixture, lasagne, and ricotta. Place a layer of lasagne on top. Spread the reserved eggplant over lasagne and sprinkle with Parmesan. Bake uncovered for 45 minutes, until cheese is brown. Serves 10 to 12 Each serving contains: 266 Calories; 15.9 g Protein; 27.1 g Carbohydrates; 11 g Fat; 34.8 mg Cholesterol; 318 mg Sodium. Calories from Fat: 37% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: ACORN SQUASH 'N PASTA SOUP Categories: Soups, Pasta Yield: 4 servings 8 oz Acine di Pepe or Ditalini -OR Small Shells, uncooked 2 md Acorn squash - (about 1 1/2 lb each), - split, peeled, seeded - and quartered 2 tb Margarine 1 lg Onion; chopped 3/4 ts Ground mace or nutmeg 1/2 ts Ground ginger 1/2 ts Cinnamon 1 c Grated carrot 1 1/2 ts Brown sugar 3 cn Low-sodium chicken broth -(13 1/4 oz. each) ----------------------------------TOPPING:---------------------------------- 1 c Non-fat sour cream 1 tb Sugar Cook squash in one inch of water in covered saucepan for 15 minutes, or until tender. Cool. Scrape out pulp and put back in pot. Add margarine, onion, carrots, sugar, mace, ginger and cinnamon. Cover and simmer gently for 10 minutes, stirring occasionally. Cook until vegetables are tender. Add 3 cups of the broth and puree all in a blender or food processor. Return to the pot and add remaining three cups of broth, bring to a boil and add pasta. Cook, stirring occasionally, for 10 minutes, or until pasta is done. Before serving, blend sour cream and sugar in a separate bowl. Put dollop on top of each bowl of soup. Serve hot. NOTE: If soup is too thick, thin with additional chicken broth. Serves 4 to 6 Each serving contains: 330 Calories; 12.5 g Protein; 62.2 g Carbohydrates; 5 g Fat; 2.1 mg Cholesterol; 710 mg Sodium. Calories from Fat: 13% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: PASTA PIZZA Categories: Pasta, Main dish, Meatless Yield: 6 servings 1 lb Ziti or Rigatoni -OR other medium pasta - shape, uncooked 1 tb Olive oil or vegetable oil 8 oz Tomato sauce 1 tb Dried mixed Italian herbs -OR 2 tb -Minced fresh oregano AND 2 tb -Minced fresh parsley 1/4 c Grated Romano cheese 16 oz Canned crushed tomatoes -OR 2 c -Chopped fresh tomatoes 2 Garlic cloves; minced 1 ts Hot red pepper flakes - (optional) 1 Green bell pepper - ribs and seeds removed, - chopped 1/2 c Chopped carrots 1 cn Chickpeas; rinsed & drained 6 Green olives, sliced 1 c Shredded mozzarella cheese -(part-skim) Prepare pasta according to package directions, reducing cooking time by 1 to 2 minutes; drain. Spray a 9 x 13 x 2-inch baking dish with vegetable cooking spray. Transfer pasta to baking dish and toss with the mixed herbs, tomato sauce and Romano cheese. Mix the garlic and hot red pepper flakes with the tomatoes and pour all over top of pasta. Layer the remaining ingredients, ending with the mozzarella. Bake at 400 degrees F for 15 minutes and serve. Serves 6 to 8 Each serving provides: 346 Calories; 15.5 g Protein; 53.6 g Carbohydrates; 8.3 g Fat; 12.4 mg Cholesterol; 743 mg Sodium. Calories from Fat: 21% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: PASTA MARINARA Categories: Pasta, Meatless Yield: 4 servings 1 lb Spaghetti or Linguine -- uncooked 56 oz Canned peeled plum tomatoes 3 ts Olive or vegetable oil 5 ts Finely minced garlic 12 oz Tomato paste 2 1/2 ts Dried oregano, crumbled Salt and pepper to taste 2/3 c Minced fresh parsley Prepare pasta according to package directions; drain. Puree the tomatoes in a blender or food processor. In a medium saucepan, heat the oil, and add the garlic. Saute the garlic, stirring it for 15 seconds (do not let it brown). Add the pureed tomatoes, tomato paste, oregano, salt and pepper. Bring the sauce to a boil, reduce the heat and simmer the sauce for 20 minutes. Remove the sauce from the heat and stir in the parsley. Pour over pasta. Each serving provides: 990 Calories; 34.6 g Protein; 196 g Carbohydrates; 9 g Fat; 0 mg Cholesterol; 714 mg Sodium. Calories from Fat: 8% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: PASTA HOPPIN' JOHN Categories: Pasta, Main dish Yield: 6 servings 1 lb Bow Ties or Wagon Wheels -OR other medium pasta -shape, uncooked 1 tb Vegetable oil 1 md Onion; chopped 1 Jalapeno pepper - seeded and chopped; OR... 1/2 ts -Dried jalapeno flakes 3 Garlic cloves; chopped 1 Green bell pepper -- seeded and chopped 28 oz Canned crushed tomatoes 10 oz Frozen black-eyed peas - prepared according to - directions, or... 16 oz -Canned black-eyed peas, - (rinsed and drained) 1 tb Cider vinegar 3 tb Chopped fresh cilantro, or 1 tb -Dried cilantro Salt and black pepper - (to taste) Cook pasta according to package directions; drain. In large saute pan, heat oil over medium heat. Saute the onion, jalapeno, garlic and pepper until softened, about three minutes. Add tomatoes. Simmer 10 minutes partially covered. Stir occasionally. Add the black-eyed peas, vinegar and cilantro. Cover and simmmer an additional 10 minutes. Season with salt and black pepper. Toss gently with cooked pasta and serve immediately. Serves 6-8 Each serving provides: 347 Calories; 11.4 g Protein; 67 g Carbohydrates; 3.6 g Fat; 0 mg Cholesterol; 194 mg Sodium. Calories from Fat: 9% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: PASTA PRIMAVERA WITH SUN-DRIED TOMATOES Categories: Pasta, Meatless Yield: 4 servings 8 oz Rotini, Twists or Spirals -- uncooked 1 tb Olive or vegetable oil 2 Garlic cloves; minced 1/8 ts Hot red pepper flakes 1 c Tender fresh green beans -- cut into 1-inch pieces 2 sm Zucchini; sliced 2 sm Yellow squash; sliced 1 c Thinly sliced carrot 1 md Red onion; cut into eighths 1/4 c Chicken broth 1/4 c Lightly packed fresh basil -- chopped 1/2 c Sun-dried tomatoes, chopped -- (oil-packed type) 1/4 c Grated Parmesan cheese 1/4 c Chopped fresh parsley Prepare pasta according to package directions; drain. In medium skillet, heat oil and garlic. Stir in red pepper flakes. Add zucchini, squash, carrots and onion and stir-fry until tender-crisp, about 5 minutes. Add chicken broth and simmer 1 minute. In a large serving bowl, toss together pasta, vegetables, basil and sun-dried tomatoes. Garnish with Parmesan cheese and parsley and serve. Each serving provides: 300 Calories; 10.8 g Protein; 44.3 g Carbohydrates; 10.3 g Fat; 5 mg Cholesterol; 265 mg Sodium. Calories from Fat: 30% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: PASTA WITH ROASTED VEGETABLES Categories: Pasta, Main dish Yield: 4 servings 8 oz Rigatoni or Mostaccioli -OR other medium pasta -shape, uncooked 1 lb Fresh mixed vegetables* Salt and pepper to taste 1 ts Italian seasoning 2 tb Vegetable or olive oil 2 ts Balsamic vinegar 2 tb Grated Parmesan cheese 1/4 c Chicken broth * such as: green beans, red onions, snow peas, asparagus, carrots, squash, turnips, zucchini, leeks, fennel, red or green bell peppers, mushrooms Preheat oven to 500 degrees F. Prepare pasta according to package directions. While pasta is cooking, slice or cut vegetables and place in a shallow baking pan, arranged in a single layer. Season with salt, pepper and Italian seasoning, and brush lightly with oil. Roast in a 500 degrees F oven for about 10 minutes or until vegetables caramelize and brown, leaving any juice in the baking sheet. Drain and set juices aside. Chop vegetables into 1-inch pieces. When pasta is done, drain well. Toss cooked pasta with vegetable juice, vegetables, vinegar, chicken broth and Parmesan cheese. Serve immediately. Each serving provides: 514 Calories; 16.5 g Protein; 89.6 g Carbohydrates; 9.9 g Fat; 2.6 mg Cholesterol; 67.4 mg Sodium. Calories from Fat: 17% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: PASTA AND WALNUT FRUIT SALAD Categories: Pasta, Salads Yield: 6 servings 8 oz Medium Shells or Rotini -OR other medium pasta -shape, uncooked 1 c Non-fat, plain yogurt 1 tb Honey 1/4 c Orange juice concentrate -- thawed 11 oz Mandarin oranges, drained -- (juice-packed) 1 c Seedless red grapes -- cut into halves 1 c Seedless green grapes -- cut into halves 1 Apple; cored and chopped 1/2 c Sliced celery 1/2 c Walnut halves Prepare pasta according to package directions; drain. In a small bowl, blend yogurt, honey and orange juice concentrate. In a large bowl, combine pasta and remaining ingredients. Add yogurt mixture; toss to coat. Cover and chill thoroughly. Serves 6 to 8 Each serving provides: 226 Calories; 6.45 g Protein; 40.8 g Carbohydrates; 5.2 g Fat; 0.6 mg Cholesterol; 39 mg Sodium. Calories from Fat: 26% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: CHUNKY TOMATO SAUCE Categories: Sauces, Pasta Yield: 4 servings 1 lb Linguine or Spaghetti; OR -Thin Spaghetti, uncooked 1/4 c Olive or vegetable oil 1 c Chopped onion 1 c Chopped carrot 1 c Chopped celery 2 tb Finely chopped parsley 1 1/2 ts Salt 1/2 ts Sugar 1/4 ts Pepper 32 oz Canned peeled tomatoes In a large skillet, heat oil; add onion, carrot and celery. Cook and stir just until vegetables are tender. Add next five ingredients, simmer on low heat 20 minutes, stirring frequently. Cook pasta according to package directions; drain. Toss pasta with sauce and serve. Serves 4-6 Each serving provides: 798 Calories; 24.2 g Protein; 143 g Carbohydrates; 14.4 g Fat; 0 mg Cholesterol; 698 mg Sodium. Calories from Fat: 16% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: BAKED DITALINI WITH THREE CHEESES Categories: Pasta, Side dish, Meatless Yield: 6 servings 1 lb Ditalini or Elbow Macaroni -OR other medium pasta -shape, uncooked 1 c Skim milk 3/4 c Part skim ricotta cheese 1/2 c Grated Cheddar cheese -(low-fat) 1/3 c Grated Parmesan cheese + 2 tb Grated Parmesan cheese 1/4 c Chopped parsley Salt Freshly ground black pepper 1/4 c Fine bread crumbs, dry 2 tb Melted margarine Prepare pasta according to package directions, reducing cooking time by one-third; drain. While pasta is cooking, combine the milk and ricotta in a blender. Blend until smooth. Transfer to a medium mixing bowl and stir in the Cheddar cheese, 1/3 cup of the Parmesan cheese, the parsley and salt and pepper. Stir the pasta into the cheese mixture until well blended. Transfer to a 10-inch round casserole dish. Stir the bread crumbs, margarine and remaining 2 tablespoons of Parmesan cheese in a small bowl until thoroughly mixed. Sprinkle mixture evenly over casserole. Bake at 375 degrees F until heated through, bubbling around the edges and the bread crumbs are golden brown, about 35 minutes. Serve immediately. Serves 6 as a side dish Each serving provides: 329 Calories;16.8 g Protein; 41.5 g Carbohydrates; 10.3 g Fat; 0 mg Cholesterol; 242 mg Sodium. Calories from Fat: 29% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: LASAGNE WITH MUSHROOM AND ONIONS Categories: Pasta, Meatless Yield: 12 servings 9 Pieces Lasagne, uncooked 2 tb Vegetable oil 2 c Sliced mushrooms 1 md Onion; chopped 29 oz Spaghetti sauce 1/4 c Red wine 1 ts Salt 1/2 ts Thyme leaves 1/2 ts Marjoram leaves 1/4 ts Pepper 1/8 ts Garlic powder 1 c Grated Parmesan cheese 3 c Shredded mozzarella cheese -(part-skim) 2 tb Chopped fresh parsley Prepare pasta according to package directions; drain. In a large skillet, heat oil over medium heat; add mushrooms and onion. Cook until onion is tender. Add chicken, tomato puree, wine and seasonings; simmer 10 minutes. In a 9 x 13 x 2-inch pan, layer 3 pieces of the lasagne, 1/3 of the sauce, 1/3 of the Parmesan cheese and 1/3 of the mozzarella cheese. Repeat layers twice. Cover and bake at 350 degrees F for 30 minutes. Uncover, and bake 10 minutes longer. Sprinkle parsley on top. Let stand 5 minutes before cutting. Serves 10 to 12 Each serving provides: 261 Calories; 15 g Protein; 21.2 g Carbohydrates; 12.5 g Fat; 25 mg Cholesterol; 772 mg Sodium. Calories from Fat: 43% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: ITALIAN ZITI BAKE Categories: Pasta, Meatless Yield: 6 servings 1 lb Ziti or Rigatoni -OR other medium pasta -shape, uncooked 1 ts Vegetable oil 1 lg Onion; chopped 2 md Zucchini; diced 3 Garlic cloves; minced 28 oz Crushed tomatoes in puree 2 ts Italian seasoning 1/4 ts Crushed red pepper flakes 1/4 ts Salt 1/8 ts Pepper 2 Egg whites 15 oz Part-skim ricotta cheese 2/3 c Part-skim mozzarella cheese -(grated) 1/3 c Grated Parmesan cheese Prepare pasta according to package directions. While pasta is cooking, warm the vegetable oil in a large saucepan over medium-low heat. Add the onion, zucchini and garlic. Cover the pan and cook until the vegetables are very soft, about 10 minutes. Season with salt and pepper. Preheat oven to 325 degrees F. Blend together the egg whites and ricotta cheese until smooth. In a 3-quart casserole dish, layer the pasta, ricotta cheese and tomato mixture, ending with a layer of the tomato mixture. Sprinkle the top with grated mozzarella and Parmesan cheese. Bake until golden brown on top and bubbling, about 45 minutes. Each serving provides: 648 Calories; 31.4 g protein; 103 g Carbohydrates; 12.4 g Fat; 33.5 mg Cholesterol; 700 mg Sodium Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: BAKED ZITI WITH FOUR CHEESES Categories: Pasta, Meatless Yield: 8 servings 1 lb Ziti or Mostaccioli -OR other medium pasta -shape, uncooked 1 32-oz jar pasta sauce 1 c Low-fat cottage cheese 3/4 c Chopped parsley 4 oz Grated Parmesan cheese 8 oz Part-skim mozzarella cheese 4 oz Provolone cheese -- cut in quarters Cook pasta according to package directions; drain. Coat 13 x 9 x 2-inch baking dish with cooking spray; set aside. Place a thin layer of sauce in bottom of prepared dish. Continue making layers of pasta, cottage cheese, parsley, sauce, pasta, Parmesan cheese, pasta, mozzarella, parsley, pasta, sauce and parsley. Sprinkle provolone on top. Cover and bake in a 375 degrees F oven for about 30 minutes or until cheese melts. Each serving provides: 697 Calories; 36.6 g Protein; 94 g Carbohydrates; 18.2 g Fat; 37.4 mg Cholesterol; 691 mg Sodium. Calories from Fat: 24% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: STRAW AND HAY FETTUCCINE Categories: Pasta, Meatless Yield: 8 servings 6 oz Plain Fettuccine, uncooked 6 oz Spinach Fettuccine - uncooked 2 ts Margarine 8 oz Fresh mushrooms, sliced 2 c Fresh or frozen peas 4 tb Low-fat ricotta cheese 4 tb Skim milk 2 tb Grated Parmesan cheese Prepare pasta according to package directions; drain. Saute mushrooms in margarine over low heat for 5 minutes. Add the peas, cover and cook until tender. Remove from heat and set aside. In small bowl, combine ricotta cheese, milk and Parmesan cheese. Add cheese mixture to mushrooms and peas. Toss with pasta and serve. Each serving provides: 353 Calories; 14.3 g Protein; 65.3 g Carbohydrates; 3.6 g Fat; 3.7 mg Cholesterol; 44.6 mg Sodium. Calories from Fat: 9% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: GREEN AND WHITE LASAGNE Categories: Pasta, Meatless Yield: 10 servings 6 Pieces Lasagne, uncooked 1/2 c Chopped onion 2 tb Margarine 2 tb Cornstarch 1 tb Dried parsley flakes 1 ts Dried basil, crushed 1/4 ts Garlic powder 1/8 ts Ground nutmeg 2 c Skim milk 10 oz Frozen chopped spinach -- thawed and drained 4 1/2 oz Sliced pitted ripe olives -- drained 15 oz Part-skim ricotta cheese 1 Beaten egg 8 oz Shredded mozzarella cheese 1/2 c Grated Parmesan cheese Cook lasagne according to package directions; drain. Rinse in cold water; drain well. In a medium saucepan, cook onion in margarine until tender. Stir in cornstarch, parsley, basil, garlic powder and nutmeg. Add milk all at once. Cook and stir until thickened and bubbly. Stir in spinach and olives. In a medium bowl, stir together ricotta and egg. Add mozzarella and half of the Parmesan; mix well. Preheat oven to 350 degrees F. Arrange three of the lasagne pieces in the bottom of a greased 12 x 7 x 2-inch baking dish. Top with half of the spinach mixture and half the ricotta mixture. Repeat layers. Top with remaining Parmesan cheese. Bake for 40 minutes or until mixture is bubbly. Let stand 10 minutes. Serves 10 to 12 Each serving provides: 232 Calories; 15.8 g Protein; 17 g Carbohydrates; 11.3 g Fat; 47.6 mg Cholesterol; 346 mg Sodium. Calories from Fat: 44% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: PENNE WITH ZUCCHINI AND PARMESAN Categories: Pasta, Meatless Yield: 4 servings 1 lb Penne or Mostaccioli -OR other medium pasta -shape, uncooked 1 lb Medium zucchini 2 tb Butter or margarine 1 tb Olive or vegetable oil 1 lg Clove garlic; minced 1/4 ts Hot red pepper flakes -OR to taste 2/3 c Grated Parmesan cheese -(freshly grated) Cook pasta according to package directions. While pasta is cooking, grate zucchini. Heat butter and oil together in large skillet until mixture begins to bubble. Add grated zucchini and cook about 3 minutes. Add garlic and cook 1 more minute, stirring constantly. Stir in hot pepper flakes and 2/3 cup of grated Parmesan cheese. Heat 1 minute more. When pasta is done, drain well. Toss skillet mixture with pasta. Top with additional Parmesan, if desired. Each serving provides: 812 Calories; 30.1 g Protein; 133 g Carbohydrates; 17.3 g Fat; 28.7 mg Cholesterol; 77.3 mg Sodium. Calories from Fat: 19% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: CLASSIC BAKED MANICOTTI Categories: Pasta, Meatless Yield: 6 servings 8 oz Manicotti, uncooked 15 oz Part-skim ricotta cheese -- whipped until smooth 1/2 c Grated Parmesan cheese 1 Egg, beaten 1/4 c Sliced scallions 2 ts Parsley flakes 1/2 ts Salt 1/4 ts Pepper 1 26-oz. jar spaghetti sauce Grated Parmesan cheese -- for topping Prepare pasta according to package directions; drain. In medium bowl, blend ricotta, Parmesan, egg and scallions. Stir in parsley, salt and pepper. Stuff pasta with cheese mixture. Arrange in a 13 x 9-inch baking dish. Pour spaghetti sauce evenly over pasta. Sprinkle with additional Parmesan cheese. Cover. Bake in a 350 degrees F oven until hot, about 35 minutes. Each serving provides: 394 Calories; 18.6 g Protein; 46.5 g Carbohydrates; 15.3 g Fat; 59.6 mg Cholesterol; 1042 mg Sodium. Calories from Fat: 35% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: CREAMY RIGATONI VEGETABLE CASSEROLE Categories: Pasta, Casseroles, Meatless Yield: 4 servings 8 oz Rigatoni or Ziti -OR other medium pasta -shape, uncooked 3 c Broccoli florets 3 Carrots -- thinly sliced diagonally Vegetable oil cooking spray 3 tb Margarine 2 tb Minced onion 3 tb Flour 2 1/4 c Skim milk 1/2 c Grated Edam cheese Salt Freshly ground black pepper Prepare pasta according to package directions. Five minutes before pasta is done, add carrots to pasta. Cook 3 minutes; add broccoli to pasta. Cook remaining 2 minutes. When pasta and vegetables are done, drain well. Lightly spray a 2-quart casserole dish with cooking spray; set aside. Preheat oven to 375 degrees F. In a medium saucepan, melt margarine over low heat. Add onion and saute about 2 minutes. Stir in flour and continue cooking and stirring until mixture thickens. Add milk and cheese and cook until cheese is melted. Season with salt and pepper to taste. Mix pasta and vegetables with sauce. Transfer to casserole dish. Bake for 25 to 30 minutes or until heated through. Each serving provides: 348 Calories; 16.4 g Protein; 46.6 g Carbohydrates; 11.3 g Fat; 17.2 mg Cholesterol; 320 mg Sodium. Calories from Fat: 29% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: PASTA PRIMAVERA Categories: Pasta, Meatless Yield: 4 servings 16 oz Linguine, uncooked -OR other long pasta shape 3 tb Olive or vegetable oil 1 c Snow peas 1 c Broccoli flowerettes 1 c Cauliflower flowerettes 1 c Red and yellow bell pepper -- peeled and julienned 1 Baby carrot -- peeled and julienned 1/2 c Shiitake or morel mushrooms - or chanterelle mushrooms 4 Fresh basil leaves; OR... 2 ts -Minced fresh chervill 2 Garli cloves; minced 1 c Grated Parmesan cheese Cook pasta according to package directions; drain. Heat oil. Add remaining ingredients except Parmesan. Saute over medium heat for 3 minutes. Toss with pasta. Sprinkle with fresh herbs, Parmesan and serve. Each serving provides: 772 Calories; 30.9 g Protein; 116 g Carbohydrates; 20.4 g Fat; 19.8 mg Cholesterol; 37 mg Sodium. Calories from Fat: 24% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: LINGUINE WITH GRILLED VEGETABLES AND HERB BREAD CRUMBS Categories: Pasta, Meatless Yield: 6 servings 1 lb Linguine or Spaghetti -OR Thin Spaghetti -- uncooked 5 sl White or wheat bread 1 md Yellow squash 1 md Zucchini squash 1 sm Eggplant 1 md Onion 3 lg Red tomatoes, 1/2 bn Fresh basil, finely chopped -OR 1 tsp. dry basil 1 tb Fresh thyme, finely chopped -OR 1 tsp. dry thyme 1 tb Fresh oregano - finely chopped -OR 1 tsp. dry oregano 1/3 c Grated Parmesan cheese Salt Freshly ground black pepper 2 tb Extra-virgin olive oil -OR vegetable oil 4 tb Lemon juice 3 tb Balsamic vinegar Cut yellow squash, zucchini, eggplan, onion and tomatoes into 3/8-inch thick slices. Cook pasta according to package directions; drain. Preheat oven to 250 degrees F. Tear bread slices into small pieces, place on baking sheet and bake until dry, about 20 minutes. Meanwhile, brush zucchini and yellow squash with a little vegetable oil and grill on both sides along with eggplant, onion and tomato slices. Do not over-grill; keep fairly firm. Cool slightly and chop into 3/8-inch pieces. When bread is dry, crumble it with your hands or chop in food processor until crumbled. In a small bowl, combine basil, thyme and oregano, Parmesan cheese and salt and pepper to taste. Toss crumbs in basil mixture to coat. Heat oil in large saute pan. Add lemon juice, balsamic vinegar and grilled vegetables. Heat thoroughly. Adjust seasonings with salt and pepper, if desired. Toss vegetables with cooked pasta. Divide into appropriate portion sizes. Top with seasoned bread crumbs. Serve immediately. Each serving provides: 700 Calories; 24.4 g Protein; 128 g Carbohydrates; 10.1 g Fat; 4 mg Cholesterol; 144 mg Sodium. Calories from Fat: 13% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: SHELLS WITH SPRING VEGETABLES Categories: Pasta, Meatless Yield: 4 servings 1 lb Medium Shells or Radiatore -OR other medium pasta -shape, uncooked 2 Red bell peppers 6 sm Plum tomatoes 4 tb Unsalted butter; divided 1 Carrot; finely chopped 1 md Onion; finely chopped 8 Shiitake mushrooms -(medium to large size, - about 12 oz.), stemmed & - sliced 1/2-inch thick, OR 12 oz -Button mushrooms, -sliced 1/4-inch thick 8 lg Asparagus stalks - cut on the diagonal - in 1/2-inch pieces 3/4 c Low-sodium chicken broth 1 c Thinly sliced fresh basil - (loosely packed) Salt Freshly ground pepper Cut the red bell peppers in half, cut out the cores and scrape away the seeds. Cut into 1/4-inch strips. Core the tomatoes and cut a small "x" in the end opposite the core. Blanch the tomatoes in a small saucepan of boiling salted water just until the skins are loosened, about 10 seconds for a round tomato or up to 1 minute for tough-skinned plum tomatoes. Drain the tomatoes immediately and place them in a bowl of cold water. When cool, drain the tomatoes and slip off the skins. Cut the tomatoes in half and scrape out the seeds. Cut the tomatoes in 1/2-inch cubes. Prepare pasta according to package directions. While pasta is cooking, heat 1 tablespoon of the butter in a large saucepan over medium heat. Add the carrot and onion and cook until softened, about 4 minutes. Add the tomatoes and cook, stirring occasionally, for 3 minutes. Add the mushrooms, asparagus, chicken broth, basil and red bell peppers. Stir well. Add the remaining butter, increase the heat to high and cook, stirring constantly, until the sauce is boiling and the butter is completely melted. Drain pasta and transfer to a serving bowl. Pour vegetable sauce over pasta and toss lightly. Add salt and pepper to taste and serve immediately. Serves 4 to 6 Each serving provides: 463 Calories; 13.6 g Protein; 79.4 g Carbohydrates; 11.4 g Fat; 25.2 mg Cholesterol; 116 mg Sodium. Calories from Fat: 22% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: APPLE LASAGNE Categories: Pasta, Desserts Yield: 12 servings 8 Pieces Lasagne, uncooked 40 oz Canned apple pie filling ------------------------------CHEESE FILLING:------------------------------ 1 c Part-skim ricotta cheese 1/4 c Egg substitute 1 ts Almond extract 1/4 c White sugar ----------------------------------TOPPING:---------------------------------- 6 tb Flour 1/2 ts Cinnamon 3 tb Margarine 6 tb Brown sugar 1/4 c Quick oats 1 ds Nutmeg ------------------------OPTIONAL SOUR CREAM GARNISH------------------------ 1 c Sour cream 1/3 c Brown sugar Prepare lasagne according to package directions; drain. Spread one can apple pie filling in a greased 9 x 13 x 2-inch pan, slicing any extra-thick apples. Layer four pieces of lasagne over apples. In a bowl, mix together cheese filling ingredients; spread evenly over lasagne and top with the remaining four pieces of lasagne. Spoon remaining can of apple pie filling over lasagne. In a small bowl, crumble together topping ingredients. Sprinkle over apple filling. Bake at 350 degrees F for 45 minutes. Let stand 15 minutes. Cut into serving pieces and top with a dollop of sour cream mixture. Optional Sour Cream Garnish: mix sour cream with brown sugar and chill. Serves 12-15 Each serving provides: 257 Calories; 6.3 g Protein; 50.7 g Carbohydrates; 3.7 g Fat; 5.8 mg Cholesterol; 103 mg Sodium. Calories from Fat: 13% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: NOODLES WITH SMOKED PORK AND ROSEMARY Categories: Meats, Pasta Yield: 4 servings 1 lb Egg Noodles, uncooked 2 ts Vegetable oil 1 md Onion; chopped 1 lb Mushrooms; quartered 2 tb Flour 1 c White wine 3 tb Dijon mustard 1 c Low-sodium chicken broth 8 oz Smoked pork -OR lean cooked ham, -- cut into strips 2 ts Chopped fresh rosemary; OR 1/2 ts -Dried rosemary Salt to taste 1/2 ts Black pepper Grated provolone (optional) Cook noodles according to package directions. While noodles are cooking, warm the vegetable oil in a large saucepan over medium heat. Add onion and saute until onion is transparent. Add mushrooms and stir. Let mushrooms cook for 6 to 8 minutes, stirring occasionally, until they are very tender. If there is liquid remaining in the pan after the mushrooms are cooked, increase heat to high until liquid has reduced completely. Reduce heat to low and stir in flour. Stir over low heat for 2 to 3 minutes. Stir in white wine, mustard and chicken broth. Over medium heat, bring sauce to a gentle boil. Stir in the smoked pork, rosemary, salt and pepper. Cover and simmer over very low heat. When noodles are done, drain. Immediately toss noodles with sauce. Top with grated provolone, if desired, and serve. Each serving provides: 623 Calories; 30.6 g Protein; 90.7 g Carbohydrates; 11.6 g Fat; 130 mg Cholesterol; 1284 mg Sodium. Calories from Fat: 17% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: RATATOUILLE SPAGHETTI PIE Categories: Pasta, Meats, Main dish Yield: 6 servings 8 oz Spaghetti or Linguine; OR.. -Thin Spaghetti, uncooked 1/2 c Skim milk 1/4 c Egg substitute; OR... 1 lg Egg white 2 ts Olive or vegetable oil 1 lg Onion; coarsely chopped 2 c Peeled, diced eggplant 2 sm Zucchini or yellow squash -- diced 1 Red or green bell pepper -- diced 3 Garlic cloves; minced 14 1/2 oz Canned tomatoes -(crushed or stewed) 3 tb Tomato paste 1/4 ts Hot red pepper flakes 1/4 c Chopped fresh basil; OR... 1 ts -Dried basil 4 oz Pepperoni slices -- cut into quarters 1/4 c Grated Parmesan cheese 1/4 c Seasoned bread crumbs -(Italian) Prepare pasta according to package directions; drain. Toss hot pasta with milk and egg substitute. Coat a 13 x 9-inch baking dish with cooking spray. Add pasta, pressing into an even layer. In a large skillet, heat oil over medium-high heat. Add onion, eggplant, squash, bell pepper and garlic; mix well. Cover; simmer over medium heat 10 minutes or until vegetables are tender-crisp, stirring once. Add tomatoes, tomato paste and hot red pepper flakes; mix well. Simmer uncovered 8 minutes, stirring occasionally. Remove from heat; stir in basil. Heat oven to 425 degrees F. Spoon vegetable mixture evenly over pasta. Layer pepperoni on top. Combine cheese and bread crumbs; sprinkle over vegetables. Bake 15 minutes or until heated through. Let stand 5 minutes before serving. Each serving provides: 490 Calories; 19.6 g Protein; 74.3 g Carbohydrates; 13 g Fat; 18.8 mg Cholesterol; 814 mg Sodium. Calories from Fat: 24% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: PASTA STEW WITH ROSEMARY PORK Categories: Pasta, Main dish, Meats Yield: 6 servings 8 oz Ditalini, Orzo or Alphabets -- uncooked 1 ts Vegetable oil 1 lb Lean, boneless pork loin -- cut into 3/4-inch cubes 1/8 ts Ground red pepper 1/8 ts Black pepper 1 c Chopped onion 1/2 c Chopped celery 3 13 1/4 oz. cans beef broth -(fat-free, low-sodium) 1 1/2 tb Minced fresh rosemary; OR.. 1 1/2 ts -Dried rosemary 1/2 ts Salt 2 md Sweet potatoes; peeled and -cut into 1-inch cubes 2 c Chopped fresh spinach 2 tb Lime juice Heat oil in a large Dutch oven or pot until hot. Add pork; cook until no longer pink, about 4 to 5 minutes. Drain well. Toss pork with red and black pepper in a bowl; set aside. Add 1/4 cup beef broth to pot; add onion and celery, and cook until tender. Add pork, remaining beef broth, rosemary and salt. Bring to a boil. Add pasta and sweet potatoes and boil, stirring occasionally, for 10 to 15 minutes or until pasta is done. Stir in spinach and lime juice. (Stew will continue to absorb liquid.) Serve immediately. Each serving provides: 513 Calories; 34.9 g Protein; 62.1 g Carbohydrates; 13.1 g Fat; 62 mg Cholesterol; 322 mg Sodium. Calories from Fat: 23% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: PASTA STUFFED PIZZA-STYLE Categories: Pasta, Meats Yield: 4 servings 30 Jumbo Shells; OR... 13 -Manicotti Shells, uncooked 3 md Zucchini; grated 2 ts Garlic powder 1 c Italian-style bread crumbs 1 1/2 oz Pepperoni slices - torn into small pieces 1 lg Egg white -----------------------------------SAUCE:----------------------------------- 3 c Low-sodium tomato sauce 1 ts Dried oregano 1 ts Dried basil 3 oz Part-skim mozzarella cheese -- grated 1/4 c Grated Parmesan cheese Prepare pasta according to package directions. While pasta is cooking, preheat oven to 450 degrees F. Toss the zucchini with the garlic powder and put it into a colander. Let it sit 5 minutes and then squeeze out as much moisture as possible. In a large bowl, mix zucchini mixture with bread crumbs, pepperoni and egg white, stirring well. In a medium mixing bowl, stir together the ingredients for the sauce. When pasta is done, drain well. Rinse with cold water and drain again. Stuff the shells with the filling mixture and arrange them in a 9 x 13 x 2-inch pan. Spoon the sauce over pasta and sprinkle with the mozzarella and Parmesan cheeses. Bake uncovered 15 to 20 minutes or until the cheese has melted. Each serving provides: 476 Calories; 23.4 g Protein; 69.4 g Carbohydrates; 12.6 g Fat; 25.6 mg Cholesterol; 709 mg Sodium. Calories from Fat: 23% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: SOUTHWESTERN MARINARA SAUCE Categories: Sauces Yield: 6 servings 3 Strips lean bacon; chopped 2 md Onions; finely diced 3 Garlic cloves; minced 1 md Zucchini; diced 28 oz Canned peeled tomatoes 1 c Corn kernels -(fresh or frozen) 1 12-oz. jar salsa ** Enough for one pound of your favorite pasta ** Prepare pasta according to package directions; drain. Cook bacon in a medium, non-reactive (non-aluminum) saucepan over medium-high heat until it has browned lightly. Pour off any excess fat. Add onions, garlic and zucchini and saute over medium heat until soft, about 8 minutes. Add tomatoes and break up with a fork. Add corn and salsa. Bring to a simmer and cook slowly for 20 minutes, stirring occasionally. Toss sauce with cooked pasta and serve. Each serving provides: 633 Calories; 125 g Carbohydrate; 22.6 g Protein; 4.9 g Fat; 2.7 mg Cholesterol; 498 mg Sodium. Calories from Fat: 7% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: SOUTHWEST SPAGHETTI PIE Categories: Pasta, Meats, Main dish Yield: 4 servings 8 oz Spaghetti or Linguine -- uncooked 1/2 c Skim milk 1 Egg 8 oz Ground pork 1 c Chopped onion 1 md Green bell pepper; chopped 1 lg Garlic clove; minced 1 Jalapeno pepper; minced 1 tb Chili powder 1/2 ts Ground cumin 1/2 ts Dried oregano Salt and pepper to taste 16 oz Low-sodium tomato sauce 8 oz Monterey Jack cheese -OR- Cheddar cheese Preheat oven to 425 degrees F. Prepare pasta according to package directions; drain. Whisk together the milk and egg and mix in the hot pasta in a greased 9 x 12 x 2-inch baking dish. Cook the pork, onion, green pepper, garlic and jalapeno together in a large skillet over medium heat for about 6 minutes, until the pork is cooked through. Drain off excess fat. Stir the chili powder, cumin, oregano, salt and pepper into the pork and cook for about 2 minutes. Spread the meat over the pasta in the baking dish. Sprinkle both cheeses evenly over the top. Bake in the lower third of the oven for about 10 minutes, until the cheese is melted and the casserole begins to bubble. Let stand 5 minutes before serving. Serves 4 to 6 Each serving provides: 606 Calories; 37.7 g Protein; 77.8 g Carbohydrates; 15.7 g Fat; 95.4 mg Cholesterol; 108 mg Sodium. Calories from Fat: 23% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: LINGUINE AND PORK STIR-FRY Categories: Pasta, Main dish, Meats Yield: 4 servings 1 lb Linguine or Spaghetti; OR -Thin Spaghetti, uncooked 1 tb Sesame oil 1 1/2 c Pork tenderloin -- cut in thin strips 2 Garlic cloves; minced 4 c Thinly sliced cabbage 1 c Thinly sliced green onions -- with tops 1 1/2 c Red bell pepper -- thinly sliced 3/4 lg Carrot; shredded 1/2 ts Salt 1/2 ts Crushed red pepper flakes Prepare pasta according to package directions; drain. In Dutch oven or large skillet, heat oil. Add remaining ingredients, except pork and linguine. Stir-fry until tender. Add meat and lightly stir-fry until cooked. Add hot linguine; toss to mix. Serve immediately. Serves 4 to 6 Each serving provides: 982 Calories; 44.2 g Protein; 171 g Carbohydrates; 12.4 g Fat; 41.6 mg Cholesterol; 323 mg Sodium. Calories from Fat: 11% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: WHITE TIE AND TAILS Categories: Pasta, Main dish, Meats Yield: 4 servings 8 oz Bow Ties or Radiatore -OR other medium pasta -shape, uncooked 1 c Half-and-half 1/2 c Crumbled blue cheese 1/2 c Grated low-fat Swiss cheese 1/2 c Grated Romano cheese 1/4 c Grated Parmesan cheese - (low-sodium) 1/3 c 1/4-inch prosciutto strips 2 tb Chopped fresh basil; OR... 2 ts -Dried basil Cook pasta according to package directions. While pasta is cooking, heat half-and-half in 2-quart saucepan over medium heat; do not boil. Add blue, Swiss and Romano cheeses. Reduce heat; cook and stir until cheeses are blended and sauce is smooth; remove from heat. When pasta is done, drain well. Pour sauce over cooked pasta; toss. Sprinkle with Parmesan cheese, prosciutto and basil. Serve immediately. Makes 4 Entree Servings or 6 Appetizer Servings Each serving provides: 496 Calories; 28.6 g Protein; 55.1 g Carbohydrates; 172 g Fat; 63 mg Cholesterol; 853 mg Sodium. Calories from Fat: 32% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: PASTA PANCAKE Categories: Kids, Pasta, Poultry Yield: 4 servings 8 oz Angel Hair, uncooked -OR Thin Spaghetti 3 Eggs 1/3 c 1% milk 3 tb Parmesan cheese 1 c Diced cooked chicken breast -(boneless, skinless) 3/4 c Frozen peas - thawed and drained, or 3/4 c -Fresh peas Freshly ground black pepper 1 1/2 c Tomato sauce 4 ts Vegetable oil; divided Prepare pasta according to package directions; drain. Preheat oven to 300 degrees F. Place tomato sauce in small saucepan and warm over low heat. Beat eggs, milk and Parmesan cheese in a large mixing bowl. Add pasta, chicken, peas and pepper and toss until blended. Pour 1 teaspoon of the oil into a 6-inch, non-stick skillet and place over medium heat. Toss pasta mixture again and measure out one-fourth of the mixture (about 1 cup) into the skillet. Flatten into an even layer. Cook about 1 minute, then slide spatula around to be sure pancake doesn't stick. Continue cooking for about 3 minutes until the underside is brown, shaking the pan once or twice to prevent sticking. Carefully flip pancake and cook about 3 more minutes. Slide pancake onto a baking sheet and keep warm in the oven while preparing the remaining pancakes. When all four pancakes are done, top with tomato sauce and serve. Serves 4 kids Each serving provides: 434 Calories; 25.7 g Protein; 56.1 g Carbohydrate; 11.8 g Fat; 169 mg Cholesterol; 100 mg Sodium. Calories from Fat: 24% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: ORANGE PASTA SALAD Categories: Salads, Poultry Yield: 8 servings 1 lb Medium Shells -OR Elbow Macaroni -OR other medium pasta -shape, uncooked 3 c Cooked chicken breasts -(boneless and skinless) - cooled 1 1/4 c Seedless grapes -(red or white) -cut in half 1 lg Cucumber; peeled, seeded -and cut into chunks 6 Scallions; sliced 3 c Navel oranges; peeled and - sectioned with a knife 1 Head of lettuce -------------------------LIGHT ORANGE VINAIGRETTE:------------------------- 1/4 c Vegetable oil 1/4 c White wine vinegar 3/4 c Orange juice concentrate 1 ts Salt 1/2 ts Pepper Prepare pasta according to package directions; drain. Cut the chicken into 1-inch cubes. In a large mixing bowl, stir together the pasta, chicken, grapes, cucumber, scallions and half the orange sections. In a small mixing bowl, whisk together all the vinaigrette ingredients. Pour the vinaigrette into the pasta mixture and toss the salad gently. On a large platter, arrange the lettuce leaves. Mound the salad on top of the lettuce and garnish with remaining orange slices. Each serving provides: 336 Calories; 19.3 g Protein; 46.7 g Carbohydrates; 8.4 g Fat; 32.9 mg Cholesterol; 308 mg Sodium. Calories from Fat: 22% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: CHICKEN POT PIE LASAGNE Categories: Poultry, Main dish, Pasta Yield: 10 servings 12 Pieces Lasagne, uncooked 1 lb Boneless chicken breasts -(without skin), diced 3 c Sliced fresh mushrooms 1 c Thinly sliced carrots 1/2 c Sliced spring onions 1 c Frozen green peas -- thawed and well drained 1 ts Ground thyme 1/2 ts Salt 1/2 c All-purpose flour 3 1/2 c Skim milk 1/2 c Dry sherry 1/4 ts Ground red pepper (cayenne) 15 oz Low-fat ricotta cheese 1 1/2 c Grated mozzarella cheese -(part-skim), divided 1/2 c Grated Swiss cheese -(reduced fat) Prepare pasta according to package directions. Spray a Dutch oven or large skillet with cooking spray; place over medium-high heat until hot. Add chicken and saute 4 minutes or until cooked through. Drain well and set aside. Recoat Dutch oven with cooking spray and place over medium-high heat until hot. Add mushrooms, carrots and onions; saute 6 minutes. Set aside. Place flour in a medium saucepan. Gradually add milk, stirring with a wire whisk until blended; stir in sherry. Bring to a boil over medium heat and cook for 5 minutes or until thickened, stirring constantly. Stir in salt and red pepper. Reserve one cup of sauce and set aside. In a bowl, combine ricotta cheese, 1 cup mozzarella cheese and Swiss cheese. Preheat oven to 350 degrees F. Spread 1 cup of the sauce over the bottom of a 13 x 9 x 2-inch pan. Arrange 4 pieces of the lasagne (3 lengthwise, 1 widthwise) over the sauce. Top with half of ricotta cheeese mixture, half of chicken mixture and half of remaining sauce mixture. Repeat layers, ending with 4 pieces of lasagne. Spread reserved 1 cup of sauce over the last complete layer of lasagne, being sure to cover the lasagne completely. Cover lasagne with foil and bake 1 hour. Uncover lasagne, sprinkle remaining 1/2 cup mozzarella cheese on top and bake an additional 5 minutes uncovered. Re-cover and let stand 15 minutes before serving. Each serving provides: 342 Calories; 29.5 g Protein; 35.5 g Carbohydrates; 7.8 g Fat; 53 g Cholesterol; 354 mg Sodium. Calories from Fat: 21% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: PASTA AND WHITE BEAN CASSEROLE Categories: Casseroles, Pasta, Poultry Yield: 4 servings 8 oz Rotini, Twists or Spirals - uncooked 4 oz Ground turkey 1 sm Onion; peeled and diced 1 bn Fresh broccoli; chopped; OR 10 oz -Frozen broccoli, thawed, -drained and chopped 1 ts Dried sage 1 ts Dried tarragon 16 oz Canned tomatoes - liquid reserved, - chopped fine 1 1/2 c Low-sodium chicken broth -OR- water 15 1/2 oz Canned white beans - rinsed and drained Salt and pepper to taste 2 tb Plain bread crumbs 2 tb Grated Parmesan cheese Prepare pasta according to package directions, undercooking by three minutes; drain. Preheat oven to 350 degrees F. Crumble turkey into a large skillet and place over medium heat. Cook, stirring occasionally, until turkey is cooked through, about 4 minutes. Pour off all but 1 tablespoon of the drippings in the pan. Add onion, broccoli, sage and tarragon to the pan. Cook until vegetables are soft, about 4 minutes. Add tomatoes and heat to boiling, stirring occasionally. Boil 3 minutes. Remove skillet from heat and add chicken broth or water, beans and salt and pepper to taste. Stir well. In a large bowl, combine broccoli and turkey mixture with cooked pasta. Toss well. Transfer mixture into a 1 1/2-quart baking dish.* In a small bowl, mix bread crumbs and Parmesan cheese and sprinkle over casserole. Bake until heated through in the center, about 20 minutes. *At this point, you may halve the mixture and make two casseroles using two smaller pans. Bake one for now and freeze the other one for later. Each serving provides: 374 Calories; 26.1 g Protein; 61.5 g Carbohydrates; 3.2 g Fat; 27.6 mg Cholesterol; 545 mg Sodium. Calories from Fat: 8% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: FETTUCCINE WITH ORANGES AND WATERCRESS Categories: Pasta, Poultry Yield: 4 servings 12 oz Fettuccine, uncooked 12 oz Boneless chicken breasts -(without skin) 8 oz Orange juice concentrate 5 tb Teriyaki sauce 2 tb Lime juice 8 oz Sliced water chestnuts -- drained 2 bn Watercress -- coarsely chopped 3 tb Chopped pecans -- lightly toasted 2 Oranges (optional) -- peeled with a knife and -- sliced into sections Prepare pasta according to package directions. While pasta is cooking, stir together the orange juice concentrate, teriyaki sauce and lime juice in a medium skillet. Add the chicken breasts, cover the skillet and simmer the chicken four minutes. Turn the chicken, cover and cook for four more minutes or until done. Remove the chicken to a cutting board and let it cool. Add the water chestnuts to the orange sauce. Bring to a boil and stir. Slice the chicken into strips and add it to the sauce. In a large serving bowl, toss together the hot pasta, pecans and watercress. Add chicken and orange sauce. Garnish with orange slices and serve. Each serving provides: 896 Calories; 44.4 g Protein; 162 g Carbohydrates; 7.5 g Fat; 49.3 mg Cholesterol; 932 mg Sodium. Calories from Fat: 8% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: CHICKEN AND BROCCOLI PASTA DIJON Categories: Pasta, Poultry Yield: 4 servings 1 lb Mostaccioli or Penne -OR other medium pasta -shape, uncooked 8 oz Boneless chicken breast - (without skin) - cut into 1-inch pieces 1/2 ts Salt 1/4 ts Freshly ground black pepper 2 Garlic cloves; minced 2 ts Vegetable oil 3 c Broccoli florets 1 lg Red bell pepper; cut into - short, thin strips 1/2 c Low-sodium chicken broth 12 oz Evaporated skim milk 1 tb Cornstarch 3 tb Dijon mustard Prepare pasta according to package directions. While pasta is cooking, toss chicken with salt, pepper and garlic. Coat a large non-stick skillet with cooking spray; place over medium-high heat until hot. Add chicken mixture; stir-fry 4 to 5 minutes or until chicken is cooked through. Remove chicken from skillet and place in a medium bowl. Add broccoli, red pepper and chicken broth to skillet. Cover; simmer over medium heat 5 to 6 minutes or until vegetables are tender-crisp. Transfer to bowl with chicken. In a small bowl, combine 1/4 cup of the milk with cornstarch, mixing until smooth. Add to skillet with remaining milk; bring to a boil, stirring constantly. Reduce heat; stir in mustard. Stir in reserved chicken mixture. When pasta is done, drain well. Toss with chicken mixture. Serve immediately with additional freshly ground pepper, if desired. Each serving provides: 449 Calories; 31 g Protein; 69.1 g Carbohydrates; 5.3 g Fat; 36.2 mg Cholesterol; 648 mg Sodium. Calories from Fat: 11% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: MEDITERRANEAN TURKEY CASSEROLE Categories: Poultry, Casseroles, Main dish Yield: 8 servings 1 lb Medium Egg Noodles - uncooked 14 1/2 oz Low-sodium chicken broth 1 c Skim milk 1 ts Salt 1/4 c Cornstarch 2 c Chopped cooked turkey 14 oz Canned artichoke hearts -- drained and quartered 7 1/2 oz Jar roasted red peppers -- drained and sliced 9 Kalamata olives -- pitted and sliced 1/2 c Grated mozzarella cheese -- (part-skim) 1/2 c White wine 1 ts Fresh lemon juice 1/2 ts Black pepper Vegetable oil cooking spray 2 tb Grated Parmesan cheese Prepare noodles according to package directions; drain. Stir the broth, milk, salt and cornstarch together in a large pot or Dutch oven until the cornstarch is dissolved. Cook over medium heat, stirring constantly, until thickened and bubbly. Stir in noodles, turkey, artichoke hearts, red peppers, olives, mozzarella cheese, wine, lemon juice and pepper. Heat oven to 350 degrees F. Spray a 3-quart baking dish with cooking spray. Spoon noodle mixture into dish. Sprinkle with Parmesan cheese. Bake until bubbling around the edges, about 35 minutes. Let stand 5 minutes before serving. Each serving provides: 365 Calories; 23.7 g Protein; 31.7 g Carbohydrates; 6.06 g Fat; 87.5 mg Cholesterol; 1074 mg Sodium. Calories from Fat: 15% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: BUFFALO CHICKEN LASAGNE Categories: Pasta, Main dish, Poultry Yield: 10 servings 12 Pieces Lasagne, uncooked Vegetable oil cooking spray 1 lb Boneless chicken breasts -(skinless), diced 4 c Low-sodium spaghetti sauce 1 1/2 c Water 2 tb Hot sauce -(or more if desired 2 tb Vinegar 1 ts Garlic salt 15 oz Part-skim ricotta cheese 1/2 c Egg substitute 3/4 c Crumbled blue cheese This delicious lasagne is especially quick, because you don't need to cook the lasagne before assembling! Spray a large skillet with cooking spray; place over medium-high heat until hot. Add chicken; saute 4 minutes. Drain well. Stir in spaghetti sauce, water, hot sauce, vinegar and garlic salt. In a small bowl, combine ricotta cheese and egg substitute. Set aside. Spray a 9 x 13-inch baking pan with cooking spray. Spread 1 cup of the sauce over the bottom of the pan. Arrange 4 pieces of lasagne (3 lengthwise, 1 widthwise) over the sauce. Cover with 1 1/2 cups of the sauce. Spread half the ricotta mixture on top. Arrange another 4 pieces of lasagne over ricotta, and top with another 1 1/2 cups of sauce. Spread remaining ricotta mixture on top. Arrange final 4 pieces of lasagne over ricotta mixture and cover with remaining sauce. Preheat oven to 350 degrees F. Cover lasagne with foil and bake for 1 hour 10 minutes. Uncover lasagne, sprinkle blue cheese on top and bake an additional 5 minutes uncovered. Cover and let stand 15 minutes before serving. Each serving provides: 358 Calories; 24.1 g Protein; 37.5 g Carbohydrates; 12.5 g Fat; 47.2 mg Cholesterol; 743 mg Sodium. Calories from Fat: 31% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: BOW TIES WITH ASIAN CHICKEN Categories: Pasta, Poultry Yield: 6 servings 1 lb Bow Ties or Mostaccioli -OR other medium pasta -shape, uncooked 4 tb Low-sodium soy sauce 2 tb Honey 2 tb Lime juice 3 ts Dijon mustard with seeds 1 lb Boneless chicken breasts -(without skin) - cut into 1/2-inch cubes 1/2 c Chicken broth -OR pasta cooking liquid * 2 sm Red bell peppers -- cored, seeded and -- thinly sliced lengthwise 6 Scallions -- trimmed & thinly sliced Freshly ground pepper 4 tb Chopped fresh parsley Stir the soy sauce, honey, lime juice and mustard in a small bowl until the honey is dissolved. Add the chicken pieces and turn until coated with the marinade. Refrigerate for 30 minutes. Transfer the chicken and marinade to a large, non-stick skillet. Cook over medium heat until chicken is cooked through, about 4 minutes. Remove from the heat and pour in the chicken broth. Prepare pasta according to package directions. Drain thoroughly in a colander. Return the pasta to the pot, add the contents of the skillet, the red peppers and the scallions. Heat to simmering over low heat. Toss the pasta once or twice, add the pepper to taste and divide among serving bowls. Sprinkle each serving with chopped fresh parsley. * If you do not have chicken broth, ladle off and reserve 1/2 cup pasta cooking liquid just before draining the pasta. Each serving provides: 549 Calories; 32.8 g Protein; 94.5 g Carbohydrates; 3.3 g Fat; 44 mg Cholesterol; 639 mg Sodium. Calories from Fat: 6% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: BAKED CHICKEN CURRY AND NOODLE CASSEROLE Categories: Casseroles, Poultry Yield: 6 servings 12 oz Uncooked Medium Egg Noodles 1 tb Vegetable oil 8 oz Boneless chicken breasts -- (without skin), -- cut into 1/2-inch cubes 1 sm Red onion, diced 3 ts Curry powder -(or more, if desired) 1 1/2 c Low-sodium chicken broth 10 oz Evaporated skim milk 1 1/2 tb Cornstarch 1 c Frozen peas 1 1/2 c Sliced fresh mushrooms 1 tb Lemon juice 2 tb Dry bread crumbs Salt and pepper to taste Prepare pasta according to package directions. While pasta is cooking, heat the oven to 375 degrees F. Heat the oil in a large heavy skillet over medium-high heat. Add the chicken and onion and stir until the chicken begins to brown, about 4 minutes. Add the curry powder and continue stirring 2 minutes. Pour in the chicken broth and reduce heat to low. In a small bowl, mix the cornstarch and evaporated skim milk together until the cornstarch is dissolved. Stir the cornstarch into the skillet, heat to simmering and simmer 2 minutes. Pour the contents of the skillet into a large bowl. When the pasta is done, drain well. Add the cooked pasta, peas, mushrooms, lemon juice and salt and pepper to the curry sauce. Toss well. Pour the mixture into an 11 x 9-inch baking dish and sprinkle the bread crumbs on top. Bake until the edges are bubbling and the crumbs are golden brown, about 15 minutes. Serve hot. Each serving provides: 374 Calories; 23.5 g Protein; 56.3 g Carbohydrates; 6.1 g Fat; 75.7 mg Cholesterol; 331 mg Sodium. Calories from Fat: 15% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: ANGEL HAIR PASTA WITH ROASTED PEPPER SALSA AND CHICKEN Categories: Pasta, Poultry Yield: 5 servings 1 lb Angel Hair or Capellini -- uncooked 2 Red bell peppers; OR... 1 -Red bell peeper -AND- 1 -Yellow bell pepper 3 tb Finely shredded fresh basil 1 ts Balsamic vinegar -OR fresh lemon juice 1 Garlic clove; minced 1/4 ts Salt, or to taste Pepper to taste 1 tb Olive oil or vegetable oil 8 oz Boneless chicken breasts --(without skin), -- cut into small cubes 1/2 c Chicken broth Roast and peel the peppers as follows: Place the peppers directly over a gas jet of the range (or under a pre-heated broiler), turning them often with a pair of tongs, until blackened on all sides. Transfer them to a bowl and cover tightly with plastic wrap. Let them stand until cool. Cut the peppers in half lengthwise and remove the stems and seeds. Scrape off the blackened skin of the pepper. Cut the peppers into 1/4-inch pieces. Toss the diced roasted peppers with the basil, balsamic vinegar or lemon juice, garlic, salt and pepper in a small bowl. (This salsa may be prepared and refrigerated up to one day in advance.) Prepare pasta according to package directions. While pasta is cooking, heat the oil in a large skillet over medium-high heat. Add the chicken and stir until cooked through, about 4 minutes. Add the roasted pepper salsa and stir 30 seconds, scraping up the brown bits that stick to the pan. Remove the skillet from the heat. Drain the pasta, reserving 1/4 cup of the cooking water. Add the water and the chicken broth to the skillet with the chicken mixture. Return the pasta to the pot. When the chicken is cooked through, transfer the contents of the skillet to the pot and heat over high heat until the sauce is boiling and reduced enough to lightly coat the pasta. Season to taste. Serve hot. Each serving provides: 436 Calories; 23 g Protein; 72.8 g Carbohydrates; 5.1 g Fat; 26.5 mg Cholesterol; 203 mg Sodium. Calories from Fat: 11% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: PASTA-TACO SALAD Categories: Salads, Poultry, Pasta Yield: 4 servings 8 oz Wagon Wheels or Med. Shells -OR other medium pasta -shape, uncooked 1 Recipe for Salsa Cruda -(see recipe below) 8 oz Ground turkey 1 ts Chili powder 2 c Shredded romaine lettuce 1/2 c Diced avocado 1/2 c Non-fat plain yogurt Tortilla chips, optional --------------------------------SALSA CRUDA-------------------------------- 2 lg Tomatoes (about 1 pound) -- cored and diced -- in 1/4-inch pieces 1/4 c Finely diced red onion 2 tb Minced fresh cilantro 1 -or 2 Jalapeno peppers -- cored and chopped * 1 sm Garlic clove -- finely chopped 1/2 ts Salt, or to taste * (leave the seeds in for extra spice; scrape them out for a milder salsa) Prepare pasta according to package directions. While pasta is cooking, prepare the Salsa Cruda. When the pasta is done, drain well and rinse under cold water until completely cool. Crumble the turkey into a large skillet. Add chili powder. Place the skillet over medium heat and cook, stirring frequently, until the turkey is cooked through and crumbled into small bits. Drain the turkey in a colander. Drain the salsa well. In a straight-sided, 2-quart casserole dish, layer the pasta, then the lettuce, then the turkey and the avocado, then the salsa, reserving about 1/4 cup of the salsa for the top. Spread the non-fat yogurt in an even layer over the top and pour the remaining salsa over the yogurt. Cover the bowl tightly and refrigerate 2 to 4 hours. Bring to room temperature 30 minutes before serving. Garnish with tortilla chips, if desired. Each serving provides: 344 Calories; 23.7 g Protein; 36.8 g Carbohydrates; 11.5 g Fat; 58.4 mg Cholesterol; 470 mg Sodium. Calories from Fat: 30% SALSA CRUDA (Serves 4): Toss all ingredients in a small bowl and let stand at least 1/2 hour before using. The salsa can be made and refrigerated up to a day in advance. Drain off excess liquid and season to taste with salt before serving. Each serving provides: 29.3 Calories; 1.1 g Protein; 6.5 g Carbohydrates; 0.4 g Fat; 0 mg Cholesterol; 308 mg Sodium. Calories from Fat: 11% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: PASTA WITH (TURKEY) SAUSAGE AND OLIVES Categories: Poultry, Pasta Yield: 4 servings 1 lb Mostaccioli or Rigatoni -OR other medium pasta -shape, uncooked 8 oz Turkey sausage -(Italian-style) 1 tb Olive or vegetable oil 1 Garlic clove; minced 2 c Canned plum tomatoes - crushed 12 md Black olives -- pitted and sliced 1 pn Crushed red pepper Salt Freshly ground pepper 2 tb Chopped Italian parsley Grated Parmesan cheese --(optional) Crumble the sausage into a lightly oiled skillet. Place over medium heat and saute, stirring often to break up the meat, until the sausage is cooked through. Drain and cool the meat. Heat the oil in a medium skillet over medium heat. Add the garlic and fry until golden brown. Add the tomatoes, olives and crushed red pepper. Return the sausage to the skillet and add salt and pepper to taste. Reduce the heat and simmer until the sauce is thickened, about 5 minutes. Prepare pasta according to package directions. Before draining, reserve one cup of the pasta cooking liquid. Drain the pasta and return it to the pot over low heat. Add the sauce. If the sauce is too thick to evenly coat the pasta, add some of the reserved pasta cooking liquid. Stir in the parsley. Divide the pasta among serving plates. Garnish with grated Parmesan cheese, if desired. Serves 4 to 6 Each serving provides: 350 Calories; 15.2 g Protein; 46.9 g Carbohydrates; 11.5 g Fat; 30.3 mg Cholesterol; 435 mg Sodium. Calories from Fat: 29% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: LOW-FAT SPAGHETTI CARBONARA Categories: Pasta, Poultry Yield: 4 servings 1 lb Spaghetti or Thin Spaghetti -- uncooked 6 oz Turkey bacon -- finely chopped 3 Garlic cloves; minced 2/3 c Dry white wine 1 c Egg substitute 1/3 c Chopped parsley 1/3 c Grated Parmesan cheese Salt Freshly ground pepper Prepare pasta according to package directions. While pasta is cooking, cook the bacon and garlic in a small saute pan over medium-low heat until the garlic is aromatic and the bacon is lightly browned, about 3 to 4 minutes. Add the wine, increase heat, bring the wine to a boil and cook until it has reduced by about half. Pour mixture into a large serving bowl and let it cool for 5 minutes. Stir in the egg substitute and the parsley. When pasta is done, drain it well and add it immediately to the bacon mixture. Add Parmesan cheese and toss quickly. Season with salt and freshly ground pepper and serve. Each serving provides: 1003 Calories; 43.9 g Protein; 165 g Carbohydrates; 13.9 g Fat; 34.7 mg Cholesterol; 827 mg Sodium. Calories from Fat: 13% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: PESTO CHICKEN MANICOTTI Categories: Pasta, Poultry Yield: 6 servings 8 oz Manicotti Shells, uncooked 10 oz Frozen chopped spinach -- thawed and drained 16 oz Part-skim ricotta cheese 1 c Grated Parmesan cheese -- divided 1/2 c Egg substitute 2 1/2 c Diced cooked chicken breast 1 tb Basil 3/4 ts Pepper 3 c Low-sodium tomato sauce -OR- spaghetti sauce Prepare manicotti according to package directions; while pasta is cooking, squeeze all the water out of the spinach. When pasta is done, drain and set aside. Preheat oven to 350 degrees F. Mix together ricotta cheese, 1/2 cup Parmesan cheese and egg substitute. Stir in remaining ingredients except tomato sauce. Spoon the cheese mixture into the manicotti shells and lay in a 9 x 13-inch pan and a 9 x 9-inch pan, or a pan large enough to hold all stuffed manicotti. Cover with tomato sauce and sprinkle with the remaining 1/2 cup Parmesan cheese. Cover and bake 20 minutes. Remove cover and bake an additional 15 minutes, until cheese is golden brown. Serves 6 to 8 Each serving provides: 344 Calories; 34 g Protein; 24.3 g Carbohydrates; 12.9 g Fat; 68.3 mg Cholesterol; 492 mg Sodium. Calories from Fat: 27% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: PASTA WITH CHICKEN, TOMATO AND ROMANO Categories: Pasta, Poultry Yield: 6 servings 1 lb Spaghetti or Linguine -OR Thin Spaghetti, -uncooked 2 Ripe tomatoes; cored 2 ts Olive or vegetable oil 1 lg Onion -- peeled & finely diced 4 lg Garlic cloves -- peeled & finely chopped 1 lb Boneless chicken breast -- (skinless), -- cut into strips 1 ts Dried basil 12 md California ripe olives -- coarsely chopped 1 Green bell pepper -- seeds and ribs removed, -- julienned 15 1/2 oz Low-sodium chicken broth 1 c Grated Romano cheese Prepare pasta according to package directions. While pasta is cooking, cut the tomatoes in half crosswise and scoop out the seeds with your fingers. Chop the tomatoes coarsely. Heat the oil in a large skillet over medium heat. Add the onion and garlic and cook until the onion is lightly browned and tender, about 6 minutes. Add the chicken and basil and cook until the chicken is lightly browned, about 8 minutes. Stir in the olives, green pepper and tomatoes and cook until the tomatoes begin to give off liquid, about 2 minutes. Add the chicken broth to the skillet, heat to boiling and boil until half of the liquid is evaporated, about 4 minutes. When pasta is done, drain it well and add to sauce mixture. Toss until pasta is evenly mixed with sauce. Transfer to serving dish, top with cheese and serve. Serves 6 to 8 Each serving provides: 299 Calories; 27.8 g Protein; 26.5 g Carbohydrates; 8.9 g Fat; 61.9 mg Cholesterol; 519 Sodium. Calories from Fat: 14% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: MEXICAN PASTA CASSEROLE Categories: Pasta, Poultry, Casseroles Yield: 6 servings 1 lb Rigatoni or Ziti -OR other medium pasta -shape, uncooked 2 ts Vegetable oil 1 md Onion; chopped 1 Garlic clove; minced 1 Jalapeno; seeded and minced 3 tb Chili powder 28 oz Canned diced tomatoes -- undrained 1 ts Cumin 1 ts Dried oregano 8 oz Cooked chicken breast -(skinless, boneless) - julienned 1/4 c Ripe olives 4 oz Grated Monterey Jack cheese -OR Queso Quesadilla -OR Havarti -with Jalapeno Pepper -cheese, divided Preheat oven to 375 degrees F. Prepare pasta according to package directions. While pasta is cooking, heat the oil in a medium saucepan over medium heat. Add the onion, garlic and jalapeno and cook until softened, about 3 minutes. Add the chili powder and stir for 1 minute. Add the tomatoes and liquid, cumin and oregano. Simmer until slightly thickened, about 15 minutes. When pasta is done, drain well. In a bowl, combine pasta, chicken, olives, 3/4 cup of cheese, and sauce. Spoon into a 2-quart baking dish lightly sprayed with vegetable oil. Sprinkle the reserved cheese on top. Cover loosely with foil and bake until warmed through and the cheese melts, about 15 minutes. Serves 6 to 8 Each serving provides: 329 Calories; 22.5 g Protein; 32.6 g Carbohydrates; 13.3 g Fat; 32.2 mg Cholesterol; 518.5 mg Sodium. Calories from Fat: 17% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: PASTA CHEF'S CHOPPED SALAD Categories: Pasta, Poultry Yield: 6 servings 1 lb Ditalini or Orzo -OR other small pasta -shape, uncooked 4 oz Cooked turkey ham - diced into 1/4-inch cubes 1/2 c Swiss cheese - diced into 1/4-inch cubes 3 Celery stalks; chopped 3 Scallions; sliced 1/2 c Diced red onion 1/4 c Diced black olives Salt Freshly ground pepper 1/4 c Dijon mustard 2 tb Vegetable oil 1/4 c White wine vinegar Prepare pasta according to package directions; drain, rinse with cold water and drain again Place the pasta, turkey ham, cheese, celery, scallions, onion and olives in a mixing bowl. Season with salt and freshly ground pepper to taste. In a small bowl, mix the mustard, vegetable oil and vinegar until combined. Add to the pasta and toss. Refrigerate for two hours and serve chilled. Serves 6 to 8 Each serving provides: 242 Calories; 11.5 g Protein; 33.9 g Carbohydrates; 6.9 g Fat; 12.6 mg Cholesterol; 479 mg Sodium. Calories from Fat: 12% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: CHICKEN NOODLE TETRAZZINI Categories: Pasta, Poultry Yield: 4 servings 12 oz Uncooked Medium Egg Noodles 2 tb Margarine 2 tb All-purpose flour 1 1/2 c Skim milk 1 c Water 2 Chicken bouillon cubes 1/8 ts Black pepper 1/8 ts Cayenne pepper 10 oz Frozen peas; thawed 1/2 c Non-fat, plain yogurt 4 tb Grated Parmesan cheese -- divided 8 oz Fresh mushrooms, sliced 2 c Diced, cooked chicken Prepare egg noodles according to package directions. While noodles are cooking, melt margarine in medium saucepan. Blend in flour until smooth. Stir in milk, water, bouillon cubes, black pepper and cayenne pepper. Cook over medium heat, stirring constantly, until mixture thickens and comes to a boil, about 10 minutes. Stir in peas, yogurt and 2 tablespoons of the Parmesan cheese. Preheat oven to 425 degrees F. When noodles are done, drain well. Mix noodles, mushrooms and sauce with chicken. Turn mixture into lightly greased 9 x 12-inch baking dish. Sprinkle with remaining Parmesan. Bake for 15 minutes. Serve immediately. Each serving provides: 393 Calories; 34 g Protein; 34.4 g Carbohydrates; 12.9 g Fat; 97.6 mg Cholesterol; 849 mg Sodium. Calories from Fat: 21% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: ROTINI NICOISE WITH LEMON VINAIGRETTE Categories: Pasta, Poultry Yield: 6 servings 1 lb Rotini, Twists or Spirals -- uncooked 2 c Canned white beans -- (cannellini), -- rinsed and drained 2 c Cooked chicken breast -- cut into chunks 14 oz Canned artichoke hearts -(packed in water), drained --------------------------------VINAIGRETTE:-------------------------------- 1/4 c Olive or vegetable oil 1/2 c Low-sodium chicken broth 1/2 c Fresh lemon juice 2 Garlic cloves; minced 2 ts Dijon mustard 1 ts Salt 1/2 ts Freshly ground black pepper ----------------------------------GARNISH:---------------------------------- 12 Cherry tomatoes 8 oz Green beans; blanched - refreshed in cold water 16 Black olives Prepare pasta according to package directions; drain. Rinse the pasta under cold water, drain thoroughly and put in a large mixing bowl. Add white beans, chicken and artichoke hearts and toss well. In a medium bowl, whisk together all the vinaigrette ingredients. Pour vinaigrette over pasta mixture and toss well. To serve, spoon pasta onto large serving platter and arrange cherry tomatoes, green beans and black olives around and on top of salad. Each serving provides: 583 Calories; 29.3 g Protein; 84.7 g Carbohydrates; 15.2 g Fat; 31.9 mg Cholesterol; 637 mg Sodium. Calories from Fat: 23% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: MEDITERRANEAN BOW TIES WITH TURKEY SAUSAGE Categories: Pasta, Poultry Yield: 6 servings 8 oz Bow Ties or Rigatoni -OR other medium pasta -shape, uncooked 1 tb Vegetable or olive oil 1 lb Italian turkey sausage 1 md Onion; chopped 1 Garlic clove; minced 6 oz Tomato paste 6 oz Water 1 tb Dry mustard 1/4 ts Freshly ground pepper 1 ts Dried oregano 1/2 ts Salt 1/2 Cinnamon stick (optional) 1 tb Lemon juice 1/2 c Feta cheese, crumbled Prepare pasta according to package directions; drain. In a large skillet, saute turkey sausage, onion and garlic in oil for approximately 4 minutes, stirring constantly. Add remaining ingredients, except the pasta and feta cheese. Cover and simmer 10 minutes. Add pasta and mix well. Spoon into serving bowl and sprinkle with feta cheese. Each serving provides: 502 Calories; 28.4 g Protein; 51.8 g Carbohydrates; 20.9 g Fat; 79.5 mg Cholesterol; 936 mg Sodium. Calories from Fat: 37% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: PENNE WITH ARTICHOKE HEARTS AND CHICKEN CREAM Categories: Pasta, Poultry Yield: 2 servings 8 oz Mostaccioli or Radiatore -OR other medium pasta -shape, uncooked 8 oz Canned artichoke hearts - drained 1 tb Olive or vegetable oil 4 oz Boneless chicken breasts -(without skin) - cut into 1-inch cubes 1/2 c Evaporated skimmed milk 2 tb Chopped fresh parsley 1/2 ts Dijon mustard with seeds Salt Freshly ground pepper 2 tb Grated Parmesan cheese -- (optional) Prepare pasta according to package directions. While pasta is cooking, squeeze as much water from the artichoke hearts as possible and cut each piece in half lengthwise. Heat the oil in a large skillet over medium heat. Add the chicken and artichoke hearts. Saute, stirring frequently, until chicken is golden brown, about 6 minutes. Add the evaporated skimmed milk, parsley and mustard to the pan and stir to remove the brown bits from the bottom and sides of the pan. Heat to boiling and boil until the liquid is reduced in volume by half. Drain the pasta and transfer it to the skillet. (If the skillet is not deep or large enough to hold both the pasta and the sauce, return the pasta to the cooking pot and add the contents of the skillet to the pot.) Heat over low heat, stirring, until the pasta is mixed well with the sauce. Add salt and pepper to taste; toss in Parmesan cheese if desired. Divide between two serving bowls and serve immediately. Each serving provides: 413 Calories; 29.6 g Protein; 50.4 g Carbohydrates; 10.9 g Fat; 40.1 mg Cholesterol; 306 mg Sodium. Calories from Fat: 12% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: ASIAN CHICKEN AND NOODLES Categories: Pasta, Poultry Yield: 4 servings 8 oz Uncooked Medium Egg Noodles 1 tb Vegetable or olive oil 1 lb Boneless chicken breasts - (without skin) - cut into julienne strips - (1 1/2 x 1/4-inch) 2 Carrots - peeled and thinly sliced 1 bn Scallions; chopped 1/2 Red bell pepper - thinly sliced 1/4 c Low-sodium soy sauce 1 c Chopped celery 4 oz Sliced water chestnuts 1/2 ts Garlic powder 1/2 ts White pepper 1 ts Dried cilantro 2 tb Toasted almonds (optional) Prepare egg noodles according to package directions; drain. In a large skillet or wok, saute chicken, carrots, scallions and red bell pepper in oil until chicken is opaque and white, about 4 minutes, stirring constantly. Add soy sauce, celery, water chestnuts, garlic powder, white pepper and cilantro. Mix all ingredients together, cover and simmer for 5 minutes. Stir in cooked egg noodles. Sprinkle with toasted almonds, if desired. Each serving provides: 307 Calories; 31.9 g Protein; 26.6 g Carbohydrates; 8 g Fat; 84.4 mg Cholesterol; 1155 mg Sodium. Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: LINGUINE AND TURKEY SAUTE Categories: Pasta, Poultry Yield: 6 servings 1 lb Linguine or Spaghetti -- uncooked 2 c Broccoli florets 1 tb Margarine 1 lg Onion; diced 2 Carrots -- sliced into 1/4" rounds 2 Celery stalks; diced 2 tb All-purpose flour 14 1/2 oz Low-sodium chicken broth 1 ts Ground sage 2 c Diced, cooked turkey 1/4 c Herbed stuffing mix Prepare pasta according to package directions. Two minutes before pasta is done, add broccoli florets to water. Cook two minutes; drain pasta and broccoli in colander. In a large skillet, warm the margarine over medium heat. Add the onion, carrots and celery and saute three minutes. Stir in the flour. Add the chicken broth and sage and stir in the turkey. Stir until the sauce come to a simmer. Simmer 1 minute. Pour the turkey saute over the pasta. Sprinkle stuffing mix on top and serve immediately. Each serving provides: 479 Calories; 28.4 g Protein;79.3 g Carbohydrates; 4.7 g Fat; 40.6 mg Cholesterol; 303 mg Sodium. Calories from Fat: 9% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: BAKED SHELLS WITH MUSHROOM CREAM Categories: Pasta, Poultry Yield: 6 servings 1 lb Medium or Small Shells -- uncooked 1 tb Cornstarch 1 1/2 c Milk; divided 1/2 c Chicken broth -- homemade or canned Salt Freshly ground pepper 1 c Frozen peas; defrosted 4 oz Canned sliced mushrooms -- drained 1/4 c Sliced pimentos 2 c Diced cooked chicken -- (optional) 3/4 c Grated Parmesan cheese -- plus more for passing 1/4 c Unseasoned bread crumbs Prepare pasta according to package directions; drain. Rinse the pasta under cold running water until cool and drain thoroughly. Preheat oven to 350 degrees F. In small bowl, stir together the cornstarch and 2 tablespoons of the milk until the cornstarch is dissolved. Heat the remaining milk and the chicken broth in a small saucepan over medium heat. Stir in the cornstarch mixture and heat, stirring, until the sauce is simmering and thickened. Add the salt and pepper and simmer 3 minutes. Pour the sauce into a bowl, add the peas, mushrooms, pimentos, chicken (if using), 1/2 cup of the Parmesan cheese and the cooked pasta. Stir the sauce in until it and the vegetables are evenly distributed. Transfer to a baking dish. Stir 1/4 cup of the Parmesan cheese and the bread crumbs together in a small bowl and sprinkle the mixture over the pasta. Bake until the sauce is bubbling and the topping is golden brown, about 15 minutes. Serve hot, passing additional grated Parmesan cheese if desired. (With chicken) Each serving provides: 440 Calories; 29.8 g Protein; 61.9 g Carbohydrates; 7.3 g Fat; 44.6 mg Cholesterol; 486 mg Sodium. Calories from Fat: 15% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: PASTA WITH ITALIAN CHICKEN AND SCALLIONS Categories: Pasta, Poultry Yield: 4 servings 12 oz Fettuccine, uncooked 12 oz Boneless chicken breasts -- (skinless) 2 c Italian salad dressing -- (non-fat) 2 c Water; divided 2 bn Scallions or spring onions -- chopped 1 Chicken bouillon cube 2 ts Margarine Freshly ground black pepper 1 ts Vegetable oil 1 Red bell pepper -- seeds and ribs removed -- chopped Chopped parsley for garnish Prepare pasta according to package directions; drain. In a large skillet, cook chicken in Italian dressing and water over medium-high heat until cooked through. Remove from pan and allow to cool slightly. Cut into bite-sized pieces. In a medium saucepan, bring 1 cup of water to a boil. Add the onions and bouillon cube. Cook until onions are soft, about 3 minutes. Drain and reserve liquid. Puree the onions with margarine and 1/2 cup of the reserved liquid in a food processor or blender until smooth. Season with freshly ground black pepper to taste. Toss with pasta. In a medium non-stick saute pan, heat oil over medium-high heat. Add bell pepper and saute until tender, about 3 to 4 minutes. Arrange pasta on a platter and top with chicken and bell pepper. Toss lightly. Garnish with parsley and serve. Each serving provides: 767 Calories; 40.8 g Protein; 132 g Carbohydrates; 7 g Fat; 49.5 mg Cholesterol; 378 mg Sodium. Calories from Fat: 8% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: LEMON TURKEY STIR-FRY AND PASTA Categories: Poultry, Pasta, Main dish Yield: 6 servings 1 lb Linguine or Spaghetti -OR Thin Spaghetti, -uncooked 1 1/2 lb Turkey cutlets -- cut into 1/2-inch strips 1 tb Soy sauce 1 tb White wine vinegar 2 ts Cornstarch 1 ts Lemon pepper 2 tb Olive or vegetable oil 6 md Green onions; sliced 1 md Fresh lemon - cut into 10 thin slices - and slivered 1 Garlic clove; finely minced 10 oz Fresh spinach; washed, -- drained and chopped Prepare pasta according to package directions; drain. In self-closing plastic bag, combine turkey, soy sauce, vinegar, cornstarch and lemon pepper. Shake bag to coat turkey thoroughly. Refrigerate 30 minutes to allow flavors to blend. In large skillet, over medium heat, saute turkey and marinade in oil 2 to 3 minutes, or until turkey is no longer pink. Add onions, lemon slivers and garlic; continue to cook until onions are translucent. Stir in spinach and cook until just wilted. Spoon over hot pasta and garnish with parsley and lemon slices, if desired. Each serving provides: 571 Calories; 47.8 g Protein; 75.5 g Carbohydrates; 7.7 g Fat; 97.2 mg Cholesterol; 278 mg Sodium. Calories from Fat: 12% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: ZINGY LEMON CHICKEN PASTA Categories: Pasta, Poultry Yield: 4 servings 8 oz Radiatore or Elbow Macaroni -OR other medium pasta -shape, uncooked 4 Chicken breast halves - boned, skinned, - cut into 3/4-inch pieces 5 Green onions; sliced 1 lg Garlic clove; minced 1 tb Butter or margarine 1 tb Vegetable or olive oil 1/4 c All-purpose flour 1/4 ts Salt 1/8 ts Black pepper 1/8 ts Cayenne pepper 1 1/3 c Chicken broth 2/3 c Skim milk 2 ts Prepared mustard 1/4 c Fresh lemon juice ----------------------------------TOPPING:---------------------------------- 1/4 c Chopped almonds 1/4 ts Paprika (optional) 2 tb Chopped chives or scallions Prepare pasta according to package directions; drain. Heat butter or margarine and oil in a skillet. Add chicken pieces, green onions and garlic, and saute until chicken is just firm and cooked through, about 10 minutes. Toss with cooked pasta and set aside. Combine flour, salt, pepper and cayenne in a saucepan; gradually add chicken broth and skim milk, stirring with a wire whisk until smooth. Place over medium heat and cook, stirring constantly, until thickened. Add mustard and lemon juice. Allow to cool. Add sauce to chicken-pasta mixture. Put into a 2 1/2-quart casserole dish. Sprinkle almonds and chopped chives over and bake at 375 degrees F for 10 minutes or until heated through. Each serving contains: 589 Calories; 47.9 g Protein; 65.7 g Carbohydrates; 14.3 g Fat; 82.9 mg Cholesterol;, 547 mg Sodium. Calories from Fat: 22% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: ORIENTAL PASTA SALAD Categories: Pasta, Salads Yield: 4 servings 8 oz Bow Ties or Radiatore -OR other medium pasta -shape, uncooked 4 oz Fresh snow peas - washed and trimmed 2 Red bell peppers - ribs and seeds removed, - cut in strips 4 Scallions; thinly sliced 3 c Fresh broccoli florets 2 c Diced cooked chicken 1 tb Sesame oil 1 tb Peanut oil 2 tb Red wine vinegar 1/2 ts Hot sauce 2 ts Honey 1/2 ts Garlic powder 1/2 ts Ground ginger 3 tb Sesame seeds Salt and pepper to taste Cook pasta according to package directions; drain and cool. Add the snow peas, red pepper, scallions, broccoli and diced chicken. Combine remaining ingredients and pour the dressing over the pasta mixture. Toss lightly. Cover and chill. Note: Diced turkey or water-packed tuna may be substituted for the cooked chicken. Each serving provides: 598 Calories; 37.7 g Protein; 77 g Carbohydrates; 15.7 g Fat; 59.5 mg Cholesterol; 84 mg Sodium. Calories from Fat: 24% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: EASY CHICKEN CASSEROLE Categories: Poultry, Casseroles, Pasta Yield: 4 servings 8 oz Ziti or Mostaccioli -or other medium pasta -shape, uncooked 2 tb Margarine, divided 8 oz Mushrooms, sliced 3 tb All-purpose flour 1 tb Dijon mustard 1 3/4 c Skim milk 1/4 ts Salt 5 oz Canned chunk white chicken -- drained and flaked 2 oz Pimentos; drained & sliced 1/3 c Grated Parmesan cheese Salt Freshly ground pepper Preheat oven to 350 degrees F. Prepare pasta according to package directions. While pasta is cooking, melt 1 tablespoon margarine in skillet over medium-high heat. Add mushrooms and saute 2 to 3 minutes. Drain off any liquid and set mushrooms aside. Place the remaining margarine in the skillet and melt over medium-low heat. With a wire whisk, stir in flour. Gradually add the Dijon mustard, milk and salt, stirring constantly until mixture boils and thickens. Once thickened, stir in mushrooms and remove from heat. When pasta is done, drain well. Return pasta to the pot and add chicken, mushroom mixture, pimentos, cheese and pepper. Combine all ingredients together and transfer to a 2-quart casserole dish. Bake for 15 minutes or until heated through. Serve immediately. Serves 4 to 6 Each serving provides: 523 Calories; 29.3 g Protein; 75.2 g Carbohydrates; 11.1 g Fat; 37.8 mg Cholesterol; 636 mg Sodium. Calories from Fat: 19% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: DIJON-BLACKENED CHICKEN SALAD Categories: Salads, Poultry Yield: 6 servings -----------------------------------SALAD:----------------------------------- 4 c Medium Shells, uncooked 4 c Salad greens, torn 1 Red bell pepper -- cut into chunks 1 Green bell pepper -- cut into chunks 1 c Canned corn; drained 1/2 c Sliced red onions 4 4oz. chicken breasts halves -(skinless, boneless) 4 tb Dijon mustard 3/4 c Oat bran 1/4 c Parmesan cheese, grated 1 ts Dried thyme Non-stick cooking spray ---------------------------------DRESSING:--------------------------------- 1/4 c Apple juice concentrate -- thawed 2 tb Balsamic vinegar 2 tb Dijon mustard 4 ts Fresh apple, grated 1/4 c Cilantro, chopped 1 ts Sugar 1/4 ts Cayenne pepper Cook pasta according to package directions; drain and rinse under cold water; drain again and set aside. When pasta is cool, toss with other salad ingredients in a large bowl and set aside. Set oven to broil. Pound chicken between wax paper sheets until 1/4-inch thick. Spread mustard evenly over chicken. Combine oat bran, cheese and thyme. Lightly coat chicken with oat bran mixture. Spray bottom of roasting pan with cooking spray. Place coated chicken in roasting pan and cook approximately 5 inches below broiler for about 3 minutes on each side or until meat turns white. Cut chicken breasts into strips and set aside. Blend dressing ingredients together at high speed in food processor or blender. Toss pasta salad with dressing, top with chicken strips and serve. Each serving provides: 363 Calories, 25.3g Protein, 58.8 g Carbohydrates, 5.4 g Fat, 36.1 mg Cholesterol; 589 mg Sodium. Calories from Fat: 13% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: RIGATONI-TURKEY SALAD Categories: Salads, Pasta, Poultry Yield: 4 servings 8 oz Rigatoni or Elbow Macaroni -OR other medium pasta -shape, uncooked 1 1/2 c Cubed cooked turkey 1/4 c Chopped onion 1 c Thinly sliced carrots 1 c Frozen peas; thawed 2 tb Vegetable oil 2 tb Cider vinegar 1/4 ts Thyme 1/4 ts Salt 1/4 ts Pepper Prepare pasta according to package directions, drain and rinse with cold water. Drain well. Combine turkey and vegetables in a large bowl. Add pasta. Combine oil, vinegar and seasonings in a jar. Shake until well blended. Pour over pasta and stir well. Cover and chill until ready to serve. Each serving provides: 305 Calories; 22.5 g Protein; 34.7 g Carbohydrates; 8.2 g Fat; 45 mg Cholesterol; 214 mg Sodium. Calories from Fat: 25% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: HONEY-MUSTARD CHICKEN WITH FETTUCCINE Categories: Poultry, Pasta Yield: 8 servings 18 oz Fettuccine, uncooked -- broken in half 1 lb Boneless chicken breasts -- (without skin), -- sliced in half crosswise 1 lg Red onion; sliced - into 1/2" thick rounds 1 tb Dijon mustard 2 tb Honey 2 tb Flour 14 1/2 oz Low-sodium chicken broth -- divided 1/2 c Chutney 2 tb White wine vinegar 1 1/2 tb Chopped parsley 1 bn Scallions; chopped Prepare pasta according to package directions; drain. Preheat broiler. Lay the chicken breasts and onions out on a large cookie sheet. Stir together the mustard and honey and brush it over the chicken and onions. Broil until the chicken is firm and cooked through, about 6 minutes on each side. In a small bowl, stir together the flour and 1/4 cup of the chicken broth. In a saucepan, bring the remaining chicken broth to a boil. Whisk in the flour mixture and stir until thick. Remove from heat and stir in the chutney, vinegar and parsley. When chicken is done, slice it and coarsely chop the onion. Toss with the pasta and sauce and sprinkle with scallions. Set 5 cups aside in the refrigerator and serve the remainder immediately. Serves 4 with leftovers or 8 total Each serving provides: 365 Calories; 25.8 g Protein; 58 g Carbohydrates; 4.1 g Fat; 112 mg Cholesterol; 270 mg Sodium. Calories from Fat: 10% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: CRUNCHY SWEET AND SOUR FETTUCCINE SALAD Categories: Salads, Pasta, Poultry Yield: 4 servings 5 c Honey-Mustard Chicken -with Fettuccine (chilled) -(see separate recipe) 1 1-inch piece ginger -- peeled and minced, OR... 1 ts -Dried ginger 1 c Diced celery 1 md Cucumber; peeled, -- chopped and seeded 2 md Apples; cored and chopped Toss all ingredients together and serve. Each serving provides: 455 Calories; 31.3 g Protein; 72.5 g Carbohydrates; 5.8 g Fat; 127 mg Cholesterol; 311 mg Sodium. Calories from Fat: 11% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: CHICKEN AND STARS SOUP WITH PEAS Categories: Poultry, Pasta, Soups Yield: 6 servings 1 1/2 c Stellini or Alphabets -OR other small pasta shape, -uncooked 1 tb Butter or margarine 3 md Carrots; finely diced 2 Celery stalks; finely diced 6 c Low-sodium chicken broth -- skimmed of fat 1 1/2 c Diced cooked chicken 1/2 c Frozen peas; thawed Salt; to taste Prepare pasta according to package directions, drain and set aside. Melt the butter or margarine in a medium saucepan. Add carrots and celery. Saute vegetables over medium heat until soft, about 7 to 10 minutes. Stir in chicken broth, diced chicken, pasta and peas. Bring the soup to a boil, season to taste with salt and serve. Each serving provides: 287 Calories; 19.3 g Protein; 40.8 g Carbohydrates; 5.1 g Fat; 30.3 mg Cholesterol; 722 mg Sodium. Calories from Fat: 16% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: SESAME-SOY PASTA AND VEGETABLES Categories: Pasta, Quick Yield: 4 servings 8 oz Medium or Wide Egg Noodles -- uncooked 2 cn Low-sodium chicken broth -(13 1/4-oz. cans) 2 c Small broccoli florets 1 c Sliced fresh mushrooms 2 md Carrots -- thinly sliced diagonally 2 tb Low-sodium soy sauce 1 tb Cornstarch 1 tb Sesame oil 2 ts Sugar 1/4 ts Hot red pepper flakes In a large pot, heat chicken broth; add noodles and bring to a boil. Cover and simmer 10 minutes. Add vegetables, cover and simmer 2 minutes. In a separate bowl, combine soy sauce, cornstarch, sesame oil, sugar and red pepper flakes; slowly stir into pot. Stir until well combined and thickened. Serve immediately. Each serving provides: 315 Calories; 12.1 g Protein; 52.2 g Carbohydrates; 7.1 g Fat; 53.2 mg Cholesterol; 917 mg Sodium. Calories from Fat: 20% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: BOW TIES WITH ASPARAGUS AND BUCKWHEAT PARMESAN Categories: Pasta, Quick Yield: 2 servings 1 1/2 c Bow Ties, cooked 3/4 c Chicken stock -OR vegetable stock 1/4 c Cooked buckwheat groats - or kasha 10 Jumbo asparagus spears - blanched 1/4 c Grated Parmesan cheese 3 tb Toasted pine nuts -OR walnuts 3 tb Sweet butter 2 tb Parsley, chopped Salt and pepper to taste In a large saucepan over medium flame, heat pasta and chicken stock. Once pasta mixture has reached a boil, add remaining ingredients and heat quickly, about 2-3 minutes. Remove asparagus spears from pasta mixture and arrange wagon wheel style around each plate (five spears per plate). Add pasta mixture to center of each plate and garnish with additional Parmesan cheese if desired. Each serving provides: 566 Calories; 19.1 g Protein; 60.8 g Carbohydrates; 28.8 g Fat; 57.3 mg Cholesterol; 432 mg Sodium. Calories from Fat: 45% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: ANGEL HAIR WITH TOMATOES, BASIL AND GARLIC Categories: Pasta, Quick Yield: 6 servings 1 lb Angel Hair or Capellini -- uncooked 2 tb Vegetable oil 1 tb Minced garlic 5 c Tomatoes, diced 1/2 ts Basil 3/4 c Low-sodium chicken broth 5 tb Parmesan cheese Salt Freshly ground pepper Prepare pasta according to package directions; drain. Heat oil in a large skillet over medium-high heat. Add garlic and cook for one minute. Add tomatoes, basil, salt and pepper. Cook for 3 minutes. Add hot pasta to skillet; toss well. Add chicken broth and stir. Toss with Parmesan cheese and serve immediately. Serves 6 to 8 Each serving provides: 369 Calories; 12.8 g Protein; 63.5 g Carbohydrates; 7 g Fat; 3.7 mg Cholesterol; 162 mg Sodium. Calories from Fat: 17% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: PASTA PEANUT STIR-FRY Categories: Pasta, Quick Yield: 4 servings 1 lb Linguine or Spaghetti -OR Thin Spaghetti - uncooked 1 ts Vegetable oil 4 md Carrots; cut julienne 1/2 ts Hot red pepper flakes 1 bn Scallions - sliced diagonally - into 1/2-inch lengths 1 lg Cucumber - peeled, cut julienne -----------------------------------SAUCE:----------------------------------- 3 tb Smooth peanut butter 1/3 c Lime juice 1/4 c Low-sodium soy sauce 1/4 c Low-sodium chicken broth - (defatted) Black pepper to taste Prepare pasta according to package directions; drain and transfer to a serving bowl. Warm 1 teaspoon vegetable oil in a large non-stick wok or skillet over high heat. Add the carrots and stir-fry for 2 to 3 minutes until tender. Add the red pepper flakes, cucumbers and scallions to the wok or skillet. Stir-fry for 2 minutes. Add all the sauce ingredients to the wok or skillet. Season with pepper. Bring to a boil. Pour the vegetables over pasta. Toss well and serve immediately. Each serving provides: 306 Calories; 11.3 g Protein; 49.5 g Carbohydrates; 8.3 g Fat; 0.1 mg Cholesterol; 956 mg Sodium. Calories from Fat: 11% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: EGG NOODLES WITH ORIENTAL SEASONING Categories: Pasta, Quick, Side dish Yield: 4 servings 4 oz Medium or Wide Egg Noodles -- uncooked 1/4 c Water 2 tb Low-sodium soy sauce 1 ts Vinegar 1 ts Sugar 1 ts Cornstarch 1 tb Vegetable oil 2 Scallions; trimmed -- and thinly sliced 1 Garlic clove -- finely chopped 1/2 ts Dried ginger 1/4 lb Snow peas; trimmed Prepare egg noodles according to package directions. While egg noodles are cooking, stir the water, soy sauce, vinegar, sugar and cornstarch together in a small bowl until the sugar and cornstarch are dissolved. Set aside. When noodles are done, drain well. Heat the vegetable oil in a wok or large, deep skillet over high heat. Add the scallions, garlic and ginger and stir until the garlic and ginger are fragrant, about 15 seconds. Add the snow peas and toss just until they begin to change color, about 10 seconds. Add noodles and toss with the seasoned oil. Stir in the soy sauce mixture and pour all into the wok. Stir well until the sauce is thickened and the noodles are evenly distributed. Transfer immediately to a serving dish. Serve hot. Serves 4 (as side servings) Each serving provides: 98 Calories; 2.9 g Protein; 13.2 g Carbohydrates; 3.9 g Fat; 9.3 mg Cholesterol; 519 mg Sodium. Calories from Fat: 27% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: FLASH PRIMAVERA Categories: Pasta, Quick Yield: 6 servings 1 lb Mostaccioli or Ziti -OR other medium pasta -shape, uncooked 1 Head broccoli -OR cauliflower, -- cut into small florets 1 tb Cornstarch 1/4 c Water 3 Garlic cloves; minced cn Low-sodium chicken broth -(15 1/2-oz. can) 10 oz Frozen mixed vegetables 10 oz Frozen chopped spinach -- thawed Salt and pepper to taste 1 c Grated Parmesan cheese Prepare pasta according to package directions. Three minutes before the pasta is done, stir in the broccoli or cauliflower. Drain pasta and vegetables and transfer to a large bowl. In a small bowl, dissolve the cornstarch in 1/4 cup of water. Put the garlic in a large saucepan with chicken broth. Simmer over medium heat for 3 minutes. Whisk in the cornstarch. Stir in the mixed vegetables and spinach and cook until hot, about 5 minutes. Toss the sauce and vegetables with the pasta, season with salt and pepper and sprinkle with Parmesan cheese and serve. Each serving provides: 676 Calories; 30 g Protein; 121 g Carbohydrates; 8.2 g Fat; 13.9 mg Cholesterol; 290 mg Sodium. Calories from Fat: 11% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: EGG DROP AND NOODLE SOUP Categories: Soups, Pasta, Quick Yield: 8 servings 8 oz Uncooked Medium Egg Noodles 8 cn Low-sodium chicken broth -(14 1/2-oz. cans) 2 lg Eggs 4 tb Water 1/2 c Grated Parmesan cheese 1/2 ts Freshly ground black pepper 1 c Frozen chopped spinach - thawed and drained well; -OR- 1 c -Chopped fresh spinach, - stems removed Salt to taste In a medium saucepan, heat the chicken broth to a boil. Stir in the egg noodles and cook according to package directions. Meanwhile, beat the eggs and water together until blended. Beat in the Parmesan cheese and pepper. Stir the spinach into the broth and reheat to boiling. Pour the egg mixture into the soup slowly while stirring constantly with a fork. Cook 30 seconds. Check the seasoning and add salt if desired. Serve hot. Each serving provides: 120 Calories; 9.1 g Protein; 9.7 g Carbohydrates; 5.2 g Fat; 78.5 mg Cholesterol; 951 mg Sodium. Calories from Fat: 28% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: ZIPPY ZITI WITH MIXED VEGETABLES Categories: Pasta, Quick Yield: 4 servings 8 oz Ziti or Mostaccioli -OR other medium pasta -shape, uncooked 1 1/2 tb Vegetable oil 2 Scallions; finely chopped 1/2 ts Italian seasoning 2 tb Horseradish sauce 1/2 c Skim milk 4 oz Cheddar cheese, grated 1 1/2 c Cooked mixed vegetables Salt Freshly ground black pepper Prepare pasta according to package directions. Meanwhile, heat oil in a medium saucepan. Add scallions and saute over medium heat until limp. Do not brown. Remove from heat. Stir in Italian seasoning, horseradish sauce, milk and cheese. Cook over medium heat until thickened. Stir in cooked vegetables and heat. Place pasta in a large, heated bowl, and toss with sauce. Serves 4 to 6 Each serving provides: 232 Calories; 11.7 g Protein; 30 g Carbohydrates; 7.4 g Fat; 76 mg Cholesterol; 54.5 mg Sodium. Calories from Fat: 29% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: PASTA WITH ROASTED PEPPERS AND BROCCOLI Categories: Pasta, Quick Yield: 6 servings 1 lb Mostaccioli or Ziti -OR other medium pasta -shape, uncooked 2 tb Vegetable oil 1/2 ts Hot red pepper flakes 1 lb Broccoli florets (6 cups) 2 6-oz jars whole pimientos -OR roasted peppers, - drained and diced 1/4 c Grated Parmesan cheese Prepare pasta according to package directions. While pasta is cooking, warm the oil and red pepper flakes over medium heat for two minutes. Add the broccoli and saute for 2-3 minutes. Add 1/2 cup water and cover. Cook broccoli until tender-crisp, about 3 minutes. When pasta is done, drain well. Toss the pasta with diced peppers. Season with salt and pepper to taste. Pour the broccoli over pasta, sprinkle with Parmesan cheese and serve. Each serving provides: 265 Calories, 10.6 g Protein; 41.3 g Carbohydrates; 7.1 g Fat; 3.2 mg Cholesterol; 804 mg Sodium. Calories from Fat: 24% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: DITALINI COBB SALAD Categories: Pasta, Salads, Quick Yield: 6 servings 12 oz Ditalini or Elbow Macaroni -OR other medium pasta -shape, uncooked 3/4 c Plain, non-fat yogurt 1/4 c Fat-free mayonaise 12 oz Smoked turkey, diced 2 Celery sticks; diced 1 md Granny Smith apple; diced 1 Head greenleaf lettuce - leaves separated, - washed and drained 2 oz Crumbled blue cheese Prepare pasta according to package directions. Drain and rinse with cold water. Put the yogurt and mayonaise into a food processor or blender and whirl until smooth. Set aside. In a large bowl, stir together the pasta, smoked turkey, celery and apple. Add sauce and toss until evenly coated. Cover serving platter with lettuce leaves and spoon pasta onto the leaves. Sprinkle with blue cheese, toss lightly and serve. Each serving provides: 477 Calories; 28.5 g Protein; 76.7 g Carbohydrates; 5.4 g Fat; 30.9 mg Cholestrol; 1095 mg Sodium. Calories from Fat: 10% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: CURRIED PASTA WITH CHICKEN AND FRUIT Categories: Pasta, Main dish, Poultry, Quick Yield: 4 servings 1 lb Elbow Macaroni -OR Medium Shells -OR other medium pasta -shape, uncooked 12 oz Cooked chicken or turkey - cut into 1/2-inch pieces 3 c Seedless red grapes 20 oz Canned pineapple chunks -(packed in water), drained 1/2 c Non-fat mayonnaise 2 tb Lemon juice 1/4 c Orange juice concentrate -(frozen), thawed 1 tb Curry powder 1 bn Scallions; sliced Prepare pasta according to package directions. While pasta is cooking, toss chicken, grapes and pineapple together in a large bowl. In a medium bowl, stir together mayonnaise, lemon juice, orange juice concentrate and curry powder. When pasta is cooked, drain well and stir into fruit mixture. Stir dressing into pasta and fruit and mix well. Sprinkle scallions over salad and serve. Each serving provides: 654 Calories; 36.3 g Protein; 109 g Carbohydrates; 8.9 g Fat; 71.4 mg Cholesterol; 406 mg Sodium. Calories from Fat: 12% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: TARRAGON PASTA AND TURKEY SALAD Categories: Pasta, Salads, Poultry, Main dish, Quick Yield: 6 servings 1 lb Rotini, Twists or Spirals -- uncooked 8 oz Smoked turkey; chopped 1 c Sliced celery 1 1/2 c Seedless red grapes -- cut into halves 1 c Sliced scallions -- (white and green parts) 1 c Non-fat mayonnaise -OR reduced-fat mayonnaise 1/3 c Non-fat sour cream -OR reduced-fat sour cream 1 1/2 tb Chopped fresh tarragon; OR 1 ts -Dried tarragon 1 tb Lemon juice Salt and pepper to taste Prepare pasta according to package directions; drain. Rinse under cold water and drain again. In a large bowl, stir together the pasta, turkey, celery, grapes and scallions. In a small bowl, stir together the remaining ingredients. Toss pasta with dressing. Add salt and pepper, if desired. Serve immediately or cover and chill. Each serving provides: 287 Calories; 15.9 g Protein; 52.1 g Carbohydrates; 1.7 g Fat; 15.5 mg Cholesterol; 1023 mg Sodium. Calories from Fat: 5% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: CREAMY (TURKEY) HAM ZITI Categories: Pasta, Main dish, Quick Yield: 6 servings 1 lb Ziti or Penne -OR other medium pasta -shape, uncooked 1/2 ts Vegetable oil 12 oz Lean turkey ham - cut into bite-size pieces 1 Red bell pepper; diced 1 c Non-fat sour cream 10 oz Frozen spinach - thawed and drained well 3/4 c Skim milk 1/4 c Dijon mustard 1/4 c Chopped fresh parsley 2 tb Minced fresh dill 1 tb Lemon juice 3/4 ts Hot sauce Salt and pepper to taste Prepare pasta according to package directions. While pasta is cooking, warm the oil over medium heat in a large skillet. Add the ham and red pepper and cook until browned. Meanwhile, puree the sour cream, spinach, milk, mustard, parsley, dill, lemon juice and hot sauce in a food processor or blender until very smooth. Add the puree to the ham. Heat to a simmer. When pasta is done, drain it well. Toss pasta with sauce, season with salt and pepper and serve. Each serving provides: 565 Calories; 31.1g Protein; 95.5 g Carbohydrates; 6.4 g Fat; 32.3 mg Cholesterol; 899 mg Sodium. Calories from Fat: 10% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: MACARONI WITH CORN RELISH AND SMOKED TURKEY Categories: Pasta, Poultry Yield: 4 servings 1 lb Rotini, Twists or Spirals - uncooked 10 oz Frozen corn; thawed 2 Celery stalks; diced 1 md Red onion; diced 12 oz Smoked turkey; diced 2 ts Vegetable oil 1/4 c Tomato sauce 1/4 c Barbecue sauce 1/4 c Low-sodium chicken broth -(defatted) 1/4 c Red wine vinegar 12 Green olives, sliced Cook pasta according to package directions. Drain and rinse pasta with cool water. In a large bowl, stir together the corn, celery, red onion and turkey. In a medium bowl, whisk together remaining ingredients. Stir into corn mixture. Add pasta and toss well. Spoon into a serving bowl and sprinkle with olives. Each serving provides: 406 Calories; 34.7 g Protein; 54.6 g Carbohydrates; 6 g Fat; 73 mg Cholesterol; 611 mg Sodium. Calories from Fat: 12% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: LINGUINE WITH CHICKEN AND CARIBBEAN SAUCE Categories: Poultry, Pasta, Quick Yield: 6 servings 1 lb Linguine or Spaghetti -OR Thin Spaghetti, - uncooked 1 lb Boneless chicken breasts -(skinless) 10 oz Frozen peas; thawed 1 Red bell pepper -- coarsely chopped -- into 1-inch pieces 3 Celery stalks; diced 1 c Low-sodium chicken broth -----------------------------------SAUCE:----------------------------------- 1 md Onion; quartered 1 2-inch piece fresh ginger -- peeled 1/3 c Spicy teriyaki sauce 1 ts Dried thyme 1/4 ts Cayenne pepper (optional) Prepare pasta according to package directions. While pasta is cooking, preheat oven to 450 degrees F. In a food processor or blender, puree together all the ingredients for the sauce. When the pasta is done, drain and rinse with cold water; drain again. Lay the chicken in a jellyroll pan and pour half the sauce over it. Bake 15 to 18 minutes, or until chicken is cooked through, turning halfway into cooking. Remove the chicken from the oven and slice it. In a large serving bowl, toss the pasta with the peas, red pepper, celery, chicken broth and remaining sauce. Arrange the chicken slices on top and serve. Each serving provides: 495 Calories; 33.4 g Protein; 81.7 g Carbohydrates; 3 g Fat; 44.2 mg Cholesterol; 843 mg Sodium. Calories from Fat: 6% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: PASTA WITH TURKEY SAUSAGE AND SPICY TOMATO SAUCE Categories: Pasta, Poultry Yield: 6 servings 1 lb Rotini, Twists or Spirals -- uncooked 8 oz Turkey sausage -(Italian-style), - casings removed 1 lg Onion; chopped 1 md Green bell pepper; chopped 2 Garlic cloves; minced 28 oz Canned tomatoes, chopped -- with liquid 8 oz Tomato sauce 4 oz Canned mushrooms; drained 1 1/2 ts Dried basil 1 ts Dried thyme 1/2 ts Chili powder 1/2 c Part-skim mozzarella cheese -(shredded) Prepare pasta according to package directions; drain. In Dutch oven or large skillet, cook sausage, onion, green pepper, and garlic over medium heat until sausage is no longer pink. Drain. Stir in tomatoes, tomato sauce, mushrooms, basil, thyme, and chili powder. Simmer uncovered 10 minutes. Pour sauce over pasta and top with cheese. Each serving provides: 340 Calories; 47.6 g Carbohydrate; 19 g Protein; 9 g Fat; 36.1 mg Cholesterol; 409 mg Sodium. Calories from Fat: 23% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: SPEEDY ZITI WITH ZESTY CHICKEN Categories: Pasta, Poultry, Quick Yield: 4 servings 1 lb Ziti or Mostaccioli -OR other medium pasta -shape, uncooked 12 oz Chopped, cooked chicken 2 ts Butter or margarine 1 md Onion; chopped 1 tb Dijon mustard 2 tb All-purpose flour 2 c Low-sodium chicken broth 1/4 c Lemon juice 10 oz Frozen peas -- defrosted and drained 1/4 c Fresh parsley, chopped Salt and pepper to taste Prepare pasta according to package directions. While pasta is cooking, warm the butter or margarine over medium heat in a large skillet. Add the onion and cook for 3 minutes. Stir in the Dijon mustard and flour. Very gradually whisk in the chicken broth. Bring the broth to a boil and stir in the lemon juice, peas and parsley. When pasta is done, drain it well. Toss pasta and cooked chicken with sauce, season with salt and pepper and serve. Each serving provides: 363 Calories; 31.2 g Protein; 49.5 g Carbohydrates; 4.3 g Fat; 50.4 mg Cholesterol; 570 mg Sodium. Calories from Fat: 7% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: SPAGHETTI AND TURKEY WITH ALMONDS Categories: Pasta, Poultry, Quick Yield: 4 servings 8 oz Spaghetti or Linguine -OR Thin Spaghetti, -- uncooked 1/2 c Sliced almonds, toasted 2 ts Margarine 1 tb Vegetable oil 8 oz Smoked turkey -- cut into strips 8 oz Fresh cut green beans -- steamed just until tender 1/2 md Red onion; thinly sliced 1/2 c Shredded carrot 1/2 ts Dried tarragon leaves 1/4 c Italian salad dressing -(non-fat) Cook pasta according to package directions; drain. In medium non-stick skillet, melt margarine. Add almonds; toss to coat. Cook over medium heat just until golden. Remove and set aside. In same skillet, heat oil. Add next four ingredients; stir-fry over medium-high heat until vegetables are tender. Stir in almonds and tarragon. Add pasta and salad dressing and stir well to mix. Heat through. Arrange on warm serving platter and serve immediately. Each serving provides: 611 Calories; 30 g Protein; 90.3 g Carbohydrates; 14.4 g Fat; 23.2 mg Cholesterol; 847 mg Sodium. Calories from Fat: 21% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: CREAMY CHICKEN AND MUSHROOM FETTUCCINE Categories: Pasta, Poultry Yield: 6 servings 12 oz Fettuccine, uncooked 8 oz Boneless chicken breasts -(skinless), -cut into 1/2-inch cubes 8 oz Mushrooms, sliced 1/2 c Diced red bell pepper 1 1/2 c Low-fat mayonnaise 3/4 c Skim milk 1/4 c Parmesan cheese 3 tb Minced fresh basil; OR... 1 ts Dried basil 1 ts Coarsely ground black pepper 1/2 ts Paprika Prepare pasta according to package directions. Coat a large skillet with cooking spray. Add chicken and saute over medium-high heat, stirring frequently, until chicken is golden brown and cooked through, about 4 minutes. Remove chicken from the pan. Recoat the skillet with cooking spray. Add the mushrooms and red pepper; saute until tender, about 5 minutes. Combine the mayonnaise, milk, cheese, basil, pepper and paprika in a small bowl. Add to the vegetables in the skillet. Add the chicken to the skillet. Stir constantly, and heat over medium-low heat until thoroughly heated. When pasta is done, drain and return it to the pot. Add the contents of the skillet to the pot and mix well. Serve immediately. Each serving provides: 563 Calories; 90.8 g Carbohydrates; 26 g Protein; 10.2 g Fat; 119 mg Cholesterol; 700 mg Sodium. Calories from fat: 16% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: PIZZA PASTA SALAD Categories: Pasta, Salads, Quick Yield: 6 servings 1 lb Rotini, Twists or Spirals -- uncooked 3 oz Sliced pepperoni 4 oz Sliced Provolone cheese 12 Cherry tomatoes, halved 1/2 c Grated Parmesan cheese 1/2 c Italian salad dressing -- (non-fat) 1 ts Italian seasoning 1/2 ts Minced garlic 1 Green bell pepper -- (seeds and ribs removed) -- sliced into rings 2 1/2 7-inch rounds of pita bread Prepare pasta according to package directions. While pasta is cooking, cut pepperoni slices into fourths and slice the Provolone cheese into matchstick-size pieces. Place in a large bowl. Add cherry tomatoes, Parmesan cheese, Italian dressing, Italian seasoning and garlic. When pasta is done, drain and rinse with cold water. Drain again. Add pasta to cheese mixture and mix well. Quarter the pita bread rounds and place around a large platter. Top with pasta salad and garnish with green pepper rings. Each serving provides: 464 Calories; 215 g Protein; 53 g Carbohydrates; 17.9 g Fat; 36.7 mg Cholesterol; 915 mg Sodium. Calories from Fat: 35% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: SEAFOOD PASTA SALAD Categories: Salads, Pasta, Seafood, Quick Yield: 8 servings 1 lb Medium Shells -OR Elbow Macaroni -OR other medium pasta -shape, uncooked 12 1/4 oz Canned white albacore tuna - packed in water, drained 10 oz Frozen peas; thawed 2 c Snowpeas; trimmed - blanched in boiling water - for 30 seconds, OR... 10 oz -Frozen snowpeas, thawed 3 Celery stalks -halved lengthwise & sliced 8 oz Canned water chestnuts - drained and chopped 1 tb Seafood seasoning 1/2 c 1%-fat buttermilk 1/4 c Non-fat sour cream -OR low-fat sour cream 1/4 c Reduced-calorie mayonnaise 1/4 c Lime juice Hot sauce (1 to 4 drops) Salt and pepper to taste Cook pasta according to package directions; drain. In a large mixing bowl, combine the pasta, tuna, peas, snowpeas, celery and water chestnuts. In a small mixing bowl, mix together the remaining ingredients. Mix dressing with pasta mixture and stir to combine. Serve chilled. Each serving provides: 275 Calories; 20.1 g Protein; 40.8 g Carbohydrates; 3.4 g Fat; 20.4 mg Cholesterol; 245 mg Sodium. Calories from Fat: 11% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: ONE POT TUNA PASTA Categories: Pasta, Seafood, Quick Yield: 4 servings 8 oz Elbow Macaroni -OR Medium Shells -OR other medium pasta -shape, uncooked 2 1/2 c Water 2 Chicken bouillon cubes 1/8 ts Black pepper 1 ts Fresh basil leaves 1 4-oz. jar pimento 9 oz Frozen cut green beans 1 c Skim milk 4 oz Low-fat Cheddar cheese -- grated 6 1/8 oz Canned white albacore tuna -(packed in water), drained 1/4 c Chopped fresh parsley Bring water, bouillon cubes, pepper and basil leaves to a boil in a 4-quart pot. Gradually add pasta so that water continues to boil. Cover and simmer for 7 minutes, stirring occasionally. Meanwhile, dice pimento. Stir diced pimento, green beans and milk into pot; cover and simmer 6 to 8 minutes or until pasta and beans are tender. Stir in cheese, tuna and parsley until cheese is melted. Serve immediately. Each serving provides: 288 Calories; 27.8 g Protein; 35.4 g Carbohydrates; 3.7 g Fat; 22.3 mg Cholesterol; 783 mg Sodium. Calories from Fat: 12% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: SPAGHETTI WITH CLAM SAUCE Categories: Pasta, Quick, Seafood Yield: 8 servings 1 lb Spaghetti or Linguine -- uncooked 2 tb Vegetable oil 2 Garlic cloves; minced 13 oz Canneds chopped clams -- drained (reserve liquid) 1/2 c Chopped fresh parsley 1/4 c Dry white wine 1 ts Basil leaves 1/4 ts White pepper Cook pasta according to package directions; drain. In a medium skillet, heat oil. Add garlic. Stir in reserved liquid from clams and parsley; cook and stir 3 minutes. Add clams, wine, basil and pepper. Simmer on low heat for 5 minutes. Pour sauce over spaghetti and serve immediately. Each serving provides: 555 Calories; 25 g Protein; 83 g Carbohydrates; 6.2 g Fat; 30.6 mg Cholesterol; 57 mg Sodium. Calories from Fat: 11% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: LICKETY-SPLIT LINGUINE WITH SCALLOPS AND TOMATOES Categories: Quick, Pasta, Seafood Yield: 4 servings 1 lb Linguine or Spaghetti -OR Thin Spaghetti, -- uncooked 28 oz Crushed tomatoes in puree 12 oz Small scallops, quartered 1/2 ts Hot red pepper flakes 5 tb Chopped fresh parsley 1 ts Dried oregano 1 ts Dried basil Salt and pepper to taste 1/4 c Grated Parmesan cheese Prepare pasta according to package directions. While pasta is cooking, heat tomatoes in a large saucepan until simmering. Simmer scallops in sauce for 2 minutes. Stir in the hot red pepper flakes, parsley, oregano and basil. When pasta is done, drain it well. Toss pasta with sauce, season with salt and pepper, top with Parmesan cheese and serve immediately. Each serving provides: 671 Calories; 38.7 g Protein; 115 g Carbohydrates; 5.6 g Fat; 37.7 mg Cholesterol; 196 mg Sodium. Calories from Fat: 8% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: PASTA WITH SALMON CREAM SAUCE Categories: Pasta, Seafood Yield: 4 servings 8 oz Elbow Macaroni -OR Medium Shells -OR other medium pasta -shape, uncooked 1/4 c Low-sodium chicken broth 1/2 ts All-purpose flour 3 tb Non-fat sour cream 1/2 ts Dried dill weed 6 1/8 oz Can salmon -(skinless, boneless) 1/2 c Frozen peas 1/2 c Diced roasted red peppers -- very coarsely chopped Freshly ground pepper Prepare pasta according to package directions; drain. In a small mixing bowl, combine chicken broth and flour. Whisk until flour is dissolved. Add sour cream and dill and whisk until smooth. Pour the sauce into a large skillet over medium-low heat. Add the flaked salmon, peas, red peppers and ground pepper. Warm just until heated through, stirring once or twice. Add the pasta to the skillet and stir gently until coated with sauce. Refrigerate and serve chilled. Each serving provides: 215 Calories; 15 g Protein; 30.3 g Carbohydrates; 3.4 g Fat; 24 mg Cholesterol; 341 mg Sodium. Calories from Fat: 15% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: LINGUINE WITH SCALLOPS Categories: Pasta, Seafood, Quick Yield: 4 servings 1 lb Linguine or Spaghetti -OR Thin Spaghetti, -- uncooked 1 Green bell pepper; diced 1 md Onion; cut in half -- and thinly sliced 2 Garlic cloves; minced 1 ts Olive or vegetable oil 28 oz Canned diced tomatoes -OR tomato wedges, drained 1/4 c Chopped black olives 1 tb Chopped fresh oregano; OR.. 1 ts -Dried oregano 1 lb Small scallops 1/4 c Chopped fresh parsley Coarse ground black pepper Prepare pasta according to package directions. While pasta is cooking, saute green pepper, onion and garlic in oil in a large skillet over medium heat for 5 minutes or until the edges of the onion turn golden. Add tomatoes, olives and oregano; heat until simmering. Add scallops and simmer 3 to 4 minutes. When pasta is done, drain well. Toss pasta with sauce. Add parsley. Sprinkle with pepper and serve immediately. Each serving provides: 700 Calories; 39.1 g Protein; 119 g Carbohydrates; 6.8 g Fat; 37.4 mg Cholesterol; 363 mg Sodium. Calories from Fat: 9% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: WINTER PESTO PASTA WITH SHRIMP Categories: Pasta, Seafood, Quick Yield: 4 servings 12 oz Fettuccine, uncooked 1 c Chopped fresh kale -- stems removed 1/2 c Fresh basil leaves 2 Garlic cloves; halved 1/4 c Grated Parmesan cheese 1/8 ts Salt 1 c Plain, non-fat yogurt 1 ts Vegetable oil 1 lb Medium shrimp -- peeled and deveined 1 md Red bell pepper - cut into bite-size pieces Prepare pasta according to package directions. While pasta is cooking, puree kale, basil, garlic, Parmesan cheese and salt in a food processor or blender until smooth. Stir in yogurt. Place oil in large skillet. Saute the shrimp and red bell pepper in the skillet over medium-low heat for 4 minutes or until shrimp is bright pink and cooked through. When pasta is done, drain well and transfer it to a serving bowl. Add the kale mixture and toss well. Add shrimp and bell pepper, tossing gently. Serve immediately. Each serving provides: 798 Calories; 50.4 g Protein; 130 g Carbohydrates; 6.9 g Fat; 179 mg Cholesterol; 410 mg Sodium. Calories from Fat: 8% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: MEDITERRANEAN FETTUCCINE WITH SHRIMP AND SPINACH Categories: Pasta, Seafood, Quick Yield: 4 servings 12 oz Fettuccine, uncooked 1 c Plain, non-fat yogurt 1/2 c Crumbled feta cheese 2 Garlic cloves; minced 1 tb Chopped fresh dill; OR... 1 ts -Dried dill 1/2 ts Freshly ground black pepper 12 oz Medium frozen shrimp -- thawed 10 oz Frozen chopped spinach -- thawed Salt to taste In this dish, the shrimp and spinach are cooked with the pasta. Prepare pasta according to package directions. While the pasta is cooking, stir together the yogurt, feta cheese, garlic, dill and pepper in a large mixing bowl. Two minutes before the pasta is done, stir the shrimp and spinach into the pot with the pasta. Cook two minutes. Drain the pasta, shrimp and spinach thoroughly. Stir into the yogurt mixture and season to taste with salt. Serve immediately. Each serving provides: 537 Calories; 43 g Protein; 67 g Carbohydrates; 11 g Fat; 299 mg Cholesterol; 641 mg Sodium. Calories from Fat: 19% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: SPICY LINGUINE, BEEF AND BROCCOLI Categories: Pasta, Meats, Quick Yield: 6 servings 1 lb Linguine or Spaghetti -OR Thin Spaghetti, -- uncooked 1 lb Flank steak - cut into very thin strips 1 Beef bouillon cube 1 c Hot water 2 ts Vegetable oil 1 bn Broccoli florets 2 c Low-sodium tomato sauce 15 Cherry tomatoes; halved ---------------------------------MARINADE:--------------------------------- 1/2 c Red wine vinegar 1/2 ts Hot red pepper flakes 1/4 c Brown sugar 1/4 ts Cayenne pepper 3 Garlic cloves; minced Prepare pasta according to package directions. While pasta is cooking, stir together marinade ingredients in a large, shallow dish. Add beef strips to the marinade. Dissolve bouillon cube in 1 cup hot water. In a large skillet, warm the oil over high heat until it begins to smoke. Drain the beef thoroughly, reserving the marinade. Add beef to skillet and saute until nicely browned, about 3 minutes. Remove beef with a slotted spoon. Reduce heat under skillet to medium and add broccoli and marinade. Saute until broccoli is tender, about 6 minutes. Add tomato sauce, dissolved bouillon and flank steak to skillet. When pasta is done, drain it well and transfer to serving dish. Spoon steak sauce over top and garnish with cherry tomatoes. Serve immediately. Each serving provides: 560 Calories; 30.9 g Protein; 88.9 g Carbohydrates; 9.6 g Fat; 38.2 mg Cholesterol; 294 mg Sodium. Calories from Fat: 15% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: MOSTACCIOLI AND SHRIMP WITH TANGERINE-BASIL SAUCE Categories: Pasta, Seafood Yield: 4 servings 1 lb Mostaccioli or Ziti -OR other medium pasta -shape, uncooked 5 1/2 c Tangerine or orange juice - divided 1 lg Yellow onion, minced 1 tb Minced, seeded jalapeno 2 Bay leaves 2 tb Minced garlic, divided 1 tb Olive or vegetable oil 1 md Red onion; thinly sliced 1 lb Medium shrimp, peeled - and deveined Salt Freshly ground pepper 1 c Diced Brie cheese - (about 4 oz.) 2 tb Thinly sliced basil leaves 1 c Tangerine segments -OR- orange segments 1/3 c Slivered almonds - lightly toasted Combine 5 cups of the tangerine or orange juice, the yellow onion, jalapeno, bay leaves and 1 tablespoon of garlic in a medium saucepan. Bring to a boil and cook until liquid is reduced by two-thirds. Remove the bay leaves. Allow to cool. Transfer juice mixture to a blender and blend until smooth. Add salt and pepper to taste and set aside. Prepare pasta according to package directions. While pasta is cooking, add the oil, red onion and shrimp to a medium skillet. Saute 1 minute. Add the remaining 1/2 cup tangerine or orange juice to the skillet and cook over low heat. Drain the pasta, return it to the pot and add the reserved orange sauce and the shrimp mixture. Cook over low heat 1 minute. Stir in the Brie and basil. Stir until the Brie is melted. Transfer to a serving bowl. Garnish with orange segments and toasted almonds. Serve immediately. Serves 4 to 6 Each serving provides: 878 Calories; 41.4 g Protein; 141 g Carbohydrates; 15.9 g Fat; 134 mg Cholesterol; 260 mg Sodium. Calories from Fat: 16% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: SHELLS WITH OYSTERS AND SPINACH Categories: Pasta, Seafood Yield: 4 servings 8 oz Medium Shells -OR Elbow Macaroni -OR other medium pasta -shape, uncooked 1 tb Olive or vegetable oil 3 Garlic cloves; chopped 4 oz Select oysters; OR... 12 -Oysters, shucked, -liquid reserved, OR... 4 oz -Canned oysters with juice 2 oz White wine 4 oz Clam juice 2 oz Evaporated skim milk 8 oz Fresh spinach; washed, - hard stems removed 6 Fresh basil leaves; chopped 1/2 c Parsley, chopped Salt and white pepper Cook pasta according to package directions. While pasta is cooking, heat oil in a non-stick pan and sautΘ garlic carefully to avoid burning. Add oysters and pour white wine over. Bring to a boil. Add clam juice and evaporated milk, bring to a boil and cook for 3 more minutes. Add spinach to pan and cook until wilted. When pasta is done, drain and combine with oyster and spinach mixture. Add basil, parsley and salt and pepper to taste. Serve immediately. Each serving provides: 229 Calories; 9.6 g Protein; 34.8 g Carbohydrates; 5 g Fat; 15.5 mg Cholesterol; 240 mg Sodium. Calories from Fat: 19% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: LIGHT PASTA SALAD WITH FRESH TUNA STEAK Categories: Pasta, Seafood Yield: 4 servings 16 oz Rotini, Twists or Spirals -- uncooked 12 oz Fresh tuna steak, cooked 3 tb Olive or vegetable oil 4 tb Dijon-style mustard 6 tb Rice wine vinegar Grated rind of 3 limes -- finely chopped 6 Fresh parsley sprigs -- chopped 2 tb Low-sodium soy sauce 3 Garlic cloves; minced 1 ts Dried dill weed 1 c Chopped red bell pepper 1 c Green beans, julienne -- blanched 2/3 c Red onion -- pared, thinly sliced Break tuna into small bite-size pieces; reserve. Cook pasta; drain and rinse with cold water. Combine all dressing ingredients; mix well. Toss together pasta, peppers, beans, onions, tuna and dressing. If possible, refrigerate salad overnight to allow flavors to blend. Serve cold. Each serving provides: 685 Calories; 40.9 g Protein; 88.1 g Carbohydrates; 18.9 g Fat; 41.7 mg Cholesterol; 780 mg Sodium. Calories from Fat: 25% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: SALMON STUFFED PASTA SHELLS Categories: Pasta, Seafood Yield: 4 servings 24 Jumbo Shells, uncooked 2 Eggs; beaten 2 c Part-skim ricotta cheese 1/4 c Chopped onion 1 Red bell pepper; diced 1/4 c Snipped parsley 1/2 ts Finely grated lemon peel 1 Can salmon -- drained & flaked 1 ts Seafood seasoning 1 c Evaporated skim milk --------------------------------DILL SAUCE:-------------------------------- 1 1/2 tb Margarine 1 1/2 tb All-purpose flour 1/4 ts Salt 1/8 ts Pepper 1 tb Lemon juice 1 1/2 c Skim milk 3 tb Finely snipped fresh dill -OR 2 tsp. dried dill weed Cook pasta according to package directions; drain well. Cool on waxed paper or aluminum foil to keep shells from sticking together. Combine eggs, ricotta cheese, onion, bell pepper, parsley, lemon peel, salmon and seafood seasoning. Pour evaporated skim milk into lightly oiled 9 x 12 x 2-inch baking dish. Fill each pasta shell with a heaping tablespoon of filling. Arrange shells in casserole; cover with aluminum foil. Bake at 350 degrees F for 30 to 35 minutes, or until hot and bubbly. While shells are baking, melt margarine in small saucepan over medium heat; stir in flour, salt and pepper. Remove saucepan from heat; gradually add skim milk, stirring until mixture is smooth. Return to medium heat; bring to boiling, stirring constantly. Reduce heat, simmer 1 minute. Remove from heat; stir in dill and lemon juice. Remove casserole from oven; arrange shells on serving platter. Serve with dill sauce. Serves 4 to 6 Each serving provides: 474 Calories; 32.1 g Protein; 50 g Carbohydrates; 15.7 g Fat; 120 mg Cholesterol; 498 mg Sodium. Calories from Fat: 30% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: FETTUCCINE WITH VEGETABLES AND SCALLOPS Categories: Pasta, Seafood Yield: 6 servings 12 oz Fettuccine, uncooked 2 tb Olive or vegetable oil 2 Celery stalks; julienned 1 Red bell pepper; julienned 2 Carrots; julienned 3 Green onions; julienned 1 lb Raw ocean scallops -OR- bay scallops 1/2 c Fresh orange juice Red pepper flakes to taste 1 ts Grated orange zest 3/4 c Grated Romano cheese Parsley for garnish Cook pasta according to package directions; drain. Heat oil in large skillet; add celery, peppers, carrots and green onions. Cook, tossing until crisp but tender. Slice scallops in thirds (bay scallops can be used whole). Add to vegetables and toss until opaque, about 1 to 2 minutes. Add orange juice, pepper flakes and orange zest. Cook 2 more minutes; pour over cooked pasta. Toss with cheese. Garnish with parsley. Each serving provides: 368 Calories; 20.9 g Protein; 46.2 g Carbohydrates; 11.7 g Fat; 95.9 mg Cholesterol; 326 mg Sodium. Calories from Fat: 28% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: ROTINI WITH TUNA AND TOMATO Categories: Pasta, Seafood Yield: 6 servings 8 oz Rotini, Twists or Spirals -- uncooked 6 1/8 oz Canned solid white tuna -(packed in water), drained 1 md Zucchini; diced 1 Green bell pepper; diced 1 md Tomato - peeled, seeded & chopped 3 Scallions; sliced 1/4 c Drained capers (optional) 2 tb Vegetable or olive oil 2 tb Lemon juice 1 ts Minced fresh basil 2 tb Minced fresh parsley Freshly ground pepper Cook pasta according to package directions; drain and chill. Combine pasta, tuna, zucchini, bell pepper, tomato, scallions and capers and toss. Mix remaining ingredients and pour over the pasta mixture. Toss lightly and serve. Each serving provides: 250 Calories; 17.4 g Protein; 28.2 g Carbohydrates; 7.1 g Fat; 48.2 mg Cholesterol; 27.5 mg Sodium. Calories from Fat: 26% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: MICROWAVE SHRIMP PASTA PRIMAVERA Categories: Pasta, Seafood Yield: 8 servings 8 oz Medium Shells -OR Mostaccioli -OR other medium pasta -shape, uncooked 13 3/4 oz Low-sodium chicken broth 3 tb Cornstarch 2 tb Vegetable oil 1 lg Onion; cut in thin wedges 3 lg Garlic cloves; minced 2 md Carrots; cut in -matchstick-size pieces 1 md Red bell pepper; seeded, - cut in thin strips 1/2 c Snow peas - cut in half diagonally 2 tb Lemon juice 1 tb Grated fresh ginger 1/8 ts Crushed red pepper - (optional) 12 oz Medium shrimp -- shelled and deveined Prepare pasta according to package directions. While pasta is cooking, stir together chicken broth and cornstarch in a small bowl. In a 2-quart, microwaveable casserole or bowl, combine vegetable oil, onion, garlic, carrots, red pepper, snow peas, lemon juice, ginger and crushed red pepper. Cover; microwave on HIGH (100 percent) stirring once, for 3 minutes or until vegetables are tender-crisp. Restir cornstarch mixture. Stir into vegetables. Cover; microwave stirring once, for 5 minutes or until slightly thickened. Add shrimp. Cover; microwave on HIGH for 2 minutes, stirring once. Let stand 2 minutes. When pasta is done, drain well. Spoon shrimp mixture over pasta, toss and serve. Each serving provides: 314 Calories; 16.7 g Protein; 48.8 g Carbohydrates; 5.4 g Fat; 65.2 mg Cholesterol; 209 mg Sodium. Calories from Fat: 16% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: RADIATORE SALAD WITH SALMON AND PAPAYA Categories: Salads, Pasta, Seafood Yield: 6 servings 1 lb Radiatore or Rotini -OR other medium pasta -shape, uncooked 6 tb Vegetable oil Freshly ground black pepper 1 lb Boneless salmon fillets - skinless, fresh or frozen - cooked and chopped, OR... 15 oz -Canned salmon - drained and flaked 1 Papaya; peeled, - seeded and chopped* 1 c Cherry tomatoes 1 bn Scallions; finely sliced 1 Yellow bell pepper; chopped 1 md Cucumber, quartered -lengthwise and sliced 1 sm Jalapeno; seeded, ribs - removed and finely minced 2 tb Chopped fresh cilantro; OR 2 ts -Dried cilantro 3 tb Rice wine vinegar 3 tb White wine vinegar 3 dr Hot sauce * (if unavailable, substitute 1 mango or 2 peaches, or 2 nectarines, or 1 15-oz. can papaya or favorite fruit in light syrup, drained and chopped) Prepare pasta according to package directions; drain and transfer to a medium bowl. While pasta is still warm, mix in vegetable oil. Season with freshly ground black pepper. Set pasta aside to cool. In a medium mixing bowl, add the salmon, papaya, tomatoes, scallions, yellow pepper and cucumber. Toss together with pasta. In a small bowl, combine the jalapeno, cilantro, both vinegars and hot sauce. Toss the pasta with the dressing and refrigerate. Serve well chilled. Serves 6-8 Each serving provides: 373 Calories; 19.4 g Protein; 40.1 g Carbohydrates; 14.9 g Fat; 33.7 mg Cholesterol; 54 mg Sodium. Calories from Fat: 36% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: PASTA WITH SALMON AND DILL Categories: Pasta, Seafood Yield: 6 servings 1 lb Radiatore or Wagon Wheels -OR other medium pasta -shape, uncooked 1 lb Salmon steaks; OR... 14 oz -Canned salmon, drained Freshly ground pepper 4 tb Chopped fresh dill 3 Celery stalks; chopped 1 md Onion; chopped 1 Carrot; sliced 2 tb Vegetable oil 2 tb Lemon juice 1 tb White wine vinegar Preheat oven to 350 degrees F. Prepare pasta according to package directions; drain. Place the salmon in a non-reactive baking dish; season with pepper. Cover with aluminum foil and bake for 25 minutes. Remove the foil and cool. Remove the skin and bones; discard. Flake the salmon into large pieces and place in a large mixing bowl (If using canned salmon, place directly in the bowl and season with pepper). Add dill, celery, onion, carrot and pasta. In a small bowl, whisk together oil, lemon juice and vinegar. Add salmon and pasta and toss gently. Serve well chilled. Each serving provides: 335 Calories; 21.3 g Protein; 38.2 g Carbohydrates; 10.3 g Fat; 41.6 mg Cholesterol; 57.9 mg Sodium. Calories from Fat: 28% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: DOUBLE DECKER PASTA SALAD Categories: Pasta, Salads, Seafood Yield: 6 servings 8 oz Elbow Macaroni -OR Medium Shells -OR other medium pasta -shape, uncooked 2 c Fresh green beans - cut in half, OR... 10 oz -Frozen green beans, - thawed and drained 1 c Plain, low-fat yogurt 1 tb Dijon mustard 2 tb Honey 2 md Carrots; grated 1 Red apple; diced 6 1/8 oz Canned white tuna -(packed in water), drained 1/4 c Chopped walnuts 1/2 c Grated Cheddar cheese Prepare pasta according to package directions; drain. Blanch green beans by cooking in pot of boiling water for 2 minutes. Drain and rinse well with cold water. Drain again. Combine yogurt, Dijon mustard and honey in blender or food processor. Mix well and set aside. Spread half of the cooked pasta in the bottom of a 3-quart glass bowl, trifle dish or glass baking dish. Top with half each of the green beans, carrot, apple and tuna. Drizzle half of the dressing evenly over salad. Repeat this procedure with the remaining half of the ingredients to create a colorful salad that can be seen through the glass dish. Sprinkle walnuts and Cheddar cheese on top. Cover and chill for 30 minutes. Serve cold. Each serving provides: 287 Calories; 17 g Protein; 37.6 g Carbohydrates; 8.4 g Fat; 24.5 g Cholesterol; 276 mg Sodium. Calories from Fat: 26% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: PASTA PUTTANESCA FROM THE PANTRY Categories: Pasta, Seafood Yield: 4 servings 8 oz Mostaccioli or Rigatoni -OR other medium pasta -shape, uncooked Super Low-Fat Tomato Sauce - (see separate recipe) 3 1/8 oz Canned white tuna - (packed in water), - drained and crumbled 1/4 c Chopped fresh parsley; OR.. 2 tb -Dried parsley 3 tb Chopped pitted olives - (green or black) 6 Anchovy fillets (optional) Grated Parmesan -OR- Romano Cheese Prepare pasta according to package directions. While pasta is cooking, reheat Super Low-Fat Tomato Sauce in a 2-quart saucepan over medium heat, stirring occasionally, until warmed through. Stir the tuna, parsley, olives and anchovies (if using) into the sauce and simmer for 5 minutes. Check the seasoning and add salt and pepper if necessary. When pasta is done, drain well and return it to the pot. Add the sauce and stir until it is evenly distributed. Transfer the pasta to serving bowls or platter and serve immediately. Pass the cheese separately. Each serving provides: 230 Calories; 12.9 g Protein; 39.3 g Carbohydrates; 3.2 g Fat; 9.3 mg Cholesterol; 347 mg Sodium. Calories from Fat: 12% (Please note: anchovies and cheese not included in analysis.) Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: CREAMY CRAB AND RED PEPPER SAUCE Categories: Seafood, Pasta Yield: 6 servings 1 lb Favorite pasta shape - uncooked 1 c Dry white wine 1 Shallot; OR... 1 sm -Yellow onion, finely diced 2 sm Cloves garlic; minced 4 tb Butter or margarine 4 tb All-purpose flour 3 c Skim milk 4 oz Jar pimientos; well-drained 8 oz Crabmeat - picked over for shells 1/2 ts Salt Prepare pasta according to package directions; drain. Pour the wine into a large, non-reactive saucepan. Add shallot and garlic and place the saucepan over high heat. Boil until almost all wine has evaporated. There should be a small amount of moisture in the bottom of the pan. Stir in butter or margarine and cook over medium-low heat until it melts. Stir in the flour and blend completely. With a whisk, very gradually stir in the milk. Bring the sauce to a simmer and cook slowly for five minutes. In the meantime, puree the pimientos in a food processor or blender. Stir the pimiento puree and the crabmeat into the sauce and season with salt. Bring the sauce back to a simmer and cook slowly for 2 or 3 more minutes. Toss sauce with cooked pasta and serve immediately. Each serving provides: 735 Calories; 31 g Protein; 119 g Carbohydrates; 11 g Fat; 35.8 mg Cholesterol; 721 mg Sodium. Calories from Fat: 14% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: ANGEL HAIR WITH SHRIMP SESAME SAUCE Categories: Pasta, Seafood Yield: 4 servings 8 oz Angel Hair (Capellini) - uncooked 1 lb Asparagus; trimmed - cut into 1-inch pieces 2 ts Vegetable oil 5 Garlic cloves; chopped 1 c Sliced mushrooms 1/4 c Low-sodium soy sauce 2 tb Sesame oil 1 tb Brown sugar 3 tb Chutney 2 tb Toasted sesame seeds 1 bn Scallions; finely chopped 1/2 c Vinegar 1 lb Frozen medium shrimp -- thawed Prepare pasta according to package directions; two minutes before pasta is done, add asparagus pieces. When pasta and asparagus are done, drain. Place oil, garlic and mushrooms in a 2-quart saucepan. Saute for 3 to 4 minutes. Add soy sauce, sesame oil, brown sugar, chutney, toasted sesame seeds, scallions and vinegar. Simmer for 3 to 5 minutes. Add shrimp to the sauce and cook for another 5 to 8 minutes. Toss shrimp and sauce with pasta and asparagus and serve. Serves 4 to 6 Each serving provides: 609 Calories; 35.7 g Protein; 88.7 g Carbohydrates; 13.1 g Fat; 138 mg Cholesterol; 167 mg Sodium. Calories from Fat: 19% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: SEAFOOD LASAGNE Categories: Seafood, Pasta Yield: 8 servings 12 Pieces Lasagne, uncooked 1 ts Vegetable oil 1 md Onion; chopped 1 md Red bell pepper; chopped 3 Garlic cloves; chopped 28 oz Canned crushed tomatoes 6 oz Tomato paste 6 oz Small shrimp; peeled, - deveined and diced 6 oz Scallops; diced 1/4 c Chopped fresh basil; OR... 1 tb -Dried basil 2 c Skim milk; divided 2 tb All-purpose flour 2 c 1% cottage cheese - pureed in a food processor - or blender 1 ts Salt 1/2 ts Pepper 1 c Shredded mozzarella cheese -(part-skim), divided 1/2 c Grated Parmesan cheese Prepare lasagne according to package directions. While lasagne is cooking, warm the oil in a large, non-stick saucepan over high heat. Add the onion, red pepper and garlic and saute 4 minutes. Stir in the crushed tomatoes and tomato paste, reduce heat to low and simmer 15 minutes, stirring often. Stir in the shrimp, scallops and basil and simmer 1 minute. In a small bowl, whisk together 1/4 cup skim milk and the flour. In a large saucepan, heat the remaining milk until it steams. Whisk the flour mixture into the saucepan and continue to cook, whisking constantly, until the milk simmers and thickens. Remove from heat and whisk in the cottage cheese, salt and pepper. When lasagne is done, drain well. Preheat the oven to 375 degrees F. Spray a 9 x 13-inch baking dish with non-stick cooking spray. To assemble the lasagne, spread 1/2 cup of the cheese sauce on the bottom of the baking dish. Cover with 4 pieces of lasagne. Spoon on half of the tomato sauce and then 1/3 of the remaining white sauce. Sprinkle with 1/2 cup mozzarella. Top with another 4 pieces lasagne. Spoon on the rest of the tomato sauce, another 1/3 of the white sauce and sprinkle with 1/2 cup mozzarella. C th the last 4 pieces of lasagne. Spread the remaining white sauce on top and sprinkle with Parmesan. Bake uncovered for 40 to 45 minutes, until brown and bubbling. Let stand 10 minutes before serving. Each serving provides: 344 Calories; 29.3 g Protein; 41.2 g Carbohydrates; 7 g Fat; 56 mg Cholesterol; 804 mg Sodium. Calories from Fat: 18% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: SHELLS WITH SHRIMP AND FRUIT Categories: Pasta, Seafood Yield: 4 servings 1 lb Med. Shells or Mostaccioli -OR other medium pasta -shape, uncooked 12 oz Cooked, peeled med. shrimp 16 oz Canned chickpeas - drained 20 oz Canned pineapple chunks -(in juice), drained 2 tb Pineapple juice from chunks 2 lg Ripe mangoes or peaches - peeled and diced 1 bn Scallions; sliced 2 tb Chopped fresh cilantro 2 tb Fresh lime juice Salt and pepper to taste Prepare pasta according to package directions. While pasta is cooking, stir together all the other ingredients, including reserved pineapple juice, in a large bowl. When pasta is done, drain and rinse in cold water; drain again. Toss in the pasta, season with salt and pepper and serve immediately. Note: If you do not plan to serve immediately, do not add the pineapple, mangoes or peaches. Stir the fruit into the pasta just before serving. Each serving provides: 607 Calories; 37.6 g Protein; 119 g Carbohydrates; 6.1 g Fat; 166 mg Cholesterol; 204 mg Sodium. Calories from Fat: 8% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) ----- ---------- Recipe via Meal-Master (tm) v8.02 Title: SHRIMP AND FETA CHEESE SALAD Categories: Salads, Pasta, Seafood Yield: 6 servings 1 lb Small Shells or Ditalini -OR other small pasta -shape, uncooked 2 tb Margarine 2 tb Flour 2 c Milk 2 md Tomatoes; chopped 1 c Cubed feta cheese 1 lb Small shrimp, cooked 1 Green bell pepper; chopped 1/2 c Drained black olives -- pitted and sliced 1 tb Chopped parsley 2 Garlic cloves; minced 1 ts Oregano 1 ts Salt 1/2 ts Black pepper ----------------------------------TOPPING:---------------------------------- 1/2 c Sliced almonds 1/4 c Fresh bread crumbs 1/4 c Grated Parmesan cheese 2 tb Melted margarine Prepare pasta according to package directions; drain. Melt margarine in saucepan; whisk in flour. Cook until mixture is bubbly. Whisk in milk. Cook over medium-low heat for 20 minutes, stirring often. Toss together pasta, sauce and remaining ingredients except topping. Spoon mixture into a 2 1/2-quart casserole dish. Cover and bake at 350 F for 20 minutes. While pasta is baking, toss together almonds, bread crumbs and Parmesan cheese. Mix in margarine. When pasta is done, remove from oven, sprinkle topping over and serve. Each serving provides: 547 Calories; 33.7 g Protein; 61.4 g Carbohydrates; 18.1 g Fat; 195 mg Cholesterol; 1216 mg Sodium. Calories from fat: 30% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) -----