Pasta dishes are a popular and healthy choice for the main course. Here is a quick guide to pasta shapes and types. In general, thin, delicate pastas (capellini, thin spaghetti) call for light sauces, while thicker pasta shapes (fettuccine, rotini) work better with heavier sauces. Chunky sauces mix well with pasta with ridges, such as mostaccioli or radiatore.
Alphabet – usually found in soups, these fun shapes are a hit with kids
Bucatini – long, hollow tubes used in casseroles or tossed with sauce
Cannelloni – large smooth tubes that are stuffed with cheese or meats and baked
Capellini – angel hair pasta; the thin delicate strands work best with lighter sauces, or soups, stir-fry, and even salads
Conchiglie – these shells comes in several sizes and can be stuffed or tossed with sauce
Ditalini – small tubes; make a nice base for a variety of dishes
Farfalle – bow tie pasta; perfect for a thicker sauce, as well as soups and cold salads
Fettuccini – ribbon strands; good for heavier meat, cheese, or tomato sauces
Fusilli – with a shape liked twisted spaghetti, this long spiral is good with most sauces, added to soups and salads, or baked in a casserole
Gnocchi – “little dumplings” made from potato or semolina dough; boiled and served with sauce
Lasagna – wide, flat noodle with a ruffled edge; perfect for casseroles using a variety of ingredients
Linguine – flattened pasta, similar to fettuccini, but thinner; good for any type of sauce, salads, and stir-fry dishes
Macaroni – small tubes; versatile enough for any sauce, or baked in casseroles
Manicotti – large tubes; great for stuffing with meats, cheese, vegetables, and topped with your favorite sauces
Noodles – egg noodles; usually come in medium and wide sizes; perfect hot or cold, baked in casseroles, tossed in salads, or topped with a variety of sauces
Orzo – grain-shaped pasta made from barley; works well as a side dish, baked in casseroles, or topped with sauce
Penne – also known as mostaccioli, this tubular pasta works well with heavier and chunky sauces
Radiatore – ridged and ruffled, this small pasta adds an interesting touch to sauces, casseroles, soups, and salads
Ravioli – little squares of dough filled with a variety of fillings
Rigatoni – another ridged pasta, similar to penne but heavier; goes well with a variety of sauces
Rotini – the twisted, spiral shape works hot or cold in casseroles and salads, with meat, cheese, and vegetables
Ruote – better known as wagon wheels, these small shapes can be added to a variety of soups, salads, and other dishes for a new look
Shells – jumbo shells can be stuffed and baked, while medium shells can be used in salads or in an updated version of macaroni and cheese
Spaghetti – this familiar standby is a traditional favorite and works with almost any sauce
Stelline – tiny little star shapes – great for children’s soups
Tortellini -rings of pasta stuffed with meat or cheese fillings
Vermicelli – a thinner version of spaghetti, but just as versatile when topped with your favorite sauces
Ziti – another tubular pasta, good for chunky, meat sauces or in casseroles
2 tablespoons olive oil
2 cloves garlic, pressed
3 tomatoes, chopped
2 tablespoons chopped fresh basil
1/4 teaspoon salt
1/4 teaspoon black pepper
2 large Portobello mushrooms, sliced
1 tablespoon Worcestershire sauce
1 16-ounce package of farfalle pasta
1/4 cup fresh Parmesan cheese, grated
Sauté garlic in olive oil in large skillet over medium heat for 3 minutes. Add tomatoes, basil, salt, and pepper. Toss in mushrooms and Worcestershire sauce and cook until mushrooms are soft. Prepare pasta according to package directions. Drain. Toss with sauce and sprinkle with cheese. Makes 6 servings.
Approx. per serving: 180 calories; 7 grams of fat
18 jumbo pasta shells
Nonfat cooking spray
1/2 pound lean ground beef
1 small onion, chopped
Cloves of garlic to taste, minced
1 15-ounce can tomato sauce
1 6-ounce can tomato paste
1-1/2 teaspoons fresh oregano or 3/4 teaspoon dried oregano
1/2 teaspoon pepper
1-1/2 cups low-fat cottage cheese
3 tablespoons Parmesan cheese, grated
1 egg, beaten
2 tablespoons fresh parsley, minced
Dash of nutmeg
Preheat oven to 350°. Cook pasta shells according to package directions, omitting salt, then drain, and set aside. Spray a large skillet with vegetable cooking spray. Place skillet over medium heat, then add ground beef, onion, and garlic. Cook until brown and crumbly, stirring frequently. Place mixture into colander. Drain well then pat dry with paper towels. Wipe skillet with fresh paper towels. Place ground beef mixture into skillet and add tomato sauce, tomato paste, oregano, and pepper, and mix well. Bring to a boil over medium heat. Reduce heat and simmer, uncovered, for 15 minutes. In a medium bowl, combine cottage cheese, Parmesan cheese, egg, parsley, and nutmeg, mixing well. Stuff 1 rounded tablespoon of cottage cheese mixture into each pasta shell. Spoon sauce into an 8 x 12-inch baking dish and arrange shells. Cover and bake for 40 minutes. Makes 6 servings.
Approx. per serving: 325 calories; 10 grams of fat
12 whole-wheat or white lasagna noodles, divided
1 cup part-skim ricotta cheese
1 cup low-fat cottage cheese
1/2 cup fresh parsley, finely chopped
2 cloves garlic, minced
1/4 teaspoon nutmeg
Pepper to taste
4 cups Marinara Sauce, divided (see below)
1/2 pound part-skim mozzarella cheese, grated, divided
2 tablespoons Parmesan cheese, freshly grated
Preheat oven to 375°. Cook lasagna noodles al dente according to package directions, then drain. Combine ricotta cheese, cottage cheese, parsley, garlic, nutmeg, and pepper in a small bowl and mix well. Spread 1 cup of Marinara Sauce in a 9 x 13-inch baking dish and arrange 4 noodles over sauce. Spoon in half the cottage cheese mixture. Sprinkle with half the mozzarella cheese. Repeat layers with 4 noodles, remaining cottage cheese mixture, 1 cup of sauce, and remaining mozzarella cheese. Layer remaining 4 noodles and 1 cup sauce on top. Sprinkle with Parmesan cheese. Cover and bake for 35 minutes. Uncover and bake for 10 minutes longer. Let stand for 5 to 10 minutes before serving. Makes 8 servings.
Approx. per serving: 350 calories; 13 grams of fat
1 tablespoon olive oil
1/2 cup onion, chopped
2 cloves garlic, minced
1 14-1/2-ounce can Italian-style tomatoes
1 15-ounce can tomato sauce
1 6-ounce can tomato paste
1/2 cup red wine
1 tablespoon fresh basil or 1-1/2 teaspoons dried basil
1-1/2 teaspoons granulated sugar
1 bay leaf
1/2 teaspoon fresh oregano or 1/4 teaspoon dried oregano
1/4 teaspoon salt (optional)
1/4 teaspoon pepper
Heat olive oil in a large saucepan over low heat. Add onion and garlic and sauté until transparent. In a blender, purée tomatoes with juice, then add to onion mixture. Add tomato sauce, tomato paste, wine, basil, sugar, bay leaf, oregano, salt, and pepper, mixing well. Simmer, uncovered, for 1 hour. Discard bay leaf. Serve hot over pasta. Makes 5-1/2 cups (1/2 cup per serving).
Approx. per serving: 55 calories; 2 grams of fat
16 whole-wheat lasagna noodles, cooked
1/4 cup olive oil
1 large onion, diced
1 medium eggplant, peeled and diced
1/4 pound fresh mushrooms, sliced
3 cloves fresh garlic, pressed
1 pound fresh tomatoes, chopped
8 ounces tomato sauce
2 teaspoons oregano
1 teaspoon basil
1/4 teaspoon black pepper
2 cups fat-free ricotta cheese
2 cups low-fat mozzarella cheese, shredded
1/4 cup fresh Parmesan cheese, grated
Preheat oven to 350°. Heat oil in large skillet over medium heat. Add onions, eggplant, mushrooms, and garlic and cook for 15 minutes. Add tomatoes, tomato sauce, oregano, basil, and black pepper. Bring to a boil and reduce heat. Cover and simmer for 30 minutes. Uncover and cook until sauce is thick. In a 9 x 13-inch baking dish, arrange lasagna layers in the following order: sauce, noodles, ricotta cheese, mozzarella cheese. Repeat layers two more times. Cover top with remaining cheese and sprinkle with Parmesan cheese. Bake uncovered for 45 minutes. Cut into squares to serve. Makes 10 servings.
Approx. per serving: 330 calories; 11 grams of fat
As an All-American basketball standout at Boston University, Debbie Miller-Palmore set records for points scored, rebounds, assists, and steals. After honing her skills at the 1980 Olympic trials, she played professionally and coached for several years overseas. When the American Basketball League was formed, Debbie became general manager for the Atlanta Glory, helping to promote and develop the new league. In addition, Debbie founded a nonprofit organization, Top of the Key, which produces and manages sports events and teaches athletes basketball skills and sportsmanship.
1 pound ground turkey breast
3/4 cup onion, chopped
1 pound tomatoes, chopped
2 6-ounce cans tomato paste
2 cups water
1 tablespoon parsley, chopped
1 teaspoon granulated sugar
1/4 clove fresh garlic, pressed
1/2 teaspoon pepper
1/2 teaspoon oregano
6 lasagna noodles
1 pound low-fat cottage cheese
8 ounces mozzarella cheese, shredded
1 cup Parmesan cheese, grated
Lightly brown ground turkey breast and onions in a large pan over medium heat. Add tomatoes, tomato paste, water, parsley, sugar, garlic, pepper, and oregano. Simmer uncovered, for 30 minutes, stirring occasionally. Boil water in a large pot over medium-high heat and cook lasagna noodles using package directions, then drain. Preheat oven to 350°. Spread one cup of sauce in a 13 x 9 x 2-inch baking dish. Alternate layers of noodles, sauce, cottage cheese, mozzarella, and Parmesan. Bake for 40 to 50 minutes, until lightly browned and bubbling. Allow to stand for 15 minutes before serving. Makes 10 to 12 servings.
Approx. per serving: 247 calories; 9 grams of fat
1 12-ounce box capellini pasta
1 pound of zucchini, sliced
6 ounces mushrooms, sliced
6 ounces snow peas, trimmed
1 clove fresh garlic, pressed
2 cups tomato sauce
2 tablespoons olive oil
Salt to taste
1/4 cup freshly grated Parmesan cheese
Heat oil in a large skillet. Stir-fry all vegetables and garlic for 5 minutes. Add tomato sauce and salt to taste. Cook on low heat for an additional 10 minutes. Cook capellini pasta according to box directions. Serve sauce over pasta and sprinkle cheese on top. Makes 6 servings.
Approx. per serving: 190 calories; 7 grams of fat
1/2 pound fresh mushrooms, trimmed and thinly sliced
1 tablespoon fresh lemon juice
1 tablespoon corn oil margarine
2 tablespoons Madeira
2 cloves garlic, minced
1 cup 1% low-fat milk
1/2 teaspoon salt (optional)
1/4 teaspoon pepper
1 10-ounce package frozen chopped spinach, thawed and drained
1/2 pound whole-wheat or white spaghetti
2 tablespoons Parmesan cheese, freshly grated
Combine mushrooms and lemon juice in a small bowl. Melt margarine in a large skillet over low heat. Add Madeira and garlic and cook for 3 minutes. Add mushrooms and cook for 5 minutes. Add milk, salt, and pepper. Bring to a boil over medium heat, stirring constantly. Drain spinach well. Add spinach to mushroom mixture and simmer for 5 minutes. Remove from heat and keep warm. Cook spaghetti al dente using package directions, then drain. Combine spinach mixture and hot spaghetti in a serving dish, tossing well. Sprinkle with Parmesan cheese. Makes 4 servings.
Approx. per serving: 257 calories; 5 grams of fat
1/2 pound mostaccioli, ziti, or other medium pasta shape, uncooked
2 teaspoons vegetable oil, divided
12 ounces frozen small shrimp, thawed, peeled, and deveined
3 medium carrots, cut diagonally and thinly sliced 1 bunch scallions, sliced
1 pound asparagus, cut diagonally into 2-inch lengths
1 cup fresh orange juice
Salt and pepper to taste
Boil 4 cups of water in a large saucepan, add pasta, and cook until al dente according to package directions, then drain. Heat oil in a large nonstick skillet or wok over high heat. Add shrimp and stir-fry for 3 minutes until shrimp is firm, opaque, and lightly brown, then set aside. Add remaining oil to pan and stir-fry carrots for 2 minutes. Add asparagus and scallions, stir-fry for 3-4 minutes until asparagus is tender-crisp. Add pasta, shrimp, and orange juice to skillet or wok and toss for 2 minutes, until hot. Season to taste with salt and pepper and serve immediately. Makes 4 servings.
Approx. per serving: 428 calories; 5 grams of fat
8 manicotti shells
1-1/2 cups part-skim ricotta cheese
1 egg
1 10-ounce package frozen chopped spinach, thawed and squeezed dry
1/4 cup Parmesan cheese, freshly grated, divided
1 teaspoon fresh basil or 1/2 teaspoon dried basil
1 clove garlic, minced
1/2 teaspoon salt (optional)
1/2 teaspoon pepper
1/8 teaspoon nutmeg
4 cups Marinara Sauce, divided (see recipe on page 121)
Preheat oven to 375°. Cook manicotti shells according to package directions. In a bowl, combine ricotta cheese, egg, spinach, 2 tablespoons Parmesan cheese, basil, garlic, salt, pepper, and nutmeg, mixing well. Stuff mixture into manicotti shells. Pour 1 cup of Marinara Sauce into a 9 x 13-inch baking dish and arrange stuffed shells in single layer. Pour over manicotti and sprinkle with remaining 2 tablespoons of Parmesan cheese. Cover pan with foil and bake for 1 hour. Makes 8 manicotti.
Approx. per manicotti: 261 calories; 10 grams of fat
2 tablespoons corn oil margarine
2 tablespoons olive oil
2 red or green bell peppers, cored, seeded, quartered, and thinly sliced
1 clove garlic, minced
1/2 teaspoon salt (optional)
1/4 teaspoon pepper
8 ounces whole-wheat or white fettuccine or other flat pasta
3 tablespoons Parmesan cheese, freshly grated
Combine margarine and olive oil in a large skillet and heat over low heat until margarine melts. Add bell peppers and garlic and sauté for 5 minutes. Add salt and pepper and sauté for 2 minutes. Keep warm. Cook fettuccine al dente according to package directions, then drain. Combine hot fettuccine, sautéed peppers, and cheese in a serving bowl and toss to mix. Serve at once. Makes 6 servings.
Approx. per serving: 204 calories; 3 grams of fat
2 ounces whole-wheat or white small shell or bow tie pasta
1 cup broccoli florets, chopped
1 cup fresh or frozen peas, thawed and drained
1 cup red or green bell pepper, cored, seeded, and thinly sliced
1 cup tomatoes, chopped
1/2 cup fresh parsley, chopped
2 scallions, sliced
2 tablespoons low-fat cottage cheese
1 to 2 tablespoons 1% low-fat milk
1/4 cup low-fat plain yogurt
1 teaspoon fresh oregano or 1/2 teaspoon dried oregano
1 teaspoon fresh basil or 1/2 teaspoon dried basil
1/2 teaspoon salt (optional)
1/4 teaspoon pepper
1/4 cup Parmesan cheese, freshly grated
Cook pasta according to package directions, then drain and cool. In separate saucepans over medium heat, cook broccoli and peas in a small amount of water until tender-crisp, then drain and cool. Combine pasta, broccoli, peas, bell pepper, tomatoes, parsley, and scallions in a medium bowl and toss to mix. Combine cottage cheese and milk in a blender and process until smooth. In a small bowl, combine blended cottage cheese, yogurt, oregano, basil, salt, and pepper, then blend well. Add to pasta, tossing to coat. Add Parmesan cheese, tossing gently until well coated. Chill in refrigerator. Serve chilled. Makes 4 servings.
Approx. per serving: 170 calories; 3 grams of fat
1/2 pound rotini, uncooked
3 tablespoons prepared mustard
2 tablespoons honey
1 cup nonfat buttermilk
1/2 cup nonfat mayonnaise
1/2 teaspoon celery seed
12 ounces fresh tuna
1 medium cucumber, peeled, seeded and thinly sliced
1 medium red pepper, seeded and diced
Boil 4 cups water in a large saucepan. Add pasta and cook al dente according to package directions. In a large bowl, combine mustard, honey, buttermilk, mayonnaise, and celery seed, whisk well, then set aside. Heat grill or broiler and cook tuna until firm and opaque. Transfer tuna onto a cutting board and allow to cool. Combine pasta, mustard sauce, cucumber, and red pepper and toss to mix. Dice tuna and add to pasta mixture. Toss gently and serve. Makes 4 to 6 servings.
Approx. per serving: 301 calories; 2 grams of fat
2 tablespoons corn oil margarine, divided
2 red bell peppers, cored, seeded, and cut into thin strips
3 cloves garlic, minced, divided
1 dozen fresh shucked clams or 1 5-ounce can clams, drained
1 cup dry white wine
1 teaspoon fresh thyme or 1/4 teaspoon dried thyme
1/2 cup fresh parsley, minced
Salt and freshly ground pepper to taste
1/2 pound fresh or dried capellini
1-1/2 tablespoons Parmesan cheese, grated
Melt 1 tablespoon of margarine in a heavy skillet over medium heat. Add peppers and one clove of garlic and sauté for 10 minutes or until peppers are soft. Melt remaining 1 tablespoon of margarine in a saucepan over medium heat. Add remaining garlic and sauté for 1 minute. Add clams, wine, and thyme and simmer for 5 minutes. Add parsley, salt, and pepper to taste. In a large pan of boiling water, cook capellini al dente, then drain. Spoon capellini onto warm plates. Top with clam sauce and arrange sautéed pepper strips around capellini. Sprinkle with Parmesan cheese. Makes 3 main-course or 6 appetizer servings.
Approx. per serving: 406 calories; 11 grams of fat
At the 1984 Winter Olympics, Peter Carruthers and his sister Kitty became the first US pairs skaters to win an Olympic Silver Medal since 1952. Before their triumph in Sarajevo, the two had won four consecutive US Figure Skating Championships. Their professional career includes ten years touring with Ice Capades and other shows. Peter has provided sports broadcast commentary for numerous television stations and is currently a figure skating sports analyst for cable and television networks.
4 large ripe tomatoes, cut into 1/2-inch cubes
12 ounces feta cheese, crumbled
1 cup fresh basil, chopped
3 to 4 garlic cloves, minced
1/4 cup olive oil
Salt and pepper to taste
9 cups rotelle pasta, cooked
Parmesan cheese
Combine tomatoes, feta cheese, basil, garlic, olive oil, salt, and pepper in a large bowl and set aside at room temperature. Cook rotelle al dente according to package directions, then drain. Combine with tomato mixture, tossing well to mix. Sprinkle with Parmesan cheese. Makes 6 to 8 servings.
Approx. per serving: 354 calories; 13 grams of fat
1 small head cauliflower, trimmed and cut into florets
1 small bunch broccoli, trimmed and cut into small florets
2 tablespoons olive oil
3 cloves garlic, finely chopped
2-1/2 cups mushrooms, thickly sliced
2-1/2 cups whole-wheat egg noodles or spaghetti
1 cup low-fat small curd cottage cheese
1/2 cup 1% low-fat milk
1/4 cup low-fat sour cream
1/4 cup Parmesan cheese, grated
Salt and cayenne pepper
In a large pot of boiling water, cook cauliflower and broccoli florets for 5 minutes until tender-crisp. Remove vegetables with a slotted spoon and reserve liquid for cooking pasta. Heat oil in a large skillet over medium-high heat. Add garlic and sauté for 5 minutes. Add mushrooms and sauté for another 5 minutes. Stir in broccoli and cauliflower and sauté for 2 to 3 minutes longer, then set aside. Cook pasta in reserved liquid for 8 to 10 minutes or until al dente, add additional water, if necessary, then drain. In a food processor, combine cottage cheese, milk, sour cream, and Parmesan cheese. Blend until creamy. Pour over broccoli mixture, add drained pasta, and toss until mixed. Season with salt and cayenne pepper to taste. Makes 8 servings.
Approx. per serving: 199 calories; 6 grams of fat
6 ounces fettuccini
1 tablespoon olive oil
4 tomatoes, diced
2 cloves garlic, minced
2 teaspoons fresh basil, chopped or 1/2 teaspoon dried basil
Pinch of granulated sugar
1/4 cup fresh parsley, chopped
Salt and freshly ground pepper to taste
2 tablespoons Parmesan cheese, grated
Cook fettuccini in a large pan of boiling salted water, al dente, then drain. Heat oil in a heavy skillet over medium heat. Add tomatoes, garlic, basil, and sugar and cook for 5 minutes, stirring occasionally. Add parsley, salt, and pepper. Add to tomato mixture with cheese, tossing to mix. Makes 2 main-course or 4 appetizer or side-dish servings.
Approx. per serving: 545 calories; 13 grams of fat
1/2 cup sun-dried tomatoes, packed without oil
1 12-ounce box fettuccini
1 tablespoon olive oil
1 large onion, thinly sliced 1/2 cup red bell pepper, cored, seeded, and sliced
1/2 cup yellow bell pepper, cored, seeded, and sliced
1-1/2 tablespoons flour
1-1/3 cup 1% low-fat milk
1/2 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon nutmeg
1/2 cup reduced-fat sour cream
1/4 cup Parmesan cheese, grated
Pour boiling water over sun-dried tomatoes and soak for 10 minutes. Then drain. Cook fettuccini according to box directions and drain. In a large pan, sauté onions and peppers in olive oil for about 5 minutes or until soft, stirring frequently. Stir in flour, milk, salt, pepper, and nutmeg and bring to a boil. Reduce heat and simmer for 1 minute. Add sour cream, sun-dried tomatoes, and cheese. Toss together with fettuccini and serve immediately. Makes 4 servings.
Approx. per serving: 113 calories; 3 grams of fat
Nancy Wilson’s spectacular song styling is truly original. And like her music, her personal style is rich with glamour and elegance. Her honors include a Grammy for Best Rhythm & Blues, an Emmy for The Nancy Wilson Show, plus her own star on the Hollywood Walk of Fame. To commemorate her 60th birthday, Nancy released her 60th recording, If I Had My Way, on Columbia. She has performed throughout the world and captured top honors in music polls, as well as the NAACP Image Award and the Essence Award.
1 bunch fresh broccoli
2 tablespoons corn oil margarine
3 scallions, sliced
1 clove garlic, minced
2 tablespoons white wine
1 teaspoon fresh lemon juice
1/2 teaspoon salt (optional)
3/4 pound whole-wheat vermicelli
1 tablespoon olive oil
1/4 cup Parmesan cheese, freshly grated
Cut broccoli into florets, then peel and slice stems. In a saucepan or steamer, steam broccoli florets and stems in a small amount of water until tender-crisp. Place broccoli into a colander, rinse gently with cold water, then drain. Melt margarine in a medium skillet over medium heat. Add scallions and garlic and sauté for 2 minutes. Add wine and cook for 5 minutes. Add broccoli, lemon juice, and salt and cook until heated through. Cook vermicelli al dente using package directions, then drain. In a serving bowl, combine hot vermicelli and olive oil, tossing to coat. Add broccoli mixture and toss gently. Sprinkle with Parmesan cheese. Serve immediately. Makes 8 servings.
Approx. per serving: 259 calories; 7 grams of fat
2 pounds tomatoes, peeled, seeded, and coarsely chopped
1 cup fresh basil, coarsely chopped
2 tablespoons olive oil, divided
1/3 cup onion, finely chopped
1/3 cup carrot, finely chopped
1/3 cup celery, finely chopped
2 cloves garlic, crushed
1 3-ounce jar capers, drained and rinsed
2 tablespoons vinegar
Salt and pepper to taste
1 pound spinach or whole-wheat linguine
Mix tomatoes and basil in a bowl, then set aside. Heat 1 tablespoon olive oil in a skillet over low heat. Add onion and sauté just until translucent. Add carrot, celery, and garlic and sauté for 1 minute. Add tomato mixture and simmer, uncovered, for 20 minutes. Add capers, vinegar, salt, and pepper. In a large pan of boiling water, cook linguine al dente, then drain. Add remaining 1 tablespoon olive oil to linguine, tossing to coat. Place linguine onto a large serving platter and top with tomato sauce. Makes 6 servings.
Approx. per serving: 194 calories; 6 grams of fat
1/4 pound linguine or whole-wheat noodles
1 tablespoon vegetable oil
1 large clove garlic, finely chopped
2 tablespoons shallots, finely chopped
2 large tomatoes, coarsely chopped
1/4 teaspoon dried basil
1/4 pound small or medium shrimp (raw or cooked)
1 to 2 scallions, chopped
Salt and pepper to taste
Cook linguine until al dente or according to package directions, then drain. Heat oil in a heavy skillet over high heat and add garlic and shallots. Sauté for 30 seconds, stirring constantly. Add tomatoes and basil and continue to cook for 1 minute, stirring constantly. Add shrimp and cook until hot and cooked throughout. Sprinkle with scallions and season with salt and pepper to taste. Spoon over hot linguine. Makes 2 servings.
Approx. per serving: 364 calories; 9 grams of fat
3 cups broccoli florets
1 15-ounce package part-skim ricotta cheese
1 egg plus 2 egg whites
2 tablespoons Parmesan cheese
1 teaspoon fresh oregano or 1/2 teaspoon dried oregano
1/2 teaspoon nutmeg
1/4 teaspoon pepper
24 jumbo pasta shells, cooked
1 cup Marinara Sauce (see recipe on page 121)
Preheat oven to 350°. In a saucepan or steamer, cook broccoli over medium heat until tender-crisp, then drain and cool. In a food processor fitted with steel blade or using a sharp knife, mince broccoli. Combine broccoli, ricotta cheese, egg and egg whites, Parmesan cheese, oregano, nutmeg, and pepper in a bowl and mix well. Stuff about 1 tablespoon of mixture into each pasta shell. Pour Marinara Sauce into a baking dish and arrange pasta shells in a single layer. Bake for 30 minutes. Makes 8 servings.
Approx. per serving: 235 calories; 6 grams of fat