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BLACKENED CHICKEN SALAD

Makes: 8 Serves

1 lb Radiatore, Medium Shells or other medium pasta shape, uncooked
1 lb boneless, skinless chicken breasts
1-2 tbsp spicy Creole seasoning
1 tsp vegetable oil
1 ½ cups fat-free mayonnaise
3 tbsp fresh parsley, minced
2 tbsp fresh chives, chopped
2 tbsp lemon juice
2 tbsp Dijon mustard
2 tsp capers, drained (optional)
1 tsp anchovy paste (optional)
1 cup chopped tomatoes
½ cup sliced green onions
½ cup chopped green pepper

1. Prepare pasta according to package directions.
2. Drain and rinse under cold water; drain again.
3. Rub chicken with Creole seasoning.
4. Coat a large, heavy skillet with cooking spray.
5. Add oil and place over medium-high heat until hot.
6. Add chicken from skillet, and let cool.
7. Cut chicken into ½-inch pieces and set aside.
8. Combine mayonnaise, parsley, chives, lemon juice, mustard, capers and anchovy paste; mix well.
9. In a large bowl, combine pasta, chicken, mayonnaise mixture, tomatoes, onions, and pepper.
10. Cover and chill thoroughly.

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PASTA TACO SALAD

Makes: 4 Servings

8oz Wagon Wheels, Medium Shells or other medium pasta shape, uncooked
8oz ground turkey
1 tsp chili powder
2 cups shredded Romaine lettuce
½ cup avocado, diced
½ cup non-fat plain yogurt
Tortilla chips, optional
1 recipe for Salsa Cruda

1. Prepare pasta according to package directions.
2. While pasta is cooking, prepare the salsa cruda.
3. When the pasta is done, drain well and rinse under cold water until completely cool.
4. Crumble turkey into a large skillet. Add chili powder.
5. Place the skillet over medium heat and cook, stirring frequently, until the turkey is cooked through and crumbled into small bits. Drain in colander.
6. Drain the salsa well.
7. 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.
8. Spread the non-fat yogurt in an even layer over the top and pour the remaining salsa over the yogurt.
9. Cover the bowel tightly and refrigerate 2 to 4 hours.
10. Bring to room temperature 30 minutes before serving.
11. Garnish with tortilla chips, if desired.

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BEEF STEW

Makes: 8 to 10 Servings

1 ½ cups Acine de Pepe, Ditalini or other small pasta shape, uncooked
2 tbsps vegetable oil
1 lb lean beef stew meat, cut into 1-inch chunks
3/4 cup chopped onion
9 cups hot water
3 tbsps beef-flavour instant bouillon
1 large bay leaf
1 tsp basil leaves
1/8 tsp pepper
1 ½ cups carrots, sliced
1 ½ cups celery, sliced
1 14.5oz can stewed tomatoes

1. In a large saucepan or Dutch oven, heat oil.
2. Coat beef with flour.
3. Add beef cubes and onion; cook until beef is browned.
4. Add water, bouillon, bay leaf, basil and pepper.
5. Bring to boil.
6. Reduce heat; simmer, covered, until meat is tender, about 1-1/2 hours.
7. Add carrots, celery and tomatoes.
8. Cook 15 minutes longer.
9. Remove bay leaf.
10. Stir in pasta.
11. Cook until pasta is tender, 10 to 15 minutes, stirring occasionally.

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MEDITERRANEAN LASAGNE

Makes: 10 to 12 Servings

9 pieces Lasagne, uncooked
1 tbsp vegetable oil
1 large onion, finely diced
2 cloves garlic, minced
1 1-lb eggplant, peeled and finely diced
3 cups part-skim ricotta cheese
4oz feta cheese, crumbled
1 cup plain, low-fat yogurt
1 28oz can tomato sauce
½ cup grated Parmesan cheese

1. Cook lasagne according to package directions; drain.
2. Preheat oven to 350 F.
3. Warm oil in a large saucepan over low heat.
4. Add onion, garlic and eggplant.
5. Cover and let vegetables cook until very soft, about 10 minutes.
6. Meanwhile, stir together the ricotta, feat and yogurt.
7. When vegetables are done, stir in tomato sauce.
8. Remove from heat and set aside 1 cup of eggplant mixture.
9. 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.
10. Spoon some of the ricotta over the lasagne.
11. Continue to layer with eggplant mixture, lasagne, and ricotta.
12. Place a layer of lasagne on top.
13. Spread the reserved eggplant over lasagne and sprinkle with Parmesan.
14. Bake uncovered for 45 minutes, until cheese is brown.

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QUICK PRIMAVERA

Makes: 6 Servings

1 lb Mostaccioli, Ziti or other medium pasta shape, uncooked
1 head broccoli or cauliflower, cut into small florets
1 tbsp cornstarch
1/4 cup water
3 cloves garlic, minced
1 15 ½ oz can low-sodium chicken broth
1 10oz package frozen mixed vegetables
1 10oz package frozen chopped spinach, thawed
salt and pepper to taste
1 cup grated Parmesan cheese

1. Prepare pasta according to package directions.
2. Three minutes before pasta is done, stir in the broccoli or cauliflower.
3. Drain pasta and vegetables and transfer to a large bowl. In a small bowl, dissolve the cornstarch in 1/4 cup of water.
4. Put the garlic in a large saucepan with chicken broth. Simmer over heat for 3 minutes.
5. Whisk in the cornstarch . Stir in the mixed vegetables and spinach and cook until hot, about 5 minutes.
6. Toss the sauce and vegetables with the pasta, season with salt and pepper and sprinkle with Parmesan cheese and serve.

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ROTINI AND SMOKED TURKEY

Makes: 4 Servings

1 lb Rotini, Twists or Spirals, uncooked
1 10oz package frozen corn, thawed
2 stalks celery, diced
1 medium red onion, diced
12oz smoked turkey, diced
2 tbsps vegetable oil
1/4 cup tomato sauce
1/4 cup barbecue sauce
1/4 cup low-sodium, defatted chicken broth
1/4 cup red wine vinegar
12 green olives, sliced

1. Cook pasta according to package directions.
2. Drain and rinse pasta with cool water.
3. In a large bowl, stir together the corn, celery, red onion and turkey.
4. In a medium bowl, whisk together remaining ingredients.
5. Stir into corn mixture.
6. Add pasta and toss well.
7. Spoon into a serving bowl and sprinkle with olives.

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RED PEPPER PASTA & SAUCE

Makes:
6 Servings

1 lb Pasta
2 tbsps olive oil
1 cup onion, chopped

1 13.75 oz can roasted peppers, drained and chopped (2 large peppers)
½ cup drained whole can tomatoes
1/3 cup ricotta salata
6 anchovies, rinsed and patted dry
1 tbsp fresh parsley, chopped
salt and freshly ground pepper to taste
grated Parmesan cheese, to sprinkle on top

1. Warm the oil in a skillet over medium heat.
2. Add the onion and garlic and saute 5 minutes, until softened.
3. Transfer the onion and garlic to the food processor bowl and add the roasted peppers, tomatoes, ricotta salata and anchovies.
4. Process until pureed.
5. Stir in the parsley and season to taste with salt and pepper.
6. Toss with hot pasta, stirring in 1/4 cup of the pasta cooking water, and serve immediately, passing the Parmesan cheese separately.

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THREE BEAN NOODLE PASTA SALAD

Makes: 4 - 6 Servings

1 lb medium or wide egg noodles, uncooked
1 15 oz can kidney beans, rinsed and drained
1 15 oz chickpeas, rinsed and drained
1 cup frozen green beans, thawed
1 small red onion, chopped
1 red bell pepper, seeds and ribs removed, chopped
3 tbsps Dijon mustard
2 tbsps vegetable oil
3 tbsps red wine vinegar
3 tbsps chopped fresh parsley

1. Prepare pasta according to package directions; drain.
2. Rinse under cold water and drain again.
3. In a large bowl, stir together the pasta, kidney beans, chickpeas, green beans, onion and red bell pepper.
4. In a small bowl, stir together the remaining ingredients.
5. Toss the pasta with dressing and serve.

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GRILLED VEGETABLE LINGUINE

Makes: 6 Servings

1 lb Linguine, Spaghetti or Thin Spaghetti, uncooked
5 Slices white or wheat bread
1 medium yellow squash, cut into thick slices
1 medium zucchini squash, cut into thick slices
1 small eggplant, cut into thick slices
1 medium onion, cut into thick slices
3 large tomatoes, cut into thick slices
½ bunch fresh basil, finely chopped or - 1 tsp dry basil
1 tbsp fresh thyme, finely chopped, or - 1 tsp dry thyme
1 tbsp fresh oregano, finely chopped or - 1 tsp dry oregano
1/3 cup Parmesan cheese
salt and freshly ground black pepper to taste
2 tbsps extra-virgin olive oil
4 tbsps lemon juice
3 tbsps balsamic vinegar

1. Cook pasta according to package directions; drain. Preheat oven to 250 F.
2. Tear bread slices into small pieces, place on baking sheet and bake until dry, about 20 minutes.
3. 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.
4. Cool slightly and chop into 3/8-inch pieces.
5. When bread is dry, crumble it with your hands or chop in food processor until crumbled.
6. In a small bowl, combine basil, thyme and oregano, parmesan cheese, salt and pepper to taste.
7. Toss crumbs in basil mixture to coat.
8. Heat oil in large saute pan.
9. Add lemon juice, balsamic vinegar and grilled vegetables. Heat thoroughly.
10. Adjust seasonings with salt and pepper, if desired.
11. Toss vegetables with cooked pasta.
12. Divide into servings.
13. Top with seasoned bread crumbs.
14. Serve immediately.

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PASTA FLAVOUR TANGO

Makes: 6 to 8 Servings

1 lb Bow Ties, Wagon Wheels or other medium pasta shape, uncooked
1 tbsp vegetable oil
1 medium onion, chopped
1 jalapeno pepper, seeded and chopped or ½ tsp dried jalapeno flakes
3 cloves garlic, chopped
1 green bell pepper, seeded and chopped
1 28oz can crushed tomatoes
1 10oz package frozen black eyed peas, prepared according to directions, or -1 16oz can black eyed peas, rinsed and drained
1/2 tbsp vinegar
3 tbsps fresh cilantro, chopped or 1 tsp dried cilantro
salt and pepper to taste

1. Cook pasta according to package directions; drain.
2. In a large saute pan, heat oil over medium heat.
3. Saute the onion, jalapeno, garlic and pepper until softened, about 3 minutes.
4. Add tomatoes. Simmer 10 minutes partially covered. Stir occasionally.
5. Add the black-eyed peas, vinegar and cilantro. Cover and simmer an additional 10 minutes.
6. Season with salt and pepper.
7. Toss gently with cooked pasta and serve immediately.

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HOT STUFFED NACHO SHELLS

Makes: 8 Servings

32 to 36 Jumbo Shells (12oz package), uncooked
3/4 lb extra-lean ground beef
1.25oz package low-sodium taco seasoning mix
1 cup water
16oz can refried beans with chilies
1 cup low-fat cheddar cheese, shredded
3/4 cup mild, medium or hot picante sauce
8 oz can low-sodium tomato sauce
2 oz can sliced ripe olives, drained
½ cup thinly sliced green onions

1. Prepare pasta according to package directions.
2. While pasta is cooking, saute beef in a large skillet until browned; drain well.
3. Add taco seasoning mix and water; simmer 5 minutes or until thickened.
4. Stir in beans and cheese.
5. Cook until smooth and well mixed.
6. When pasta is done; drain well.
7. Fill shells with beef mixture (1-2 tbsps per shell).
8. Combine picante sauce and tomato sauce in a saucepan.
9. Cook until heated, stirring occasionally.
10. Preheat oven to 350 F.
11. Spread ½ cup sauce over the bottom of a 9 x 13-inch baking pan that has been coated with cooking spray.
12. Place filled shells side by side on top of sauce; pour remaining sauce evenly over shells.
13. Sprinkle with olives.
14. Cover with aluminum foil; bake 35 to 40 minutes or until thoroughly heated.
15. Sprinkle with green onions.
16. Cover let stand 5 minutes before serving.
17. Serve.

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MANICOTTI ENCHILADAS

Makes: 7 Servings

14 pieces Manicotti, uncooked
1 lb extra-lean ground beef
1 medium onion, chopped
1 green bell pepper, ribs and seeds removed, diced
1 4oz can chopped green chilies, drained
3/4 cup non-fat sour cream, divided
½ tsp salt
1 16oz jar mild picante sauce, heated
½ cup shredded cheddar cheese
1/4 cup sliced green onions

1. Prepare pasta according to package directions.
2. While pasta is cooking, saute beef, onion and green pepper in a large skillet until browned; drain well.
3. Stir in chilies, ½ cup sour cream and salt.
4. When pasta is done, drain well.
5. Fill manicotti with beef mixture.
6. Preheat oven to 375 F.
7. Spread ½ cup picante sauce over bottom of a glass 9 x 13-inch baking dish that has been coated with cooking spray.
8. Place filled manicotti side by side on top of sauce.
9. Pour remaining sauce even over manicotti.
10. Sprinkle with cheese.
11. Cover with aluminum foil and bake for 20 to 25 minutes or until thoroughly heated.
12. Garnish with remaining sour cream and sprinkle green onions on top.
13. Serve immediately.

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SALMON WITH FETTUCCINE

Makes: 4 Servings

6 oz can salmon
1 green onion, thinly sliced
1 tbsp vegetable oil
2 tsps cornstarch
1 cup chicken broth
1 tbsp Dijon-style mustard
1/3 cup heavy cream
1/4 cup fresh dill, chopped
1 tbsp lemon juice
16 oz fettuccine package

1. Drain the salmon, rinse and carefully remove any bones.
2. Flake salmon. Set aside.
3. In a large skillet, saute the green onion in oil for 3 minutes. Do not brown.
4. In a small bowl, whisk together cornstarch and two tablespoons of chicken broth, mixing thoroughly.
5. Pour into skillet with the green onions, stirring constantly, until mixture thickens.
6. Add heavy cream, dill, lemon juice and salmon.
7. Heat just to serving temperature. Maintain on low heat.
8. Prepare pasta according to package directions.
9. In a serving bowl, pour the sauce over the warm fettuccine.
10. Toss. Serve immediately.

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SHRIMP IN GREEK TOMATO SAUCE & FETA

Makes: 4 servings

1 ½ lb Shrimp, peel and devein
½ cup clam juice or fish stock
½ lb Feta, sliced 1/4" - thick, or crumbled cheese
2 cup Greek tomato sauce

Greek Tomato Sauce:
3 tbsp Olive oil
1 yellow onion, peeled and - coarsely chopped
1 clove garlic, minced
5 very ripe tomatoes, cored - coarsely chopped (about 4 ½ cups)
2 tbsp parsley, chopped
2 tsp oregano, whole
1 cup dry red wine
1 can tomato sauce, 8 oz
1/4 tsp ground cinnamon
1/8 tsp allspice
salt to taste
fresh ground black pepper

Greek tomato Sauce:

1. Heat oil in a large, heavy iron skillet: saute onions and garlic together until transparent.
2. Add tomatoes, parsley, and oregano.
3. Simmer, covered, until the tomatoes are very tender, 20 - 25 minutes.
4. Add remaining ingredients and cook another 20 minutes.
5. Sauce keeps well refrigerated, for 3 - 4 days. Makes about 6 cups.

Shrimp:

1. Mix 2 cups of the sauce above with the clam juice.
2. Place shrimp in the bottom of a heavy skillet or casserole.
3. Cover with the sauce and top with feta.
4. Place skillet on high heat and bring to a fast simmer, covered.
5. Reduce heat and cook until shrimp are cooked, or about 8 - 10 minutes.
6. Uncover, stir cheese to mix and serve.
7. May also be baked at 475 deg F, rather than cooked on the stove top.
8. Bake for 15 minutes, uncovered, or until bubbly.
9. Serve over your favourite pasta.

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SESAME PASTA

Makes: 4 Servings

8oz Medium or Wide Egg Noodles, uncooked
2 13 1/4oz cans low-sodium chicken broth
2 cups small broccoli florets
1 cup sliced fresh mushrooms
2 medium carrots, thinly sliced diagonally
2 tbsps low-sodium soy sauce
1 tbsp cornstarch
1 tbsp sesame oil
2 tsp sugar
1/4 tsp hot red pepper flakes

1. In a large pot, heat chicken broth; add noodles and bring to a boil.
2. Cover and simmer 10 minutes.
3. Add vegetables, cover and simmer 2 minutes.
4. In a separate bowl, combine soy sauce, cornstarch, sesame oil, sugar and red pepper flakes; slowly stir into pot.
5. Stir until well combined and thickened.
6. Serve immediately.

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SOUTHERN MARINARA SAUCE

Makes: 6 Servings

3 strips bacon, chopped
2 medium onions, finely diced
3 cloves garlic, minced
1 medium zucchini, diced
1 28oz can peeled tomatoes
1 cup fresh or frozen corn kernels
1 12oz jar salsa

1. Prepare pasta according to package directions; drain.
2. Cook bacon in a medium saucepan over medium-high heat until brown (Do not crisp).
3. Pour off any excess fat.
4. Add onions, garlic and zucchini and saute over medium heat until soft, about 8 minutes.
5. Add tomatoes and break up with a fork.
6. Add corn and salsa.
7. Bring to a simmer and cook slowly for 20 minutes, stirring occasionally.
8. Toss sauce with cooked pasta and serve.

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SEAFOOD PASTA

1 lb spaghetti pasta
1 large can tomato sauce
1 can tuna
1 tbsp anchovy paste
¼ tsp red pepper
½ tsp black pepper
2 garlic cloves, crushed
3 tbsps oil
1 bunch fresh parsley, finely chopped

1. Prepare your favourite spaghetti pasta.
2. In a large pan heat 3 tbsps oil on low, add minced garlic and saute.
3. Remove from heat and add anchovy paste and red pepper, stir in garlic, paste and pepper. Mix well.
4. Return to heat and add tomato sauce; cover and simmer for 20 minutes.
5. Add parsley, tuna and black pepper to taste.
6. Cover and simmer for 10 minutes.
7. Stir in pasta. Serve.

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PASTA PIZZA SUPREME

Makes: 6 to 8 Servings

1 lb Ziti, Rigatoni or other medium pasta shape, uncooked
1 tbsp olive or vegetable oil
1 8oz can tomato sauce
1 tbsp dried mixed Italian herbs or 2 tbsps minced fresh oregano and 2 tbsps minced fresh parsley
1/4 cup grated Romano cheese
1 16oz can crushed tomatoes, or 2 cups chopped fresh tomatoes
2 cloves garlic, minced
1 tsp hot red pepper flakes (optional)
1 green bell pepper, rib and seeds removed, chopped
½ cup chopped carrots
1 can chickpeas, rinsed and drained
6 green olives, sliced
1 cup shredded part-skim mozzarella cheese

1. Prepare pasta according to package directions, reducing cooking time by 1 to 2 minutes; drain.
2. Spray a 9 x 13 x 2-inch baking dish with vegetable cooking spray.
3. Transfer pasta to baking dish and toss with the mixed herbs, tomato sauce and Romano cheese.
4. Mix the garlic and hot red pepper flakes with the tomatoes and pour all over top of pasta.
5. Layer the remaining ingredients, ending with the mozzarella. Bake at 400 F for 15 minutes and serve.

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MEDITERRANEAN PASTA WITH SHRIMP

Makes: 4 Servings

8oz Penne, Mostaccioli or other medium pasta shape, uncooked
1 cup plain, non-fat yogurt
½ cup crumbled feta cheese
2 cloves garlic, minced
1 tbsp chopped fresh dill or 1tsp dried dill
½ tsp freshly ground black pepper
12oz medium frozen shrimp, thawed
1 10oz package frozen chopped spinach, thawed
salt to taste

1. Prepare pasta according to package directions.
2. While the pasta is cooking, stir together the yogurt, feta cheese, garlic, dill and pepper in a large mixing bowl.
3. Two minutes before the pasta is done, stir in shrimp and spinach into the pot with the pasta. Cook 2 minutes.
4. Drain the pasta, shrimp and spinach thoroughly.
5. Stir into the yogurt mixture and season to taste with salt.
6. Serve immediately.

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LINGUINE WITH HAWAIIAN GRILLED CHICKEN

Makes: 6 to 8 Servings

1 lb Linguine or Vermicelli
1- ½ lb boneless, skinless chicken, cut into 1"x 3" strips
1 - ½ cup light soy sauce
1 cup dark brown sugar, packed
4 tbsp dark Oriental sesame oil
1 tbsp grated fresh ginger root
1 20oz can pineapple chunks in juice, drained and reserve juice
2 medium onions, cut into 1" chunks
2 medium red bell peppers, cored and cut into 1" pieces
2 medium yellow bell peppers, cored and cut into 1" pieces
½ cup toasted chopped macadamia nuts

1. Mix together the soy sauce, brown sugar, ginger, sesame oil and the juice drained from the canned pineapple.
2. Reserve 1 cup of sauce for the pasta.
3. Pour remaining sauce over the chicken, pineapple, onion, and pepper chunks and marinate for approximately 20 minutes, stirring occasionally.
4. Prepare grill, either charcoal or gas barbecue.
5. While waiting for grill, cook pasta according to package directions.
6. Drain and toss with remaining sauce and place in large serving dish.
7. Skewer marinated chicken and vegetables and grill until cooked through; turning occasionally.
8. Remove from skewers and arrange over pasta.
9. Sprinkle with macadamia nuts and serve.

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ITALIAN MEATBALLS AND SPAGHETTI

Makes: 8 servings

1 lb ground meat
2 tbsp plain dry bread crumbs
1 egg
½ cup onion, chopped
1 tbsp vegetable oil
1 can (15 oz) tomato sauce
1 can (14.5 oz) whole tomatoes, undrained and crushed
1 tbsp grated Parmesan cheese
salt
pepper
1 can (6 oz) tomato paste
1 ½ tsp basil
1 ½ tsp sugar
½ tsp garlic powder
½ tsp oregano
2 tbsp grated Parmesan cheese
hot cooked spaghetti

1. In a bowl, combine ground beef, bread crumbs and egg.
2. Bake at 375 F for 25 minutes on cookie sheet, or large baking dish. Drain.
3. In a large saucepan, saute onions in oil until tender.
4. Stir in remaining ingredients except cheese and spaghetti.
5. Simmer while meatballs bake.
6. Add drained meatballs to pan; simmer, covered, for 20 minutes.
7. Stir in cheese and serve over spaghetti.

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