Something Different

Goodbye Columbus ~ Hello

Pasta, Pizza & New World Cuisine! 

By Dana Jacobi, AICR

Recipes

Basic Pizza Crust

Bean & Pasta Salad

Black Bean
Lasagna Rolls

Cheesy Broccoli
Rigatoni

Egg Noodle Cake With Chocolate Chip Topping

Fettuccine Alfredo

Fresh Basil Marinara With Mosticiolli

Fresh Tomato, Basil,
And Cheese Pizza

King Henry Pizza

Lasagna With Spinach & Red Pepper Sauce

Mixed Berry Pizza

Sausage & Noodle Casserole

Three-Pepper Pizza

Vegetarian Pizzas

Did You Know?

In Naples, where pizza is said to have originated, hungry peasant women would break off pieces of bread dough, flatten it, and top the dough with whatever seasonings were on hand.

Tomatoes, which were once thought to be poisonous, were not added to those first pieces of dough.  And not until 1889 was cheese even used ~ An Italian baker, commissioned to prepare pizza for a queen, added mozzarella to a tomato-and-basil pizza to salute the colors of the Italian flag.

Pasta From A To Z

• Angel hair or capellini (fine hairs): This pata usually is used in soups or with light, delicate sauces; it's often sold coiled.

• Bow tie pasta or farfalle (butterflies): These come in small, medium and large sizes. They are thick enough for most sauces and are excellent in salads or soups.

• Cannelloni (large reeds): These large pasta tubes, or squares of pasta that have been rolled into tubes, usually are cooked and stuffed, then topped with sauce and baked.

• Ditali (thimbles) or ditalini (little thimbles): These short lengths of pasta are versatile. They can be baked or used in soups or salads.

• Egg noodles (from the German word nudel, meaning pasta with egg): There are various widths of egg noodles, which can be used to create soups, salads and casseroles or topped with almost any sauce. Cholesterol-free and eggless noodles are available.

• Elbow macaroni (dumpling): These are short, curved tubes of pasta that are available in many colors and sizes. Macaroni holds up well in baked pasta recipes.

• Fusilli (little springs): Long strands of spaghetti-size pasta that appear to have been twisted on a spindle. They can be used in place of spaghetti. Some pasta manufacturers use the name fusilli for rotelle (see further down the list).

• Fettuccine (small ribbons): This long, thick pasta is perfect for heavier sauces, such as cheese, meat and tomato sauces.

• Gnocchi (lumps): Homemade gnocchi, which look like dumplings, can be made with mashed potatoes, cornmeal, ricotta cheese or semolina. A number of pasta manufacturers make a dried gnocchi that can be used like medium-size macaroni.

• Lasagna (from the Latin word lasanum, which means pot): These are wide ribbons of pasta, sometimes with curly edges, sometimes with straight edges, that most often are used in baked recipes. The size varies from 1- to 2-1/2-inches wide.

• Linguine (little tongues): This is an oval-shaped pasta that is halfway between a flat ribbon and a cylindrical strand. It's a great shape for all sauces as well as a good choice for salads and stir-fry recipes.

• Macaroni: This is the U.S. pasta industry's generic term for any dried wheat product. However, in most recipes macaroni means dried pasta tubes of assorted sizes, such as elbow macaroni.

• Manicotti (little muffs): One of the larger tubes of pasta, it's available ridged or smooth. It is usually cooked and stuffed, then covered with sauce and baked.

• Mostaccioli (small mustaches): This is a tubular pasta, about 2-inches long with a ridged or smooth exterior and diagonally cut ends. It's especially good with a chunky meat sauce or robust tomato sauce, but also is used in salads and baked in casseroles. Sometimes mostaccioli is called penne (quills).

• Orzo: This small, grain-shaped pasta can be topped with any sauce, added to soups or baked in a casserole. It is often used as a side dish or as a salad.

• Pastina: This tiny pasta is often used in soups or broths.

• Penne: See Mostaccioli.

• Ravioli: A square, stuffed pasta, it's usually served with a sauce or in a soup.

• Rigatoni: Large, 1-1/2-inch long tubes with ridges. It's particularly good with spicy sauces as well as cream and cheese sauces.

• Rotelle (little wheels): These are small, spoked-wheel shapes that are great with chunky sauces.

• Rotini: The twisted shape of this pasta holds bits of meat, vegetables and cheese, so it works well with almost any sauce. Rotini is often used in salads; it also holds its shape well in baked recipes.

• Shells: There are several sizes of this pasta. Small or medium shells are used in soups and salads and often replace traditional elbow macaroni in macaroni and cheese recipes. Jumbo shells are most often stuffed with a mixture of cheese, meat or vegetables.

• Spaghetti (little strands): This is the best known pasta. It comes in many sizes, from very fine to fairly thick. Although spaghetti is traditionally served with a tomato sauce, it's also a good choice for many other kinds of sauces and can be used in casseroles and stir-fry recipes.

• Tagliatelle: These cut noodles are interchangeable with fettuccine. Tagliarini are narrow tagliatelle.

• Tortellini (little twists): Filled like ravioli but with a different shape, this pasta is often used in soups and sometimes served with a sauce.

• Vermicelli (little worms): These fine strands of spaghetti are slightly thicker than angel hair pasta. Vermicelli can be purchased straight or in coils.

• Ziti (bridegrooms): A medium-size, tubular pasta shape, it's perfect for chunky sauces and meat dishes. It's similar to mostaccioli.

Pasta Pointers

• It's best to cook pasta according to the specific instructions on the pasta package. However, the general instructions for cooking perfect pasta is to use 4 to 6 quarts of water for each pound of pasta. Bring water to boiling. Add pasta; stir and return to boiling. Stir the pasta occasionally during cooking. Use the time on the package as a guide, but taste the pasta to determine if it is done. Perfectly cooked pasta should be al dente, or firm to the bite yet cooked-through. Fresh homemade pasta and store-bought refrigerated pasta products cook more quickly than dried pasta.

• If using cooked pasta in a baked recipe, undercook it slightly because it will continue to cook and absorb liquid during baking.

• Unsalted water will come to boiling faster than salted water, so if you want to add salt to the cooking liquid, do so after it comes to boiling.

• Adding a small amount of vegetable oil to the cooking water keeps it from boiling over the pot and keeps the pasta from sticking together while cooking.

• Uncooked dried pasta can be stored in the cupboard for up to one year in an airtight container. Dried whole wheat pasta is the exception. It can turn rancid if stored at room temperature longer than one month. Store it in the refrigerator.

• Homemade pasta is best used immediately. It can be stored in the refrigerator for a day or two in an airtight container. It's also possible to dry homemade pasta although it is quite fragile and breaks easily. Once it is dried, store it in airtight containers.

• The best pasta shapes for freezing are those that are used in baked recipes, such as lasagna, jumbo shells, ziti or manicotti. You'll have better results if you prepare the recipe and freeze it before baking. To bake, let the dish thaw to room temperature then bake as the recipe directs.

• Cooked pasta can be refrigerated in an airtight container for 3 to 5 days. However, because cooked pasta continues to absorb flavors and oils from sauces, store cooked pasta separately from the sauce.

• Pasta can be cooked in advance. Drain, then toss with a teaspoon of vegetable oil. Reheat in a microwave oven on High (100% power) 45 seconds at a time, stirring between heatings. Or,  you can reheat cooked pasta by immersing it in a pot of boiling water for one to two minutes.

• Spaghetti and macaroni products generally double in volume after cooking, while egg noodles don't expand as much. One pound of dried macaroni-type pasta equals about 4 cups uncooked, 8 cups cooked. One pound dried spaghetti-type pasta is about 4 cups uncooked, 7 to 8 cups cooked. One pound of egg noodles is about 10 cups uncooked, 12 cups cooked.

• Generally, you will need about 2 ounces of dried pasta to make a side-dish serving and 4 ounces for a main-course serving.

• Pasta not only tastes good, but it's also good for you. Two ounces of dried pasta contains no cholesterol; no sodium, only 210 calories and less than one gram of fat.

Return To Index

     Traveling from west to east, chocolate, potatoes, tomatoes, peppers, squashes, many kinds of beans, turkey, avocados and other tropical fruits first became known in the Old World after Columbus's travels. Equally important was the movement from east to west, introducing to the New World wheat, citrus fruits, grapes, sugar, cabbage, lettuce, beef cattle, pigs and sheep.

     Lasagna was already known in Europe before Columbus set sail, perhaps by the 13th century, according to The Oxford Companion to Food. It was a dish layered with strips made with wheat flour, interlaced with a savory filling and baked in the oven. It was not, however, until well after the Columbian Exchange that the dish was bathed in tomato sauce.

     Making lasagna used to be as daunting as voyaging into unknown territory. For years, I avoided making lasagna al forno, with its homemade tomato and bechemel sauces, meats, cheeses and cooked ribbons of pasta. Then, versions slanted toward New World sensibilities emerged.

     An instant, no-boil version of pasta is a major convenience. These corrugated sheets produce a fine lasagna when paired with the right combination of other ingredients. In the Lasagna With Spinach & Red Pepper Sauce (below), tomato sauce enriched with roasted red peppers makes a robust, red sauce. It is layered with ricotta, mozzarella and, ideally, authentic Parmigiano-Reggiano cheeses, plus spinach. The result is memorably intense yet light. It freezes beautifully, so make a spare.

AICR

Something Different is written for the American Institute for Cancer Research (AICR) by Dana Jacobi, author of The Joy of Soy, and recipe creator for AICR's Stopping Cancer Before It Starts.

LASAGNA WITH SPINACH & RED PEPPER SAUCE
Recipe created by Dana Jacobi for the AICR

3 Tbsp. extra virgin olive oil, divided
2 Spanish onions, one thinly sliced, one chopped
4 garlic cloves, chopped and divided
1 jar (12 oz.) roasted red peppers, drained and chopped
1 jar (25 oz.) or 1 can (28 oz.) tomato sauce
1 cup water, divided
1/2 Tbsp. crushed dried basil
3 packages (10 oz. each) frozen chopped spinach, defrosted
   and squeezed dry
1 container (15 oz.) low-fat ricotta cheese
1 cup (4 oz.) shredded reduced-fat mozzarella cheese
12 sheets oven-ready lasagna noodles
1/4 cup grated Parmesan cheese

     In a small Dutch oven or large, heavy saucepan, heat 1 tablespoon oil over medium-high heat. Sauté sliced onion and half the garlic until onion is translucent, 4 minutes. Add peppers, tomato sauce and 1/2 cup water. Simmer 20 minutes. Pureé in blender or food processor.

     Preheat oven to 350°F degrees.

     In large, non-stick skillet, heat remaining oil over medium-high heat. Sauté onion and remaining garlic until onion is translucent. Add spinach and 1/2 cup water. Cook 10 minutes, stirring occasionally. Meanwhile, combine ricotta and mozzarella cheeses in a bowl.

     Spoon 1/4 sauce to cover bottom of 9x13x2 inch baking dish. Arrange 3 sheets pasta over sauce. Cover with 1/3 spinach. Spread over 1/3 cheese mixture. Sprinkle on 1 tablespoon Parmesan. Repeat process twice more. Top with remaining pasta, sauce and Parmesan.

     Cover with foil and bake 45 minutes. Remove from oven and let sit, uncovered, 15 minutes before serving. Makes 9 servings.

Sodium Alert! This recipe is NOT suitable for those on low salt meal plans.

Per serving: 350 calories, 13 g Total Fat (5 g  Sat Fat), 42 g Carb; 18 g Protein, 6 g Dietary Fiber, 640 mg Sodium. Exchanges: 2 Starch; 1-1/2 Veg; 2-1/2 Lean Meat; 3 Fat.

BASIC PIZZA CRUST
If you don't have time to make your own crust, begin with a commercial pizza crust, split French bread loaves, split English muffins, tortillas, or pita bread.  For a quick sauce, try one of the commercial low-sodium, low-fat pizza sauces. Recipe
from Low-Fat Ways To Cook One-Dish Meals,
©1995 by Oxmoor House, Inc.

1 Tbsp sugar
1 pkg dry yeast
1 cup warm water (105° to 115°F)
3 cups all-purpose flour, divided
1/4 tsp salt
1 tsp olive oil
Vegetable cooking spray
1 Tbsp cornmeal

     Dissolve sugar and yeast in 1 cup warm water in a large bowl; let stand 5 minutes. Stir in 2-3/4 cups flour, salt, and oil to form a soft dough.

     Turn dough out onto a lightly floured surface. Knead until smooth and elastic (about 5 minutes); add enough of remaining flour, 1 Tablespoon at a time, to prevent dough from sticking to hands.

     Place dough in a bowl coated with cooking spray, turning dough to coat top. Cover dough and let rise in a warm place (85°), free from drafts, 1 hour or until doubled in bulk.

     Punch dough down, and divide in half.  Roll each half of dough into a 12-inch circle on a lightly floured surface.  Place dough on 2 (12-inch) pizza pans or baking sheets coated with cooking spray and each sprinkled with 1/2 Tablespoon cornmeal.  Crimp edges of dough with fingers to form a rim.   Cover and let rise in a warm place (85°), free from drafts, 30 minutes.  Top with favorite topping ingredients and bake according to recipe directions. Yield: 2 (12-inch) pizza crusts.

Note:  Store half of dough in freezer up to 1 month, if desired.  Let dough rise; punch down, and divide in half  Dust half with flour; wrap in plastic wrap and store in a heavy-duty, zip-top plastic bag in freezer.  To thaw, place dough in refrigerator 12 hours; bring to room temperature, and shape as desired.

*Per 12-inch Pizza Crust: 756 Cal; 5 g Total Fat (< 1 g Sat Fat); 154 g Carb; 21 g Protein; 00 mg Cholesterol; 297 mg Sodium. 

*To calculate individual serving of crust, divide by number of servings per pizza crust.  For example, the total of each nutrient (above) would be divided by 8 if you cut the 12-inch crust into 8 pieces. This (per slice) total would be for the crust only, without topping.

FRESH TOMATO, BASIL, AND CHEESE PIZZA
Use your extra vine-ripened tomatoes for this basic Italian topping! Recipe from Low-Fat Ways To Cook One-Dish Meals, ©1995 by Oxmoor House, Inc.

1 (12-inch Basic Pizza Crust
2 tsp olive oil
1/2 cup freshly grated Parmesan cheese, divided
3 large ripe unpeeled tomatoes, cut into 1/4-inch slices
   (about 1-1/2 pounds)
6 cloves garlic, thinly sliced
1/4 tsp salt
1/8 tsp pepper
1/4 cup chopped fresh basil

     Brush crust with olive oil. Sprinkle with 1/4 cup cheese, leaving a 1/2-inch border.  Arrange tomato over cheese, overlapping slices. Top with garlic, remaining 1/4-cup cheese, salt and pepper.

     Bake at 500°F for 12 minutes on bottom rack of oven. Remove pizza to a cutting board; top with basil. Let stand 5 minutes before slicing.   Yield: 4 Servings.

Sodium Alert! This recipe is NOT suitable for those on low salt meal plans.

Per Serving: 308 Cal; 8 g Total Fat (3 g Sat Fat); 49 g Carb; 12 g Protein; 10 mg Cholesterol; 464 mg Sodium.  Exchanges: 3 Starch; 2 Veg; 1 Lean Meat; 2 Fat.

VEGETARIAN PIZZAS
A quick and simple way to make individual pizzas for two when
you have flour tortillas on hand.  Recipe from Low-Fat Ways
To Cook One-Dish Meals, ©1995 by Oxmoor House, Inc.

Vegetable cooking spray
3 Tbsp chopped purple onion
1 clove garlic, minced
1/2 cup sliced fresh mushrooms
1/3 cup coarsely shredded carrot
1 Tbsp minced fresh cilantro (or flat leaf parsley)
2 (6-inch) flour tortillas
3/4 cup (3 ounces) shredded part-skim mozzarella cheese,
   divided
1/2 cup canned kidney beans, drained

     Coat a medium nonstick skillet with cooking spray; place over medium heat until hot.  Add onion and garlic; sauté 2 minutes.   Stir in cilantro or parsley; set aside.

     Place tortillas on a baking sheet, and broil 6 inches from heat for 2 minutes.  Turn tortillas over; broil 1 minute or until crisp.

     Remove from oven; top each tortilla with 1/4-cup plus 1 Tbsp cheese, 1/4 cup beans, half of mushroom mixture, and 1 Tbsp remaining cheese.   Broil 6 inches from heat for 1 minute or until cheese melts.  Yield: 2 Servings.

Sodium Alert! This recipe is NOT suitable for those on low salt meal plans.

Per Serving: 298 Cal; 10 g Total Fat (5 g Sat Fat); 35 g Carb; 18 g Protein; 25 mg Cholesterol; 597 mg Sodium. Exchanges: 1-1/2 Starch; 2 Lean Meat; 1 Veg; 2 Fat.

THE KING HENRY PIZZA
If Henry VIII were alive today, he no doubt would have the well-known drumstick in one hand (skinless, of course) and a slice of this sturdy pizza in the other -- it's topped with a generous helping of three meats and four cheeses!  Recipe from Southern Living, Our Best Recipes Made Lighter, ©1998 by Oxmoor House, Inc.

1-1/4 cups pizza pasta sauce
1 (12-inch) refrigerated pizza crust
1/2 pound freshly ground turkey breakfast sausage, cooked
   and drained
1 ounce sliced pepperoni, coarsely chopped
8 slices turkey bacon, cooked and crumbled
3/4 cup (3 ounces) shredded part-skim mozzarella cheese
3/4 cup (3 ounces) shredded reduced-fat sharp Cheddar
   cheese
1/4 cup (1 ounce) shredded fontina cheese
1/4 cup grated Parmesan cheese (fresh is best!)

     Spread sauce over pizza crust, and top evenly with remaining ingredients.

    Bake at 425°F for 10 minutes or until bubbly.   Yield: 8 Servings.

Sodium Alert! This recipe is NOT suitable for those on low salt meal plans.

Per Serving: 272 Cal; 13 g Total Fat (4 g Sat Fat); 21 g Carb; 18 g Protein; 1 g Fiber; 46 mg Cholesterol; 802 mg Sodium.

THREE-PEPPER PIZZA
A great recipe for the busy cook ~ Ready in 20 minutes! Recipe
from the Delicious Ways To Control Diabetes Cookbook,
©1999 by Oxmoor House, Inc.

1/4 tsp Italian seasoning
1/3 cup tomato paste
1/4 cup water
1 (12-inch) prebaked refrigerated pizza crust
1 cup (4-ounces) shredded part-skim mozzarella cheese
1-1/2 cups diced green, sweet red, and yellow peppers (3 small)
1/2 medium onion, chopped

     Combine seasoning, tomato paste, and water in a small bowl; stir well.  Spread on pizza crust.  Top evenly with cheese. Sprinkle pepper and onion evenly over cheese.

     Bake at 450°F for 10 to 12 minutes or until cheese melts.  Cut into wedges and serve.  Makes 6 Servings.

Per Serving: 236 Cal; 6 g Total Fat (2 g Sat Fat); 36 g Carb; 10 g Protein; 2 g Fiber; 10 mg Cholesterol; 352 mg Sodium.  Exchanges: 2 Starch; 1 Veg; 1/2 High-Fat Meat; 1 Fat.

MIXED BERRY PIZZA
The fresh fruit shines through in this colorful dessert pizza. It's also a tempting appetizer at parties because it's a sweet change of pace from the usual savory dips. Recipe created by Gretchen Widner, Sun City West, AZ,  for Taste of Home's Light & Tasty Annual Recipes 2002, ©2002 by Reiman Publications, LLC.

1 tube (8 ounces) refrigerated reduced-fat crescent rolls
11 ounces reduced-fat cream cheese
1/2 cup apricot preserves
2 Tbsp confectioners' sugar
2 cups sliced fresh strawberries
1 cup fresh blueberries
1 cup fresh raspberries

     Unroll crescent roll dough and place in a 15- x 10- x 1-inch baking pan coated with nonstick spray. Press onto the bottom and 1-inch up the sides of pan to form a crust; seal seams and perforations. Bake at 375°F for 8 to 10 minutes or until golden.  Cool completely.

     In a mixing bowl, beat cream cheese until smooth.   Beat in preserves and confectioners' sugar; spread over crust. Cover and refrigerate for 1 to 2 hours.  Just before serving, arrange berries on top.  Cut into 20 pieces.  Yield: 20 Pieces.

Per Piece:  110 Cal; 5 g Total Fat (2 g Sat Fat); 15 g Carb;
9 mg Cholesterol; 143 mg Sodium; 3 g Protein; 1 g Fiber. Exchanges: 1/2 Starch; 1/2 Fruit; 1 Fat.

BLACK BEAN LASAGNA ROLLS
Here's a lasagana dish with a southwestern filling and sauce!  I would suggest the extra-wide lasagna noodles, if you can find them.  Another great recipe from the Delicious Ways To Control Diabetes Cookbook, ©1999 by Oxmoor House, Inc.

8 lasagna noodles, uncooked
1 cup (4 ounces) shredded reduced-fat Monterey Jack cheese
1 (15-ounce) carton part-skim ricotta cheese
1 (4-1/2-ounce) can chopped green chiles, drained
1/2 tsp chili powder
1/8 tsp salt
2 cups drained, canned no-salt-added black beans
Cooking spray
1 (15-1/2-ounce) jar no-salt-added salsa
Fresh cilantro sprigs for garnish (optional)

    Cook lasagna noodles according to package directions, omitting salt and fat; drain well.

     Combine cheeses and next 3 ingredients, stirring well.  Spread cheese mixture over one side of each noodle. Spoon black beans evenly over cheese mixture. Roll up noodles, jellyroll fashion, beginning at narrow ends.

     Place lasagna rolls, seam sides down, in an 11- x 7- x 1-1/2-inch baking dish coated with cooking spray.  Cover and bake at 350°F for 25 minutes or until thoroughly heated.

     To serve, spoon salsa evenly over rolls, and garnish with cilantro sprigs, if desired.  Makes 8 Servings.

Per Serving: 295 Cal; 8 g Total Fat (4 g Sat Fat); 38 g Carb; 19 g Protein; 3 g Fiber; 26 mg Cholesterol; 387 mg Sodium.  Exchanges: 2 Starch; 2 Lean Mean; 1 Veg; 2 Fat.

FRESH BASIL MARINARA WITH MOSTACIOLLI
Not only is this recipe quick and easy, but it serves you twice
because it's great to have cold the next day for lunch.  Recipe from The Flavor Secret, by Judy Gilliard with
Joy Kirkpatrick, RD, ©1994 by Judy Gilliard.

2 (28-ounce) cans whole plum tomatoes with basil
1 onion, diced
1 clove garlic, diced
1/2 tsp freshly ground black pepper
1/2 tsp ground red pepper
1 pound (16-ounces) mostaccioli, cooked al dente
1/2 cup freshly chopped parsley
3 Tbsp freshly sliced basil
2 ounces (2 Tbsp) freshly grated Parmesan cheese

     Place tomatoes in a food processor or blender and process until smooth.

     Spray a large skillet with olive oil and heat.   Add onions and garlic and sauté until soft.  Add tomatoes and pepper.   Simmer 10 minutes, uncovered.

     Add cooked mostaccioli to sauce and stir until heated through.  Toss in fresh basil, parsley, and Parmesan cheese.  Makes 6 Servings.

Sodium Alert! This recipe is NOT suitable for those on low salt meal plans.

Per Serving: 307 Cal; 4 g Total Fat (2 g Sat Fat); 58 g Carb; 13 g Protein; 6 g Fiber; 7 mg Cholesterol; 631 mg Sodium.  Exchanges: 3 Starch; 2 Veg; 1 Lean Meat; 1 Fat.

FETTUCCINE ALFREDO
This is a basic Alfredo sauce that you can use as a springboard for your own culinary creativity.  Spoon it over cooked chicken and top with sautéed mushrooms or sliced ripe olives.  Add julienned vegetables for color and flavor and you have a primavera dish.  Or, add diced Canadian bacon and peas to this sauce to give you a carbonara sauce.  Be creative and enjoy!  Another delicious recipe from one of my well-thumbed cookbooks, The Flavor Secret, by Judy Gilliard with
Joy Kirkpatrick, RD,  ©1994 by Judy Gilliard.

1-1/2 cups skim milk
1 Tbsp Butter Buds®
2 Tbsp cornstarch
1 cup light sour cream
freshly ground white or black pepper, to taste
3 ounces freshly grated Parmesan cheese
1 pound (16-ounces) fettuccine pasta, cooked al dente
Freshly chopped parsley to garnish

     Mix milk, Butter Buds®, and cornstarch.   Heat in a large saucepan until thick.

     Mix in sour cream, pepper, and Parmesan cheese.   Toss sauce with cooked pasta, garnish with parsley and serve.  Makes 8 Servings.

Per Serving: 255 Cal; 6 g Total Fat (2 g Sat Fat); 37 g Carb; 12 g Protein; 1 g Fiber; 19 mg Cholesterol; 240 mg Sodium.  Exchanges: 2 Bread; 1/2 Milk; 1 Fat.

BEAN AND PASTA SALAD
Make ahead and add to a grilled entrée or divvy up in individual containers for the brown-baggers in your family.  Recipe from Delicious Ways To Control Diabetes Quick and Easy Recipes, ©2002 by Oxmoor House, Inc.

8 ounces uncooked farfalle (bow tie pasta)
1 (15-ounce) can no-salt-added black beans, drained and
   rinsed
1 pint cherry tomatoes, halved
1 green bell pepper, chopped
1 large lime, cut in half
2 Tbsp chopped fresh cilantro (or flat-leaf Italian parsley)
2 garlic cloves, minced
1 cup fat-free Italian dressing
3 Tbsp grated fresh Parmesan cheese

     Cook pasta according to package directions, omitting salt and fat.

     Place beans, tomatoes, and pepper in a large bowl.  Squeeze lime juice over bean mixture; discard lime rind. Add cilantro or parsley and garlic to bean mixture.

     Drain pasta; add to bean mixture. Pour dressing over salad, tossing gently to coat; sprinkle with Parmesan cheese. Cover and chill at least 8 hours.  Yield 6 (1-1/2-cup) Servings.

Sodium Alert! This recipe is NOT suitable for those on low salt meal plans.

Per Serving: 276 Cal; 2 g Total Fat (1 g Sat Fat); 52 g Carb; 12 g Protein; 4 g Fiber; 2 mg Cholesterol; 659 mg Sodium.  Exchanges: 3 Starch; 1 Veg; 1 Very Lean Meat.

SAUSAGE & NOODLE CASSEROLE
It's hard to tell any difference in the flavor of ground turkey breakfast sausage versus pork sausage, but there's a substantial savings in fat, cholesterol, and calories.  Recipe from Southern Living, Our Best Recipes Made Lighter, ©1998 by Oxmoor House, Inc.

1 (8-ounce) package medium egg noodles
1 pound freshly ground turkey breakfast sausage
1 (10.75-ounce) can low-fat, reduced-sodium cream of chicken
   soup, undiluted
1 (8-ounce) carton nonfat sour cream
1/3 cup crumbled blue cheese
1 (4.5-ounce) jar sliced mushrooms, drained
1 (2-ounce) jar diced pimiento, drained
2 Tbsp finely chopped green bell pepper
Vegetable cooking spray
1/2 cup soft breadcrumbs
2 tsp reduced-calorie margarine, melted

     Cook noodles according to package directions, omitting salt and fat; drain and set aside.

     Brown sausage in a large nonstick skillet, stirring until it crumbles; drain and set aside.

     Combine soup, sour cream and blue cheese in a large saucepan; cook over medium heat, stirring constantly, until cheese melts.

     Add noodles, sausage, mushrooms pimiento, and bell pepper, tossing to coat.  Spoon mixture into an 11- x 7- x 1-1/2-inch baking dish coated with nonstick cooking spray.

     Combine breadcrumbs and margarine; sprinkle over casserole.  Bake, uncovered, at 350°F for 30 minutes.  Yield: 6 Servings.

Sodium Alert! This recipe is NOT suitable for those on low salt meal plans.

Per Serving: 349 Cal; 12 g Total Fat (4 g Sat Fat); 35 g Carb; 22 g Protein; 1 g Fiber; 88 mg Cholesterol; 604 mg Sodium. Exchanges: 2 Starch; 3 Lean Meat; 2 Fat.

CHEESY BROCCOLI RIGATONI
Lisa Csiki from N. Windham, CT says her cheese-and veggie-packed pasta side dish always brings compliments.  To have a well-balanced entrée, just add chicken or shrimp.  Recipe from Taste of Home's Light & Tasty Annual Recipes 2002, ©2002 by Reiman Publications, LLC.

12 ounces uncooked rigatoni or medium tube pasta
3 garlic cloves, minced
1/4 cup butter or stick margarine
1/4 cup all-purpose flour
1 tsp salt
2-1/2 cups fat-free milk
1 Tbsp olive or canola oil
5 cups broccoli florets
2 cups (8-ounces) shredded part-skim mozarella cheese,
   divided

     Cook pasta according to package directions. Meanwhile, in a sauce pan, sauté garlic in butter over medium heat for 2 minutes. Stir in flour and salt until blended. Gradually add milk. Bring to a boil; cook and stir for 2 minutes or until thickened. Remove from the heat; set aside. Drain pasta and toss with oil; set aside.

     Add 1-inch of water to a large saucepan; add broccoli. Bring to a boil. Reduce heat; cover and simmer for 4 to 5 minutes or until crisp-tender. Drain and rinse with cold water.

     In a 13- x 9- x 2-inch baking dish coated with nonstick cooking spray, layer 1 cup white sauce, half of the pasta and broccoli, and 1/2 cup cheese. Repeat layers. Top with remaining sauce and cheese. Cover and bake at 350°F for 25 to 30 minutes or until heated through. Makes 10 Servings.

Per (1 cup) Serving: 180 Cal; 11 g Total Fat (6 g Sat Fat);
34 g Carb; 14 g Protein; 2 g Fiber; 27 mg Cholesterol; 434 mg Sodium.  Exchanges: 2 Starch; 1 Veg; 1 Lean Meat; 2 Fat.

EGG NOODLE CAKE WITH CHOCOLATE CHIP TOPPING
There are many variations on this traditional Jewish holiday dessert -- and just about all of them are high in fat and calories. Here's a version that's light but satisfying, particularly if you love chocolate. The flavor secret is to use mostly cocoa with just a sprinkling of chocolate chips ~ A chocoholic's delight! Recipe from Sensationally Light Pasta & Grains, by Rose Reisman, ©1999 by Robert Rose, Inc.

"Cake":

8 ounces wide egg noddles
1 large egg
2 large egg whites
1 cup 5% ricotta cheese
3/4 cup low-fat yogurt
1-1/4 cups packed brown sugar
2 ounces light cream cheese
1/3 cup unsweetened cocoa

Topping:

1/4 cup packed brown sugar
2 Tbsp semi-sweet chocolate chips
1 Tbsp unsweetened cocoa

     Preheat oven to 350°F.  Spray a 9-inch square baking dish with nonstick vegetable spray and set aside.

     In a pot of boiling water, cook egg noodles for 8 minutes or until tender but firm; drain. Rinse under cold running water; drain.

      In a food processor or blender, combine egg, egg whites, ricotta cheese, yogurt, brown sugar, cream cheese and cocoa; purée until smooth. Transfer to a bowl; add noodles, combining well. Pour into prepared baking dish.

      In a bowl, combine brown sugar, chocolate chips and cocoa; mix well. Sprinkle over cake. Bake in preheated oven for 40 to 45 minutes, or until set.  Makes 12 Servings.

Per Serving: 227 Cal; 5 g Total Fat (3 g Sat Fat); 37 g Carb; 9 g Protein; 64 mg Cholesterol; 90 mg Sodium; 1 g Fiber.  Exchanges: 2-1/2 Starch; 1 Lean Meat; 1 Fat.