ENLIVEN YOUR PASTA SAUCES WITH NEW FLAVORS
Source: the American Institute for Cancer Research
If it's true that everybody loves pasta, then much of the credit must go to pasta sauces, the source of most of the flavor in pasta dishes. And with the credit, sauces must also accept some responsibility for the less-than-glowing reputation pasta has acquired among people watching their weight.
By itself, pasta is almost fat free and is relatively low in calories. But when sauces based on rich cheeses, cream, olive oil, butter and meat are topping the pasta, the fat and calories in the dish add up quickly. With wholesome low-fat, vegetable-rich sauces, however, you can enjoy all the positives of pasta without the weighty downside.
Pasta is best when it isn't drowning in sauce. A rule of thumb for a light coating is two cups of pasta sauce per pound of pasta. Here are just a few light ideas for pasta sauces culled from a variety of new, lighter cuisine cookbooks: lemon-asparagus sauce, white bean sauce, light tomato sauce with chickpeas, roasted garlic and broccoli puree, artichoke and sun-dried tomato sauce, zucchini and mint sauce, spicy spinach and lentil sauce, roasted pumpkin and sage sauce…the options are limited only by imagination.
Tomato sauce is among the most popular pasta toppings. You can make a delicious SOUTHWESTERN SAUCE simply by blending the following ingredients until smooth: a 28-ounce can of plum tomatoes, drained; two tablespoons of tomato paste; two teaspoons of sugar; six oil-packed, sun-dried tomatoes, drained, rinsed and coarsely chopped; two or three chopped jalapeno peppers (reduce the amount for milder flavor); and one tablespoon chopped fresh basil. This sauce is great for leftover pasta or as a quick pizza sauce. It can be made ahead and stored in the refrigerator for up to five days.
Or, try a flavorful RICOTTA SAUCE WITH FETTUCINE. In a blender or processor, combine one-half cup part-skim ricotta cheese, three tablespoons skim milk, one-and-a-half ounces of walnuts, one-and-a-half tablespoons of chopped fresh parsley, one-half teaspoon dried marjoram and one garlic clove. Mix until smooth, toss with freshly cooked and drained pasta, and sprinkle with freshly ground pepper to taste.
PASTA WITH TUNA SAUCE
1 tsp. olive oil
1 garlic clove, minced
1 (6 1/2-oz.) can water-packed white tuna, drained
1 3/4 cups tomato puree
1 Tbsp. fresh parsley, minced (or 1 1/2 tsp. dried)
1/2 to 1 tsp. oregano
1 or 2 pinches cayenne pepper
5 to 6 oz. pasta, uncooked
1 1/2 Tbsp. grated Parmesan cheese
Heat oil in skillet over medium heat. Add garlic and saute, stirring constantly until just golden.
Add remaining ingredients except pasta and cheese. Simmer uncovered for about 15 minutes. Add water if sauce gets too thick.
Meanwhile, cook pasta in boiling water until tender but still firm. Drain.
Serve immediately, topped with sauce and cheese.
Each of the 2 servings contains 512 calories and 8 grams of fat. |
