NINE GREAT PASTA SAUCES
Cook the Pasta, Not the Sauce
Pasta is perfect right now, especially with a simple,
no-cook sauce. While you're at it,
cook up some extra pasta to save for a main-dish salad
later in the week.
TORTELLINI WITH PROSCIUTTO Stir canned pasta-style tomatoes
and strips of
prosciutto (Italian-style ham) into freshly cooked cheese
tortellini. Sprinkle with finely
shredded fresh basil.
GORGONZOLA AND ZUCCHINI Toss hot pasta with crumbled
shredded (raw) zucchini and diced pimientos (or grilled
MEDITERRANEAN SAUCE Moisten hot pasta with olive oil.
Toss with crumbled feta
cheese, pine nuts (pignoli) and sliced black olives.
Sprinkle with chopped parsley.
FRESH TOMATO SAUCE Mix 1 cup diced ripe tomato, 4 ounces
cheese, 1/2 cup diced green bell pepper, 1/4 cup olive
oil and 1/2 teaspoon dried oregano
in a large bowl. Add 1 pound hot pasta. Toss to mix.
* Serves 4. Per serving: 633 cal, 21 g
pro, 88 g car, 22 g fat, 22 mg chol, 118 mg sod. Exchanges:
5 1/4 starch/bread, 3/4
vegetable, 1 medium-fat meat, 3 fat
SPINACH PESTO Puree in food processor or blender: 1
1/2 cups fresh spinach leaves,
1/3 cup each olive oil, grated Parmesan cheese, walnuts
and boiling water, 2 cloves garlic
and 1 teaspoon salt. Toss with 1 pound hot linguine.
* Serves 4. Per serving: 684 cal, 20 g
pro, 89 g car, 28 g fat, 5 mg chol, 715 mg sod. Exchanges:
5 1/2 starch/bread, 1/2 high-fat
meat, 4 3/4 fat
PESTO AND WHITE BEANS In a food processor or blender,
process 5 cups loosely
packed fresh basil leaves (from 2 small bunches), 1/3
cup freshly grated Parmesan
cheese, 1/4 cup warm water, 3 tablespoons extra-virgin
olive oil, 2 large cloves garlic and
1/4 teaspoon salt until blended and smooth. Pour into
a large serving bowl, stir in 16
ounces rinsed and drained canned white kidney beans.
Add 1 pound freshly cooked and
drained pasta. Toss to mix and coat. * Serves 4. Per
serving: 747 cal, 31 g pro, 124 g car, 16
g fat, 5 mg chol, 511 mg sod. Exchanges: 7 1/2 starch/bread,
1/2 high-fat meat, 2 1/2 fat
CREAMY RED-PEPPER SAUCE In a food processor or blender,
process 15 ounces
reduced-fat ricotta cheese, drained 7-ounce jar roasted
red peppers, 3 tablespoons grated
Parmesan cheese, 1 large clove garlic, 1/2 teaspoon
salt and 1/4 teaspoon ground red
pepper until smooth. Pour over 1 pound hot pasta. Toss
to mix. * Serves 4. Per serving:
560 cal, 25 g pro, 94 g car, 7 g fat, 29 mg chol, 551
mg sod. Exchanges: 5 1/4 starch/bread,
3/4 vegetable, 2 lean meat, 1/4 fat
MEXICAN-STYLE FRESH TOMATO SAUCE
Prep: 10 min
Cost per Serving: $1.08
2 cups coarsely chopped ripe tomatoes
1/3 cup thinly sliced red onion
1 can (4.5 ounces) chopped green chilies
1/3 cup chopped cilantro
1/4 cup olive oil
2 tablespoons fresh lime juice
1/4 teaspoon salt
1 pound bow-tie pasta (8 cups), freshly cooked and
1. Stir sauce ingredients in a large serving bowl to
2. Add hot pasta and toss to mix and coat with sauce.
* Serves 4. Per serving: 575 cal, 16 g pro, 93 g car,
16 g fat, 0 mg chol, 348 mg sod.
Exchanges: 5 1/4 starch/bread, 2 vegetable, 3 fat
Prep: 10 min
Cost per Serving: 66 cents
This spicy peanut-butter-based sauce is good with cold
1/3 cup each peanut butter and water
2 tablespoons each reduced-sodium soy sauce and cider
1 teaspoon grated fresh gingerroot
1 large clove garlic
1 1/2 teaspoons dark Oriental sesame oil
1/2 teaspoon crushed red pepper
1 cup shredded carrots
1/4 cup sliced scallions
1 pound thin spaghetti or linguine, freshly cooked
1. Process sauce ingredients in a food processor or
blender until smooth.
2. Scrape into a large serving bowl. Stir in carrots
and scallions, then pasta. Stir to mix
* Serves 4. Per serving: 584 cal, 21 g pro, 93 g car,
14 g fat, 0 mg chol, 419 mg sod.
Exchanges: 5 1/4 starch/bread, 1 vegetable, 1 high-fat
meat, 1 1/2 fat