You will see from the recipes that follow that meatballs and Alfredo sauce are not the only things with which to toss pasta. Restaurants specializing in pasta have flourished in America over the past decade. Bookstores stock pasta cookbooks by the dozen. Most of the restaurant fare and traditional recipes contain more oil than our guidelines allow. But all that oil isn?t really necessary. The combinations on these pages prove the point. The most important thing about a pasta sauce is that it coats the noodles and adds flavor to the dish. You don?t need oil for that; tomatoes alone would do the trick, and they really come alive when they?re mixed with the ingredients you?ll find in these recipes?fresh basil, garlic, and balsamic vinegar, to name just a few. Cooked tomato sauces can be simmered with no addition of oil, and none of the flavors will be sacrificed.

Some of the dishes here are piquant with hot pepper flakes or cayenne. Roasted red peppers come up often, because they are so good tossed with pasta. One of the most intriguing and satisfying sauces here is a Red Pepper and Lentil Sauce ,which is also high in protein. Beans and pasta, in fact, are a traditional combination in Italy. These dishes are quite lovely to look at, with their bright combinations of lively colored vegetables and herbs contrasted with the neutral shades of the pasta.

Dry packaged pasta (as opposed to fresh pasta containing eggs) is a perfect food for this diet. Made from either semolina flour or whole wheat flour and water, it is a healthful, high-carbohydrate food. Many no-oil products are widely available. It?s no wonder that Italians have a low incidence of heart disease.

PASTA WITH ASPARAGUS AND ASPARAGUS CREAM
LINGUINI WITH ROASTED RED PEPPER AND HERBED TOMATO SAUCE
EGGPLANT LASAGNA
PASTA WITH CREOLE SAUCE
PASTA WITH EGGPLANT?RED PEPPER SAUCE
PASTA WITH RED PEPPER AND LENTIL SAUCE
JAPANESE BUCKWHEAT NOODLES WITH VEGETABLES
PASTA WITH TOMATO-LENTIL SAUCE

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yield: 6 cups sauce (6 servings) by Deborah Madison
Pureed asparagus and other spring vegetables make the sauce for this pasta, while more asparagus is cooked separately, then mixed in with the pasta for texture. Serve with either whole wheat or spinach pasta.

11/2 pounds asparagus
1 bunch scallions, rinsed and chopped including the firm parts of the stems
1 bay leaf
1/2 teaspoon dried marjoram or basil or 1 tablespoon fresh
3 parsley branches
1 cup frozen peas
Grated zest of 1 lemon plus juice to taste
1/2 jalape?o pepper, seeds and veins removed, minced (optional)
21/2 ounces spaghetti or fettuccine per person
A mixture of finely chopped parsley or chervil, chives, basil, marjoram, or lemon thyme for garnish

Snap off the toughest ends of the asparagus and discard them. Take half the asparagus and chop into small pieces. Bring 8 cups of water to a boil, add the chopped asparagus, scallions, bay leaf, marjoram, parsley, and peas. Simmer until the asparagus is tender, then remove the bay leaf. Drain, reserving the cooking liquid. Put the cooked vegetables in a food processor and process until smooth, gradually adding 11/2 cups of the cooking water to make the sauce whatever consistency you like. To make the sauce extra fine, pass it through a sieve or a food mill. Stir in the lemon zest and add the jalape?o, if using. Set aside.
Slice the rest of the asparagus either into rounds or into long, thin diagonals. If the heads are thick, slice them in half lengthwise. Bring 3 quarts of water to a boil, add the asparagus, and cook until tender. Remove from the water and set aside. Add the pasta and cook according to package directions without using salt until al dente?tender but firm to the bite. Drain.
Just before the pasta is finished, heat the vegetable puree gently and season with the lemon juice to taste. (Just warm it, don?t let it boil.) Have a warm serving bowl ready. Pour in the sauce, then the hot pasta. Garnish with the cooked asparagus and a handful of fresh herbs. Toss right away and serve.
variation:
If your diet allows, warm 1/2 cup nonfat yogurt with the vegetable sauce, then proceed as above.

Serving size 5 1 cup sauce 1 1 cup pasta

461 calories
0.5 grams total fat
trace saturated fat
0 milligrams cholesterol

serving 5 1 cup sauce 1 1 cup pasta

471 calories
0.5 grams saturated fat
trace saturated fat
trace cholesterol

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yield: 3 cups sauce (3 servings) by Pamela Morgan
This is a very simple, fresh tomato sauce, but the addition of the peppers and balsamic vinegar adds a unique flavor.
2 red bell peppers
10 ripe plum tomatoes, peeled, seeded, and chopped
6 cloves garlic
1/2 cup chopped yellow onion
1 tablespoon balsamic vinegar
1 teaspoon salt
Freshly ground black pepper to taste
1 teaspoon sugar
1/2 teaspoon red hot chili flakes
1 tablespoon freshly chopped basil
1 tablespoon freshly chopped parsley
Fresh basil leaves and freshly cracked black pepper for garnish

21/2 ounces dry linguini or other pasta per person
Roast the peppers under the broiler, turning frequently until the skins are charred and blackened. Place in a plastic bag and close tightly for 10 to 15 minutes. When the peppers are cool, remove from the bag and peel. The skin will come off easily. Make a slit in the pepper. Cut out the stem and remove the seeds. Place the peppers in a food processor with 1 cup of the tomatoes.
Roast the garlic cloves in the oven at 350?F. for 15 to 20 minutes. Remove the skins and place the garlic in a food processor with the onions, balsamic vinegar, salt, and pepper. Process for 20 seconds.
Transfer the mixture to a medium-sized saucepan. Add the rest of the tomatoes, the sugar, and red chili flakes, and simmer for 5 minutes. Add the fresh basil leaves and parsley, then remove from the heat immediately.
Cook the pasta in a large pot of boiling water, according to package directions, without using salt, al dente?tender but firm to the bite. Drain and toss, while still warm, with the sauce. Garnish with basil leaves and pepper.

Serving size 5 1 cup sauce 1 1 cup pasta

313 calories
1.3 grams total fat
0.3 grams saturated fat
0 milligrams cholesterol

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yield: one 8 3 61/2-inch pan ( 4 servings) by Mark Hall

A few strips of grilled eggplant placed over the last layer of pasta before baking makes this dish a visual treat.

Tomato Sauce:
1 28-ounce can whole tomatoes, undrained
12/3 cups chopped onion
4 tablespoons red wine
2 cloves garlic, minced
1 teaspoon dried marjoram
2 teaspoons dried oregano
1 to 2 bay leaves
2 medium Japanese eggplants (approximately 1/2 pound total)
1 teaspoon freshly chopped Italian parsley
5 ounces egg-free, oil-free spinach lasagna sheets, cooked
Freshly chopped basil for garnish

To start the sauce, puree the tomatoes and set aside. Braise the onions in red wine with the garlic, marjoram, oregano, and bay leaves. When the wine has been reduced and the onions are tender, add the pureed tomatoes. Cook for approximately 1 hour, stirring frequently. The sauce should become thick and there should be little visible liquid. There should be 3 cups of sauce.
Cut the eggplant into 1/2-inch slices. Lay these out on a nonstick baking sheet with a small amount of water. Sprinkle with parsley, cover, and bake at 350?F. for about 12 to 15 minutes, until the eggplant is soft throughout.

Preheat the oven to 350?F. Ladle 1/2 cup sauce on the bottom of an 8 3 61/2 inch pan. Top with a layer of noodles, more sauce, and a layer of the eggplant. Repeat the layer of lasagna sheets, sauce, and eggplant. Add another layer of pasta and sauce. Garnish with fresh basil. Cover the pan and bake for 20 to 30 minutes until the sauce is bubbling.

Serving size 5 1/4 pan

261 calories
0.7 grams total fat
0.1 grams saturated fat
0 milligrams cholesterol

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yield: 31/4 cups sauce ( 3 to 4 servings) by Mark Hall
This tomato-based sauce is very spicy. The cayenne pepper is not meant to give it heat, but to contribute to the overall balance of flavors. This sauce is also delicious served over rice.

1/2 cup dry kidney beans or 11/3 cups cooked
5 cups water
6 bay leaves
11/2 cups chopped onion
1/3 cup dry red wine
1/2 cups thinly sliced green bell peppers
2 cups canned tomatoes, pureed
1 teaspoon freshly minced garlic
1 tablespoon dried oregano
1/2 teaspoon dried thyme
1/8 teaspoon cayenne
1 teaspoon rice wine vinegar
Salt
1/4 teaspoon freshly ground black pepper or to taste
21/2 ounces dry pasta per person

If you are using cooked beans omit this step. Sort and rinse the beans, then soak overnight in water. Drain and cook the kidney beans in a separate pot with 5 cups of water and 4 bay leaves. Cook for 11/2 hours until tender. When the kidney beans are done, remove the bay leaves, drain, and set aside.
In another pot braise the onions in the red wine. When the onions are soft, add the green pepper. Before the peppers are completely softened, add the tomatoes, garlic, oregano, thyme, and 2 bay leaves. Stew all of this together for 20 to 25 minutes. Add the kidney beans, cayenne, and rice wine vinegar. Stir, then add salt and pepper to taste.
Cook the pasta in a large pot of boiling water, according to package directions without using salt, until al dente? tender but firm to the bite. Drain. Top with creole sauce.
variation:
Add 1 teaspoon Ancho Chili Puree with the tomatoes.
note:
To make Ancho Chili Puree, remove the seeds and soak 1 dried ancho chili in water for about 1 hour until it is soft and plump. Use enough water to cover the chili. Drain it and reserve the liquid. Place the chili in a food processor or blender and puree. Add whatever reserved liquid is necessary to give the puree a smooth consistency and to yield 1 tablespoon of puree. It should not require more than a little water.

Serving size 5 1 cup sauce 1 1 cup pasta

375 calories
1.0 gram total fat
0.2 grams saturated fat
0 milligrams cholesterol

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yield: 2 cups sauce (2 to 4 servings) by Mark Hall

While eggplant is thought of as an alternate filling for lasagna, it does not usually come to mind when one thinks of pasta "sauces," so this dish is particularly special.

1 large red bell pepper
31/2 cups cubed Globe eggplant (about 1/2 pound)
1/2 cup dry red wine
1/8 teaspoon freshly ground black pepper
3/4 cup chopped onions
1/2 teaspoon freshly minced garlic
1 cup vegetable stock
5 or 6 basil leaves
Salt
21/2 ounces pasta per serving

Roast the pepper in the oven on a flat pan until the outer skin is blackened and charred. Rotate frequently. Remove and set in a bowl and cover with a plate. Let it steam for 15 minutes to soften the flesh and make the peel easier to remove. Seed the pepper and then slice into matchsticks or julienne. You will need 1/2 cup of thinly julienned strips. Set aside.
Puree the eggplant. Put the puree into a pot with 1/4 cup of the wine and the black pepper. Cook for 30 minutes, until the puree is completely soft and mushy. Set aside.
Cook the onion and garlic in the remaining red wine. When the onion has softened, add the pureed eggplant, sliced red pepper, andvegetable stock. Simmer for about 15 minutes. To chiffonade the basil, roll the leaves tightly and slice the basil into thin ribbons. You will need 1 tablespoon. Add this to the sauce. Add salt and more pepper, if desired, to taste.
Cook the pasta in a large pot of boiling water, according to package directions without using salt, until al dente? tender but firm to the bite. Drain and ladle the sauce over it.

Serving size 5 1/2 cup sauce 1 1 cup pasta

273 calories
0.4 grams total fat
trace saturated fat
0 milligrams cholesterol

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yield: 2 cups sauce (4 servings) by Mark Hall
Any variety of pasta shapes can be used for this. The sauce is a combination of lentils and pureed red peppers and onions. Most of the texture in this red-pepper-based sauce comes from the lentils. The two make a very unexpected combination.

1/2 cup dried lentils
4 cups water
2 bay leaves
11/2 cups diced onions
2 cloves garlic, minced
1 tablespoon dried basil
1/4 cup plus 2 tablespoons burgundy or other red wine
2 cups chopped sweet red bell peppers
1 teaspoon balsamic vinegar
Salt to taste
Freshly ground black pepper
21/2 ounces uncooked pasta per person
1/4 cup freshly chopped basil for garnish

Rinse and sort the lentils. Boil the 4 cups water. Add the lentils and bay leaves and simmer until the lentils are tender but have not lost their shape. Strain and remove the bay leaves.
Combine the onions, garlic, and dried basil, and braise them in the red wine. Seed, core, and chop the red peppers and add them to the onions. Let them stew with the onions until they are soft, about 25 to 30 minutes. Then transfer these vegetables to a blender or food processor and puree until smooth. Stir the lentils into the sauce. (Do not puree the lentils.) Add the vinegar. Add salt and pepper to taste.
Cook the pasta in a large pot of boiling water, according to package directions without using salt, until al dente? tender but firm to the bite. Drain and ladle the sauce over it. Garnish with fresh chopped basil.

Serving size 5 1/2 cup sauce 1 1 cup pasta

345 calories
0.9 grams total fat
0.1 grams saturated fat
0 milligrams cholesterol

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yield: 6 cups sauce and 6 cups noodles (6 servings) by Mark Hall
This is an Asian dish in which the vegetables are "saut?ed," then mixed with some aduki beans and served over the noodles in a gingered sauce. One serving contains 190 milligrams sodium.

1/2 cup dry aduki beans
31/2 cups water
1 cup diced onions
1 teaspoon freshly minced garlic
1 tablespoon freshly minced ginger
1 cup diced carrots
11/2 cups thinly sliced purple or Napa cabbage
2 cups sliced-on-the-diagonal bok choy
2 teaspoons arrowroot
1 tablespoon soy sauce
51/2 ounces Japanese buckwheat noodles, cooked

Sort and rinse the aduki beans, then soak overnight in water. Drain and cook in 2 cups of water for 45 to 60 minutes until tender. Drain and set aside.
Braise the onions, garlic, and ginger in 1/2 cup water until the onions are soft. Add the carrots. Continue braising, and after a few minutes, when the carrots are nearly cooked, add the cabbage. When the cabbage begins to soften, add the bok choy. The vegetables should remain a bit crisp. All of the liquid should not be allowed to evaporate as it will form the stock for the sauce. Mix the arrowroot into the soy sauce and add this to the vegetables with 1 cup of water. Stir until the sauce thickens.
Toss the vegetables with the beans and ladle over the noodles.

Serving size 5 1 cup sauce and vegetables 1 1 cup pasta

296 calories
0.4 grams total fat
trace saturated fat
0 milligrams cholesterol

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yield: 23/4 cups sauce (3 to 5 servings) by Mark Hall
This very hearty sauce works with lasagna as well.

1 cup diced onion
11/2 teaspoons freshly minced garlic
11/2 teaspoons dried basil
11/2 teaspoons dried oregano
1/4 cup dry red wine
1/2 cup dry lentils or 1 cup cooked
4 bay leaves
11/2 cups water
11/2 cups tomato puree
Salt
Freshly ground black pepper
21/2 ounces dried pasta per serving

Braise the onions, garlic, basil, and oregano in red wine. (If you are using cooked lentils, ignore the information regarding lentil preparation and omit the bay leaves.) While the onions are cooking, put the lentils and bay leaves into a separate pot with 11/2 cups water and cook for 30 minutes, until done. Do not overcook the lentils because they will need to retain their shape.
After the onions have softened, add the tomato puree. Let cook for approximately 20 minutes, until some of the liquid is reduced and the sauce has thickened.
When the lentils have finished cooking, remove the bay leaves. Drain the lentils and add them to the sauce. Add salt and pepper to taste.
Cook the pasta in a large pot of boiling water, according to package directions without using salt, until al dente? tender but firm to the bite. Drain. Serve the sauce over the pasta.

Serving size 5 1 cup pasta 1 1 cup sauce

422 calories
0.9 grams total fat
0.1 grams saturated fat
0 milligrams cholesterol

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