Lighten Up Your Pasta

By Mollie Katzen

These fiber-rich dishes are low in calories but loaded with flavor.

We know. We say “pasta,” you think “heavy.” But there’s another side to the comfort food you love—a lean and nutritious one. Combining noodles with plenty of fresh vegetables or beans gives you a feel good carb hit while allowing you to say good-bye to excess calories. What’s more, produce and legumes add fiber, which keeps you fuller longer, and disease-fighting vitamins and minerals. These three delicious dishes are perfect for summer because they incorporate a variety of in-season vegetables and taste delicious served cold or at room temperature. The best part? No matter which one you choose, you can enjoy a low-cal dish with a clear conscience and a satiated appetite.

PASTA PRIMAVERA

You can use any vegetable combination in this dish, depending on what looks good at the market.

Serves 4
Prep time: 15 minutes
Cook time: 15 minutes

3 tablespoons extra-virgin olive oil
1 cup sliced red onion
1/4 teaspoon salt
1 1⁄2 cups small broccoli florets
1 1⁄2 cups small cauliflower florets
1 tablespoon minced garlic, divided
1 1⁄2 cups green beans, halved lengthwise
1 cup sugar snap or snow peas, ends trimmed
1⁄2 medium red or orange bell pepper (or both), thinly sliced
1⁄2 small yellow summer squash, sliced
8 ounces uncooked rainbow fusilli
2 scallions, minced
3 tablespoons minced flat-leaf parsley
3 tablespoons minced basil
2 tablespoons freshly grated Parmesan
Freshly ground black pepper
2 to 3 tablespoons pine nuts, lightly toasted (optional)

Bring a large pot of water to a boil. Meanwhile, heat oil in a large skillet. Add onion and salt and sauté over medium heat for about 5 minutes, or until onion begins to soften.

Add broccoli, cauliflower, and half the garlic to skillet. Stir and cook for about 5 minutes, or until vegetables are just barely tender. Add green beans, peas, bell pepper, and squash. Cook approximately 5 minutes more, then stir in remaining garlic. Cook another minute and set aside.

Once water is boiling, add fusilli and cook about 12 minutes, or until tender but still al dente. Drain thoroughly and transfer to a large bowl. Add vegetable sauté and toss with tongs to combine thoroughly.

Sprinkle in scallions, parsley, basil, and Parmesan and toss again. Grind in black pepper and serve topped with pine nuts (if using).

Nutrition score per serving (3 cups): 376 calories, 12 g fat (28% of calories), 2 g saturated fat, 57 g carbs, 12 g protein, 6 g fiber, 112 mg calcium, 4 mg iron, 214 mg sodium

ASIAN NOODLES WITH SHIITAKES AND CASHEWS

This dish will keep for at least five days if stored in a tightly covered container in the refrigerator.