Buffalo Chicken Pasta

1/2 c ff blue cheese dressing

1/2 c ff sour cream

3 T Franks buffalo hot sauce

1/2 c skim milk

8 oz chicken breast cut in bite size pieces

2 tsp olive oil

6 oz Hodgson Mill whole wheat penne

Season and cook chicken breast in olive oil, when finished add remaining ingredients and heat through. 5-1 cup servings

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Greek Spaghetti With Tomatoes and Feta

Yield: 4 (1-1/4 cup) servings

2 teaspoons olive oil

1 teaspoon dried oregano

1 large clove garlic, minced

3 cups diced tomato

1/2 cup sliced green onions

1/4 cup chopped fresh parsley, divided

2 tablespoons lemon juice

4 cups hot cooked whole wheat thin spaghetti (cooked without salt or fat)

1 cup (4 ounces) crumbled fat-free feta cheese, divided

Freshly ground pepper

Heat oil in a large nonstick skillet over medium-high heat. Add oregano and garlic, and sauté 30 seconds. Add tomato, onions, 2 tablespoons parsley, and juice; cook 2 minutes or until heated.

Combine tomato mixture, spaghetti, and 3/4 cup cheese; toss gently. Top with remaining 1/4 cup cheese and 2 tablespoons parsley, and sprinkle with pepper.

Calories: 334 carbohydrates: 50.2 g cholesterol: 25 mg fat: 9.8 g sodium: 336 mg protein: 12.5 g calcium: 179 mg iron: 3.4 mg fiber: 4.8 g

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Crockpot Tuscan Pasta

Yield: 6 servings

1 pound boneless skinless chicken breast -- cut into 1" pieces

1 can red kidney beans, rinsed and drained

1 - 15 oz can tomato sauce

2 cans Italian-style stewed tomatoes

1 small can (4.5 oz) sliced mushrooms, drained

1 medium green bell pepper - chopped

1/2 cup chopped onion

1/2 cup chopped celery

4 cloves garlic - minced

1 cup water

1 teaspoon dried Italian seasoning

8 ounces whole wheat spaghetti -- thin, uncooked, broken into halves

Place all ingredients except spaghetti in crockpot. Cover and cook on low 4 hours or until vegetables are tender. Turn to high. Stir in spaghetti; cover. Stir again after 10 minutes. Cover and cook 45 minutes, or until pasta is tender.

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Greek Penne Pasta for 1

Yield: 1 serving

2 oz Hodson Mill Whole wheat penne

1/2 oz crumbled fat-free feta cheese

1 tsp olive oil

2 oz cooked spinach

1/2 cup canned diced tomatoes

1 clove garlic clove(s)

1/2 tsp pine nuts (points or omit)

Cook pasta according to package directions (without butter or oil), drain and set aside. If necessary, cover to keep warm.

Coat a large skillet with cooking spray. Add olive oil and heat over medium-high heat until oil sizzles. Add pine nuts and garlic. Cook and stir until pine nuts are golden brown, about 3 minutes. Stir in spinach and tomatoes and cook until heated through, stirring occasionally, about 3 minutes.

Add spinach mixture to pasta and toss until combined. Serve pasta sprinkled with feta cheese. Yields about 1 1/2 cups per serving.

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Penne with Spinach and Feta

Yield: 4 servings

12 oz uncooked whole wheat penne

1 tablespoon olive oil

1 medium onion diced

2 garlic cloves

1.5 cups pear or cherry tomatoes

3/4 cup fat-free chicken broth

6 oz package fresh baby spinach

1/4 tsp salt

1/4 tsp pepper

1/2 cup crumbled fat-free feta cheese

Cook pasta according to package w/o salt and fat.

Meanwhile, warm the olive oil in a large skillet over medium heat. Add onion and cook, stirring 4 min. Add garlic and cook, stirring 30 seconds. Add tomatoes and broth; simmer 5 minutes or until the tomates soften and some liquid evaporates. Use wooden spoon to lightly crush tomatoes. Slowly stir in spinach; cook stirring 2 min or until leaves wilt.

Drain pasta. In serving bowl, toss pasta with warm tomato-spinach sauce. Season with salt and pepper. Garnish with cheese.

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Pasta Dalvina

1 tbsp. olive oil

1 red onion, sliced

1 tsp garlic, chopped

2 large tomatoes, chopped

4 large handfuls spinach leaves

1 cup mushrooms, sliced

1 can artichoke hearts in water, drained

1 cup chicken broth

1/2 lb. whole wheat pasta, cooked

Fresh parsley, chopped

Grated Parmesan cheese

Saute onions until tender, add garlic and cook 2 more minutes. Add remaining vegetables and chicken broth and cook until mushrooms are cooked and spinach is wilted. (The juices from the veggies will combine with the oil and the broth to make a very light sauce).

Put all in big bowl, add pasta. Toss pasta until the sauce is blended. Garnish with parsley and cheese.

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Spinach and Artichoke Lasagna

Yield: 4 servings

6 whole wheat lasagna noodles

1 cup fat-free ricotta cheese

4 ounces fat-free feta cheese

zest of one lemon

bunch of fresh oregano, chopped fine (if you use dried oregano, use a teaspoon and add some chopped fresh parsley)

10 oz package frozen spinach, thawed and drained

1 (14.5 ounce) can artichoke hearts, drained and chopped

1 cup fat-free half and half (points)

1/2 cup fat-free mozzarella cheese

cooking spray

Spray an 8" x 8" pan with cooking spray. Combine the ricotta, feta, lemon zest, and oregano to make the filling for the lasagna.

Assemble the casserole as follows: Put 2 - 3 tablespoons of half & half in the bottom of the pan and swirl it around so it covers the bottom. Break 2 lasagna noodles so they fit, and place them in the bottom of the pan. You do not need to cook the noodles beforehand.

Drizzle another 2 tablespoons of half & half on top of the layer of dry noodles, then spread half of the cheese filling on top of the noodles. Then add half of the chopped artichokes, spinach and another 2 tablespoons of half & half. Add another layer of dry noodles, more half & half, the rest of the cheese mixture, the rest of the artichokes and spinach, more half & half, then cover with the last 2 dry noodles.

Pour the rest of the half & half over the noodles and sprinkle the mozzarella cheese on top of that. Cover the pan with aluminum foil and place in the refrigerator for several hours or overnight so that the noodles soften.

Before baking, press on the top of the casserole with a fork to make sure that there is a sufficient layer of half and half on top to keep the noodles moist. Bake covered at 350 degrees for about 45 minutes. Remove the foil and bake for another 10 to 15 minutes until the top is lightly browned. Let sit for 5 minutes before cutting.

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Two Cheese Vegetable Lasagna

Yield: 6 servings

1 sprays cooking spray

1/2 cup onion(s), diced

2 cup button mushrooms, or cremini mushrooms, sliced

2 medium garlic clove(s), minced

16 oz chopped frozen spinach, thawed and well-drained

15 oz fat-free ricotta cheese

1 cup shredded fat-free mozzarella cheese

1 large egg white(s)

1/8 tsp ground nutmeg

14 oz canned tomato sauce

14 oz canned diced tomatoes, with basil, garlic and oregano

8 oz uncooked whole-wheat pasta, lasagna noodles (9 noodles)

2 Tbsp Grated Parmesan Style Soy Cheese, or similar product

Preheat oven to 350ºF.

Coat a large nonstick skillet with cooking spray and set pan over medium-high heat. Add onion, mushrooms and garlic; sauté until mushroom liquid cooks off, about 5 to 7 minutes. Add spinach; cook until liquid evaporates, about 2 minutes more.

Remove skillet from heat and transfer mixture to a large bowl. Add ricotta, mozzarella, egg white and nutmeg; mix well to combine.

Mix together tomato sauce and diced tomatoes in another bowl. Spoon 3/4 cup of tomato mixture into bottom of an 11 X 7-inch baking dish. Top with 3 uncooked lasagna noodles. Top with 3/4 cup more of tomato mixture and 1/2 of cheese mixture; spread cheese mixture to make an even layer. Top with 3 more noodles and press noodles slightly into cheese mixture. Top noodles with 3/4 cup more of tomato mixture and remaining cheese mixture. Top with remaining 3 noodles, pressing noodles slightly into cheese mixture. Top with remaining tomato mixture. Sprinkle with grated cheese topping.

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Pasta with Chicken in Mushroom Sauce

Yield: 4 servings

1 split, skinless chicken breast with ribs (2 halves)

4 skinless chicken thighs

1 tsp. extra virgin olive oil

1 medium onion, chopped

1 garlic clove, minced

1/4 lb. white mushrooms, coarsely

1 can (28 oz.) diced tomatoes

1 tsp. each oregano and basil

1/8 tsp. red pepper flakes, or according to taste

4 Tbsp. grated Parmesan cheese

1/2 lb. whole-wheat pasta chopped

Coat a large, non-stick skillet with cooking spray. Heat pan over medium-high heat until hot. Brown chicken lightly, about 8 minutes, turning pieces occasionally so they color on all sides. Transfer chicken to a plate.

Heat oil in the pan. Sauté onions and garlic until translucent, about 4 minutes. Add mushrooms. Sauté until they release liquid, about 4 minutes. Add tomatoes with their liquid, oregano, basil, and pepper flakes, if using. Season with salt and pepper.

Return chicken to the skillet. Simmer until chicken is white at the bone, about 40 minutes, turning it after 25 minutes.

Transfer chicken pieces to plate and set sauce aside. When cool enough to handle, pull the chicken meat from the bones. There will be about 8 ounces of white meat and 6 of dark meat. Wrap the white meat in plastic wrap or foil and refrigerate until ready to use another time. Mix the dark meat into the sauce.

Cook pasta according to package directions. Drain and divide among 4 bowls. Reheat chicken/sauce under low heat until hot. Spoon sauce over pasta. Sprinkle with cheese and serve.

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Lemon Basil Shrimp and Pasta

Yield: 4 servings

3 quarts water

8 ounces uncooked whole wheat spaghetti

1 pound peeled and deveined large shrimp

1/4 cup chopped fresh basil

3 tablespoons drained capers

2 tablespoons extra virgin olive oil

2 tablespoons fresh lemon juice

1/2 teaspoon salt

2 cups baby spinach

Bring 3 quarts water to a boil in a Dutch oven. Add pasta; cook 8 minutes. Add shrimp to pan; cook 3 minutes or until shrimp are done and pasta is al dente. Drain. Place pasta mixture in a large bowl. Stir in basil and next 4 ingredients (through salt). Place 1/2 cup spinach on each of 4 plates; top each serving with 1 1/2 cups pasta mixture.

PER SERVING: CALORIES 397; FAT 9.6g; PROTEIN 31g; CHOLESTEROL 172mg; CALCIUM 88mg; SODIUM 666mg; FIBER 2.4g; IRON 5.4mg; CARBOHYDRATE 44.9g

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