This sundried tomato pesto can be covered and refrigerated for up to 3 weeks, so you may want to make a little extra to have on hand. This dish is simple and delicious all on it’s own – but feel free to add chicken sausage, meatballs, or even diced chicken for an even heartier meal. And, of course, don’t forget the garlic bread!!

1/2 cup sun-dried tomatoes (fresh, if possible – if not get the kind packed in water or brine, not the kind packed in oil)

1/2 cup loosely packed fresh basil leaves

2 tablespoons olive oil

1 1/2 tablespoons grated Parmesan cheese

1 teaspoon dried oregano

1 clove garlic, minced

8 ounces whole wheat linguini (or other pasta, cooked and kept warm)

Combine the sun-dried tomatoes with 1/2 cup hot water in a small bowl and soak for 3 to 5 minutes (or until tomatoes are soft and pliable). Drain the tomatoes, but reserve the liquid.

Combine the tomatoes, basil, oil, cheese, oregano and garlic in a food processor or blender. Process, adding enough reserved liquid, until the mixture is a medium/thick “saucy” consistency. Spoon over the pasta and toss to coat; serve immediately (I usually add mine back into the pot the the pasta was cooked in and mix together that way to warm it through a little.)

Sprinkle with a little additional parmesan and garnish with a fresh basil leaf, if desired.

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Makes 4 servings. Per serving: 255 calories, 4 g total fat, 1 g saturated fat, 0 g trans fat, 42 g carbohydrates, 7 g fiber, 0 g added sugar, 10 g protein, 173 mg sodium, 2 mg cholesterol

Manicotti has always been one of my favorite dishes. Not only is it delicious, filling, and comforting, but after the initial work of assembling the dish, it’s so easy. It also freezes really well, so you can always make a double batch and store one in the freezer for a busy night. The only problem that I have with traditional manicotti, is that it can get somewhat boring after a while. So last week, I wanted manicotti for dinner – but I wanted a “jazzed up” version; I wanted all of the delicious comfort that this dish offers, but I wanted it with an exciting, different twist. And so that is how this broccoli stuffed, cheesy, zesty manicotti dish was created! It is a truly delicious version – with all of the familiarity of traditional manicotti paired with some unique and fresh flavors. If you don’t want this too spicy, be sure to remove the seeds from the jalapenos before adding them to the sauce.

8 large manicotti shells (preferably whole wheat, if you can find them)

1 cup chopped onion

1 cup chopped red or green bell pepper

3 cloves garlic, minced

2 tablespoons chopped jalapeño peppers

1 3/4 cups skim milk, divided

4 teaspoons cornstarch

3/4 cup shredded reduced-fat Monterey Jack cheese

1 package (16 ounces) frozen chopped broccoli, thawed and well drained

1 carton (15 ounces) low-fat ricotta cheese, drained

2 egg whites

1/4 teaspoon ground red pepper

1/8 teaspoon black pepper

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Cook the manicotti shells according to the package directions; drain, rinse under cold water, and drain again. Set noodles aside.

While the noodles are cooking, preheat the oven to 350 degrees and coat a 13 X 9 inch baking dish with nonstick cooking spray; set aside. Spray a medium saucepan with cooking spray, and add the onion, bell pepper, garlic and jalapeño peppers; cook (stirring frequently) over medium heat for about 3 minutes (or until vegetables are just tender). Add 1 1/2 cups of the skim milk and bring the saucepan to a boil over high heat. Combine the remaining 1/4 cup milk and the cornstarch in a small bowl until smooth, then stir this mixture into the milk mixture in the saucepan. Cook (stirring constantly) over medium heat while the mixture boils and thickens. Once the mixture is fairly thick, add the Monterey Jack cheese and stir until the cheese fully melts.

Press out any excess liquid from the broccoli and combine it with the ricotta cheese, egg whites, ground red pepper and black pepper in a medium bowl. Spoon a scant 1/3 cup of the broccoli mixture into each manicotti shell and place them seam side down in the prepared baking dish. Pour the sauce over the filled shells, cover the dish with foil and bake for 25 to 30 minutes or until heated through.

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Makes 4 servings (2 shells per serving). Per Serving: 348 calories, 5 g total fat, 2 g saturated fat, 0 g trans fat, 44 g carbohydrates, 8 g fiber, 0 g added sugar, 36 g protein, 302 mg sodium, 28 mg cholesterol

I figured that I need to make a nice seafood dinner before the cold weather gets here and the price of fresh seafood skyrockets in my area!! Crab and pasta is a classic, delicious combination – although it is used served in a heavy and rich cream sauce. I decided to keep the “classic combo”, but lighten it up a little by giving it an Asian-inspired flavor. If you aren’t crazy about the idea of having the lettuce in this dish, by all means serve the crab and pasta hot (instead of room temperature) with the dressing called for, and just add a small salad on the side to make it a complete meal.

8 ounces whole wheat vermicelli (or other thin pasta)

1 tablespoon sesame or peanut oil

1 red (or green) pepper, cored, seeded, and cut into “matchsticks”

2 garlic cloves, minced or pressed

3 green onions (scallions), sliced thin

6 ounces fresh (or, in a pinch, frozen and thawed) crabmeat

1 small head of romaine lettuce or other leafy green, torn into small, bite-sized pieces

2 tablespoons reduced sodium soy sauce

2 tablespoons red wine vinegar

1/8 teaspoon cayenne pepper

1/4 cup shredded low fat mozzarella or parmesan cheese

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Cook the pasta according to the package directions, omitting the salt called for; once the pasta is done cooking, drain it well and transfer it to a large serving bowl (you actually want it room temperature, not overly warm.)

While the pasta is cooking, generously spray a large skillet with nonstick cooking spray and place it over medium-high heat for 1 minute; add the peppers and garlic and stir fry until just limp (about 3-4 minutes). Add the green onions and stir fry for another 30 seconds.

Combine the pepper and onion mixture, the crabmeat, and the torn lettuce in the large serving bowl with the cooked pasta. In a smaller bowl, whisk together the oil, soy sauce, vinegar, and cayenne pepper. Pour the “dressing” over the pasta mixture and gently toss to coat well.

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Makes 4 servings. Per serving: 279 calories, 7 g total fat, less than 0.5 g saturated fat, 0 g trans fat, 36 g carbohydrates, 4 g fiber, o g added sugar, 14 g protein, 299 mg sodium (varies depending on brand of soy sauce used), 34 mg cholesterol.

This is a fantastic, fast and easy meal that is simply packed with flavor. Don’t let the simplicity of the ingredients and the recipe fool you – everything in this dish compliments each other so well, that you wind up with a very rich meal with great depth. If you are looking for something a little more “hearty”, cook some very lean ground beef or chicken to mix in to the sauce, top it with a little low fat shredded cheese, and serve it with a salad and fresh multi-grain bread; Voila! A great, delicious, well-balanced and healthy meal in less than a half an hour!

1 tablespoon olive oil

1 garlic clove, minced or pressed

1 can low-sodium chopped tomatoes (undrained)

2 tablespoon minced fresh parsley (or 2 teaspoons dried)

1/2 teaspoon each dried basil and dried oregano

1/4 teaspoon black pepper

1 cup chickpeas

10 ounces whole-wheat elbow macaroni, small shells, or other small pasta

Heat the olive oil in a heavy saucepan or skillet over medium heat for about 30 seconds. Add the garlic and cook for 30 seconds, stirring constantly. Mix in the tomatoes, parsley, basil, oregano, and pepper and bring the mixture to a low boil; once boiling, reduce the heat and simmer, uncovered, for 10 minutes (or until slightly thickened).

Stir in the chickpeas and continue to simmer for another 10 minutes. (meanwhile, make the pasta).

Cook the pasta according to the package directions, omitting the salt. Once cooked, drain the pasta and transfer it to a large serving bowl. Pour the chickpea mixture over the pasta and serve.

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Makes 4 servings. Per serving: 329 calories, 4 g total fat, 0.5 g saturated fat, 0 g trans fat, 51 g carbohydrates, 6 g fiber, 0 g added sugar, 12 g protein, 22 mg sodium, 0 mg cholesterol.

A classic, Russian culinary masterpiece revamped into a low calorie, low fat, and delicious dinner. The Portobello mushrooms called for in this recipe have an unbeatable meaty texture that makes them well worth the few extra cents they will cost you to make this dish. However, if you can’t find Portobellos, another type of mushroom will work just fine.

This low calorie rendition of this traditional dish will “blow you away” with it’s rich, creamy, full-bodied flavor. Unlike it’s “traditional” counterpart, this meal eliminates the heavy cream and butter (therefore eliminating a bunch of unnecessary fat and calories) – but the taste won’t let you down! Family members and dinner guests, alike, will NEVER suspect that is a healthy dish.

1 pound boneless beef top sirloin steak

1 large onion, cut lengthwise and thinly sliced

1/2 cup plain nonfat yogurt

1/2 cup fat free sour cream

3 tablespoons chopped chives, divided

2 tablespoons all-purpose flour

1 tablespoon ketchup

2 teaspoons Dijon mustard

1/4 teaspoon salt

1/8 teaspoon white pepper

1 teaspoon olive oil

6 ounces portobello (or button, cremini, or baby bella) mushrooms, sliced

3-1/2 cups wide whole wheat noodles (or egg noodle, if you prefer)

Cook the pasta according to the package directions; while pasta cooks, start the beef.

Cut the beef into strips or chunks and set aside.

Spray a large nonstick skillet with nonstick spray and place it over low heat; once warm add the onion and cook, stirring occasionally, for about 10 minutes (or until tender). Remove the onion from the skillet and set aside.

Combine the yogurt, sour cream, 2 tablespoons chives, flour, ketchup, mustard, salt and pepper in small bowl; set aside.
Heat the teaspoon of oil in the same skillet over medium-high heat. Add the beef and mushrooms and cook (stirring very frequently) for 3 to 4 minutes or until beef is lightly browned; return the onion to skillet with the beef and mushroom and reduce the heat to low. Stir the yogurt mixture into the skillet until well blended and slightly thickened (about 2 minutes). Serve over the noodles, sprinkled with the remaining tablespoon of chives.

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Makes 4 servings. Per Serving: 246 calories, 6 g total fat, 2 g saturated fat, 0 g trans fat, 22 g carbohydrates, 3 g fiber, 0 g added sugar, 22 g protein, 206 mg sodium, 62 mg cholesterol

Mac and cheese is undoubtedly an American favorite. Not only does it serve as fantastic comfort food, but it is also one of the few foods that parents always seem to be able to get their kids to eat without a fight. This version is unbelievably delicious, much lower in calories than traditional mac and cheese (which is typically made with butter, cream and full fat cheese) and contain four different types of cheeses!! The secret to making this version so creamy without adding loads of butter is sweet, pureed, butternut squash – but don’t worry, the kids won’t even know it’s in there (you can’t taste it in the finished product, it just helps bind and thicken the dish).

This dish acts as a fabulous side dish to an innumerable amount of meals, and it also makes a great main course dish with a few simple variations; add chopped cooked chicken, mix in any number of veggies (broccoli, asparagus, tomato, spinach, chopped pepper and onion), or have it all by itself!

However you decide to serve it, I assure you that the family (especially the kids) won’t be disappointed….. and YOU can be assured that your serving them up something healthy and nutritious!

1 pound whole wheat elbow macaroni (or another small pasta noodle, if you prefer)

2 (10 ounce) packages frozen pureed winter squash

2 cups skim (or 1% lowfat) milk

1 1/3 cups low/reduced fat extra-sharp cheddar cheese, grated (about 4 ounces)

2/3 cup low/reduced fat Monterrey jack cheese, grated (about 2 ounces)

1/2 cup part skim or fat free ricotta cheese

1 teaspoon salt

1 teaspoon powdered (sometimes called “dry”) mustard

1/8 teaspoon cayenne pepper

2 tablespoons unseasoned bread crumbs

3 tablespoons low/reduced fat parmesan cheese, grated

1 teaspoon olive oil

Preheat the oven to 375 degrees and generously coat a 9 x 13 inch baking dish with cooking spray.

Bring a large pot of water to a boil, and once boiling, add the macaroni; cook until tender but firm, (only about 5 to 8 minutes). Drain the pasta and transfer it to a large bowl.

Meanwhile, place the frozen squash and milk into a large saucepan and cook over a low heat, stirring occasionally and breaking up any large squash chunks with a spoon until it is defrosted. Turn the heat up to medium and cook until the mixture is almost simmering, stirring occasionally. Remove the pan from the heat and stir in the cheddar, monteray jack, and ricotta as well as the salt, mustard and cayenne pepper. Pour this mixture over the pasta and stir well to combine. Transfer the macaroni and cheese mixture to the baking dish.

Combine the bread crumbs, parmesan cheese and oil in a small bowl and then sprinkle this mixture over the top of the macaroni and cheese. Bake for 20 minutes, then broil for 3 minutes
so the top is crisp and nicely browned.

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Makes 8 side dish servings. Per Serving: 284 calories, 8 g total fat, less than 2 g saturated fat, 0 g trans fat, 42 g carbohydrates, 3.5 g fiber, 0 g added sugar, 16 g protein, 286 mg sodium, 62 mg cholesterol

This meal takes a little time to prepare, but if you are a fan of chicken (or turkey) tetrazzini, this lighter, healthier version is definitely worth the extra time. It has all of the deep, rich, creamy goodness of classic tetrazzini with much less fat and far fewer calories. I always use peas when making my tetrazzini (because I am one of those few, strange people who actually like them!!) but I had a friend ask for a “lower carbohydrate” version – hence the pimentos. You can try it both ways, or split them up and use half peas and half pimentos for a different twist.

This recipe beats those boxed, microwaveable versions by a long shot – the creamy, homemade taste is far better than the unevenly cooked, burnt-edged, plastic packaged mess. If you can spare a few extra minutes one night this week, you really should give it a try.

8 ounces whole wheat angel hair pasta (or other similar thin pasta)

2 teaspoons unsalted butter (or margarine)

1 cup mushrooms, sliced

1/4 cup green onions, sliced thin

1 can (14 ounces) fat free, reduced sodium chicken broth

1 cup skim milk (divided)

2 tablespoons sherry (cooking sherry works fine)

1/4 cup whole wheat pastry flour

1/4 teaspoon salt

1/4 teaspoon nutmeg

1/8 teaspoon white pepper (black pepper will work fine if you do not have white)

2 ounces jarred pimientos, drained and chopped (or 1 (10 ounce) package of frozen peas)

1/4 cup low fat grated parmesan cheese, divided

1/2 cup fat free sour cream

2 cups cooked boneless skinless chicken breasts, cut into bite-size pieces

Preheat the oven to 350 degrees. Cook the pasta according to the package directions (omitting the salt); drain and set aside. Melt the butter (or margarine) in a large nonstick skillet over medium-high heat. Add the mushrooms and onions and cook (stirring frequently) until the onions are tender.

Add the chicken broth, 1/2 cup of the milk and the sherry to the onion mixture. Pour the remaining 1/2 cup milk into a small bowl; add the flour, salt, nutmeg and pepper to the milk and whisk very well. Slowly whisk this mixture into the skillet.

Bring the mixture to a boil and cook for 1 minute, then reduce the heat to medium-low; stir in the pimientos (or peas) and 2 tablespoons of the parmesan cheese. Stir in the sour cream and blend well.

Add the chicken and the pasta to the skillet and mix until everything is combined.

Lightly coat casserole or baking dish with nonstick cooking spray. Spread the mixture from the skillet evenly into the dish and sprinkle with the remaining parmesan cheese. Bake for 30 to 35 minutes, and allow to cool for at least 5 minutes before serving..

Makes 4 (very large) servings. Per Serving: 338 calories, 6 g total fat, 2 g saturated fat, 0 g trans fat, 44 g carbohydrates with peas, 27 with pimentos), 4 g fiber, 0 g added sugar, 24 g protein, 243 mg sodium, 38 mg cholesterol

This is the quintessential Sunday night supper. I use ground poultry for the meatballs because it has considerably less fat than ground beef. But trust me, the many herbs in this sauce lend a nice spicy kick and so much flavor that you’ll never miss the beef. This recipe takes some time – but for an Italian inspired, family meal – you simply can’t beat all of these real, home cooked tastes. A great chef once told meal that the secret ingredient in the fantastic pasta sauces that you get at restaurants is carrots. So I tried it out, and she was right!!

So if you are craving a delicious, homemade, hearty Italian meal – toss together a salad, make some whole grain garlic bread, take the time to make this for your family and “Mangia”!! (Oh, and when you’re done dinner, make them take you out for some real Italian gelato – you cooked a great dinner – you deserve a treat!!)

To Make the Sauce:
1 tablespoon extra virgin olive oil

1 large onion, chopped

4 garlic cloves, minced or pressed

3 tablespoons tomato paste

1 (28-ounce) can crushed tomatoes, undrained (if you can find the fire-roasted canned tomatoes, they give this dish the best flavor)

1 teaspoon finely minced canned chipotle in adobo and sauce, (found in the Mexican food aisle at the supermarket- where you would buy taco shells, refried beans, etc)

2 teaspoons chopped oregano leaves

1 sprig fresh rosemary

1/2 teaspoon salt

1/2 teaspoon black pepper1/4 cup torn fresh basil leaves (plus 4 whole leaves for garnish, optional)

1/4 cup shredded asiago cheese

To Make the Meatballs:
1 pound ground chicken or turkey

1 slice fresh whole-wheat bread, made into crumbs in a food processor or blender

1/4 cup grated parmesan cheese

2 medium carrots, very finely chopped (if you dug out the food processor for the bread, use it chop the carrots as well!)

1 large red onion, finely chopped

2 large garlic cloves, minced or pressed

2 tablespoons fresh parsley, minced (or 2 teaspoons dried)

2 teaspoons fresh thyme, minced (or 1/2 teaspoon dried)

1 whole large egg, lightly beaten

1/2 teaspoon salt

1/4 teaspoon black pepper

1 box whole-wheat spaghetti

Bring a large pot of water to a boil (but don’t add the pasta yet).

To Make the Sauce:
Heat the olive oil over medium heat in a large saucepan. Add the onions to the pot and saute until slightly tender (about 3 minutes), then add the garlic and cook for 1 minute more. Add the tomato paste, tomatoes, chipotles, oregano, rosemary, salt and pepper. Bring the pot a low boil, then reduce the heat and simmer for about 15 minutes (until a little bit of the liquid has evaporated). While the sauce simmers, start making the meatballs.

To Make the Meatballs:
Preheat the broiler on your oven and spray a baking sheet with nonstick cooking spray.

Combine the turkey, bread crumbs, parmesan cheese, carrots, onion, garlic, parsley, thyme, egg, salt and black pepper in a large bowl. Mix all of the ingredients well and then form into balls (about 2 1/2 inches around). Place the meatballs on a baking sheet, and put them in the oven for 10 minutes (until browned and almost entirely cooked through.)

While the meatballs cook, return to the sauce. Remove the rosemary sprig from sauce using tongs or a spoon, and stir in the torn basil. Once the meatballs finish cooking, add them to the sauce, cover the pot, and let the whole thing cook for another 10 minutes (until the sauce has thickened a little more). While waiting for the sauce to finish, add the pasta to the boiling pot and cook according to the package directions.

Drain the pasta and return it to the pot. Add the sauce and meatballs to the pasta and toss it all together well. Divide evenly among 4 large plates or pasta bowls and garnish with the shredded asiago cheese and the whole basil leaves.

Makes 4 servings. Per Serving : 368 calories, 7 g total fat, 2 g saturated fat, 0 g trans fat, 36 g carbohydrates, 9 g fiber, 0 g added sugar, 23 g protein, 378 mg sodium, 13 mg cholesterol.

Traditional bolognese sauce is made of a combination of beef, pork and/or veal. It makes for a very hearty, heavy – and due to all that meat, rather “fatty” sauce – that has become a classic favorite among pasta lovers. This sauce is just as hearty, and it’s sure to please even the most devout meat lovers – without containing any meat!! By chopping the vegetables finely, and using a variety of “meaty” mushrooms, this sauce delivers all the fantastic flavor and texture of a traditional bolognese, only with a greatly reduced calorie count.

This sauce is a bit time consuming to make, but I assure you, it is well worth the effort. You may want to try making it for the first time over the weekend, when you have a little extra time to spare. Don’t get me wrong – you won’t have to spend the whole day in the kitchen – but you might need some prep time for cutting all those veggies. The good news is, this sauce makes for some great leftovers – so if you make it for dinner over the weekend, you can always heat some up and throw it on a whole wheat roll the next day for a veggie “sloppy joe” for lunch!! Don’t you just love meals that pull double-duty!?!

1-ounce dried porcini mushrooms

1 1/2 cups hot water

2 carrots, peeled and chopped

1 onion, peeled and chopped

1 red bell pepper, seeded and chopped

2 garlic cloves

1/4 cup olive oil

2 teaspoons chopped fresh thyme leaves

1 teaspoon chopped fresh oregano leaves

2 teaspoons salt

1 teaspoon freshly ground black pepper

5 ounces assorted mushrooms (shiitake, cremini, button),chopped

2 tablespoons tomato paste

1/2 cup red wine

1/2 cup mascarpone cheese

1 pound whole wheat pasta, (any kind rigatoni, ziti, penne, linguine, angel hair)

1/4 cup parmesan cheese

Place the dried mushrooms in a small bowl and cover with 1 1/2 cups very hot water. Set aside for at least 5 minutes to let the mushrooms soften.

Place the carrots, onion, bell pepper, and garlic in a food processor. Pulse the vegetables until finely chopped but still chunky. Heat the olive oil in a large skillet over medium-high heat and add the chopped vegetables, thyme, oregano, salt, and pepper and cook until tender(about 6 minutes or so).

Strain the porcini mushrooms ( but save the liquid that you pour off in a small bowl or cup). Add the porcini mushrooms, fresh mushrooms, and tomato paste and continue cooking, stirring frequently, until the mushrooms are softened (about 5 minutes.)

Add the liquid that you saved from the porcini mushrooms and add the red wine. Bring the liquid to a boil, reduce the heat to low, and let the mixture simmer until the liquid is reduced by half (about 10 minutes).

Add the mascarpone cheese and stir until the cheese is just incorporated.

Meanwhile, bring a large pot water to a boil. Add the pasta and cook for about 2 minutes LESS than the directions call for. Drain the pasta, but save about 1/2 cup of the water that you cooked it in and add that to the vegetable mixture. Then stir in the cooked pasta and top with the parmesan cheese to serve.

Makes 4 (large) servings. Per serving (including pasta): 292 calories, 4g total fat, 1.5 g saturated fat, o g trans fat, 28 g carbohydrates, 11 g fiber, 0 g added sugar, 19 g protein, 83 mg sodium, 6 mg cholesterol.

This recipe is endlessly versatile; substitute any vegetables you prefer, try different “condiments” like olives, pimentos, or capers – and if you like, you can even add cooked seafood or chicken. The whole dish takes less than 30 minutes and is a quick and easy (yet very hearty) meal. With all of the vegetables contained in this dish, I would skip serving a salad and serve it simply with homemade garlic bread, whole wheat dinner rolls, or a nice crusty baguette.

8 ounces large whole wheat pasta shells (not the kind that you use for “stuffed shells”)

1 tablespoon extra virgin olive oil

1 large red onion, sliced

2 garlic cloves, minced or pressed

1 large green pepper, roughly diced

1 medium unpeeled eggplant, cut into 1 inch cubes

2 cups broccoli florets, roughly chopped

1 large zucchini, cut into medium chunks

3 large ripe tomatoes, cut into 1 inch cubes

1 tablespoon tomato paste

6 tablespoons water

1 teaspoon dried oregano

1/2 teaspoon black pepper

1/3 cup grated parmesan cheese

Cook the pasta shells according to the package directions, omitting the salt. Drain, rinse under cold water, and drain again.

While the pasta shells cook, heat the olive oil over medium heat in a large skillet for 1 minute, then add onion, green pepper, and. Cook, uncovered, until crisp-tender (about 3 minutes). Stir in the eggplant, zucchini, broccoli, water, tomato paste, oregano, black pepper, and half of the chopped tomatoes. Bring the mixture to a boil, reduce the heat to a simmer, cover the skillet, and simmer for 8-10 minutes (until the vegetables are tender).

Stir in the remaining half of the tomatoes, the drained pasta shells, and the parmesan cheese; cook for 1-2 minutes longer, stirring gently until well mixed and heated through.

Divide between four plates and serve.

Makes 4 servings. Per serving: 298 calories, 5 g total fat, 1 g saturated fat, 0 g trans fat, 41 mg carbohydrates, 7 g fiber, 0 g added sugar, 14 g protein, 139 mg sodium, 6 mg cholesterol