8 oz. Penne (or your favorite pasta shape), uncooked*
1 small red bell pepper, cut into strips
1 small green bell pepper, cut into strips
1 (6 oz.) can black olives, pitted and drained
1 (8 oz.) jar marinated artichoke hearts, undrained
1 cup broccoli florets, blanched
3 cloves garlic, minced
1 tsp. oregano
1/4 cup balsamic vinegar
1/2 cup shredded Parmesan or Asiago cheese

Cook pasta according to directions on package; drain and rinse under cold water.

Place pasta in a large mixing bowl. Add all remaining ingredients; toss well. Serve at room temperature or refrigerate for 2 to 3 hours and serve.

*Whole-grain, multi-grain or whole-wheat pasta varieties may be substituted.

Makes 6 servings. Per serving: 220 calories, 5 g total fat, 1.5 g saturated fat, 36 g carbohydrate,
10 g protein, 2 g dietary fiber, 475 mg sodium.

1 lb. Spaghetti, Linguine (or your favorite pasta shape), uncooked*
1 (10 oz.) package frozen spinach, thawed, well drained
2 tbsp. vegetable oil
1/4 cup grated Parmesan cheese
2 tbsp. chopped parsley
2 cloves garlic
1/2 tsp. salt
1/2 tsp. dried basil
2 tbsp. margarine (or butter)
1/3 cup water
4 oz. crumbled feta cheese

In a blender (or food processor), combine spinach, oil, Parmesan cheese, parsley, garlic, salt and basil. Mix at medium speed until finely chopped. Melt margarine in water. With blender or processor running, gradually pour in melted margarine mixture until blended. Prepare pasta according to package directions; drain and set aside. Toss pesto with pasta. Sprinkle feta on top and serve.

*Whole-grain, multi-grain or whole-wheat pasta varieties may be substituted.

Makes 8 servings. Per serving: 325 calories, 11g total fat, 3 g saturated fat, 45 g carbohydrate,
12 g protein, 1 g dietary fiber, 420 mg sodium.

8 oz. Shells, Penne (or your favorite pasta shape), uncooked*
1 (11 oz.) can juice-packed mandarin oranges, drained
1 cup seedless red grapes, cut into halves
1 cup seedless green grapes, cut into halves
1 apple, cored and chopped
1/2 cup sliced celery
1/2 cup walnut halves
1 cup low fat, plain yogurt
1 tbsp. honey
1/4 cup frozen orange juice concentrate, thawed

Prepare pasta according to package directions; drain and set aside.
In a large bowl, combine next six ingredients (oranges through walnuts). Add pasta and stir to mix.
Meanwhile, in a small bowl, mix yogurt, honey and orange juice concentrate. Add yogurt mixture to pasta; toss to coat. Cover and chill thoroughly.

*Whole-grain, multi-grain or whole-wheat pasta varieties may be substituted.

Makes 6 servings. Per serving: 312 calories, 7 g total fat, <1 g saturated fat, 54 g carbohydrate,
9 g protein, 1 g dietary fiber, 42 mg sodium.

2 medium acorn squash (about 1 1/2 pounds each), split, peeled, seeded and quartered
2 tbsp. margarine (or butter)
1 large onion, peeled and chopped
1 cup grated carrot
1 1/2 tsp. brown sugar
3/4 tsp. ground mace (or nutmeg)
1/2 tsp. ground ginger
1/2 tsp. cinnamon
6 cups reduced-sodium chicken broth
8 oz. Small Shells (or your favorite small pasta shape), uncooked
Topping:
2/3 cup non-fat sour cream

Cook squash in one inch of water in covered saucepan for 15 minutes, or until tender. Remove squash and allow to cool. Place squash back in pot. Add margarine, onion, carrots, sugar, mace, ginger and cinnamon. Cover and simmer gently for 10 minutes, stirring occasionally. Cook until vegetables are tender.
Add 3 cups of the broth to pot and puree all in a blender or food processor (or using a handheld blender). Return to the pot and add remaining three cups of broth. Bring to a boil and add pasta. Cook, stirring occasionally, for 10 minutes, or until pasta is done. Put dollop of sour cream on top of each bowl of soup. Serve hot.
NOTE: If soup is too thick, thin with additional chicken broth.

Makes 5 servings. Per serving: 395 calories, 5.5 g total fat, <1 g saturated fat,
74 g carbohydrate, 13 g protein, 1 g dietary fiber, 764mg sodium.

8 oz. Bow Ties, Elbow Macaroni (or your favorite pasta shape), uncooked*
8 oz. lean ground beef
1 (16 oz.) can kidney beans or pinto beans, drained
1/8 tsp. ground cumin
1 tsp. chili powder
2 medium tomatoes, seeded and chopped
2 (8 oz.) cans whole kernel, no-salt-added corn, drained
1 small green bell pepper, chopped
1/2 cup shredded Cheddar cheese
1/2 cup sliced green onions
1 cup low-fat, plain yogurt
1/2 cup medium salsa

In a medium skillet, brown ground beef and drain any excess fat. Add beans, cumin and chili powder; heat through. Prepare pasta according to package directions; drain.   

In large bowl, combine pasta, meat mixture, tomatoes, corn, green pepper, cheese and onions.

In small bowl, combine yogurt and salsa. Add to pasta mixture and toss well. Serve warm or cold. Garnish with additional salsa, if desired.

*Whole-grain, multi-grain or whole-wheat pasta varieties may be substituted

Makes 6 servings. Per serving: 425 calories, 11.5 g total fat, 5 g saturated fat,
57 g carbohydrate, 22 g protein, 5 g dietary fiber, 505 mg sodium.

8 oz. Spaghetti (or your favorite pasta shape), uncooked*
1 tbsp. margarine (or butter)
1 tbsp. vegetable oil (or olive oil)
1 1/4 lbs. boneless, skinless chicken breast, cut into 3/4-inch pieces
5 green onions, sliced
1 large clove garlic, minced
1/4 cup all-purpose flour
1/4 tsp. salt
1/8 tsp. black pepper
1/8 tsp. cayenne pepper
1 1/3 cups chicken broth
2/3 cup skim milk
2 tsp. prepared mustard
1/4 cup freshly squeezed lemon juice

Topping:
1/4 cup chopped almonds
2 tbsp. chopped chives or scallions
1/4 tsp. paprika (optional)

Combine flour, salt, pepper and cayenne in a saucepan; gradually add chicken broth and skim milk, stirring with a wire whisk until smooth. Place over medium heat and cook, stirring constantly, until thickened. Add mustard and lemon juice. Allow to cool.

Heat margarine and oil in a skillet.  Add chicken pieces, green onions and garlic. Sauté until chicken is just firm and cooked through, about 10 minutes.

Prepare pasta according to package directions and drain.

Combine sauce, chicken and pasta mixture. Put into a 2 1/2-quart casserole dish. Sprinkle top with almonds, chopped chives and paprika (if using). Bake at
375° for 10 minutes or until heated through.

*Whole-grain, multi-grain or whole-wheat pasta varieties may be substituted.

Makes 4 servings. Per serving: 524 calories, 14 g total fat, 2 g saturated fat, 54 g carbohydrate,
48 g protein, 1 g dietary fiber, 520mg sodium.