Newsgroups: rec.food.cooking
Date: Thu, 28 Jan 1993 11:20:01 -0500 
From: Judi Mancuso <jm5p+@andrew.cmu.edu>
Subject: SUMMARY:LF PASTA RECIPES(long)

Thanks to all of you who responded with your great ideas for Low Fat
Pasta recipes.  In this message, I have given some of the ones I have
been using and been very happy with and the others are the ones I was so
fortunate to receive.  Many of you requested that I send you
copies--which I will do as soon as I get a chance.  Enjoy!

TRIED AND RECOMMENDED

Tri Pepper Pasta

Boil pasta in water  with 2 chicken boullion cubes added
Drain pasta, reserving 1/2 cup of water
(I like either linquine or ridged ziti  with this)
While pasta is cooking--
In a pan with a small amount of olive oil,  (spray with Olive Oil PAM
too), garlic (I like loads), fresh basil, white pepper
 Saute ingredients  until garlic is soft, add strips of green pepper,
red pepper and yellow pepper--toss well until peppers are coated with
herbs, stir fry until peppers are tender-crisp.  Lower Heat.  While
pasta is draining, add the 1/2 cup of reserved boullion water to the
peppers, let simmer a few minutes then toss with the pasta.  Sprinkle
with parm/romano cheese and eat.

Blender Spinach Sauce

1 cup chopped/washed/drained spinach
2 Tbl. olive oil
1/2 cup no fat plain yogurt
crushed garlic, dried basil
1 handful of fresh chopped parsley
Juice from one lemon
2 Tbls. crumbled feta cheese

Whirl all ingredients--except Feta cheese--until chunky-smooth--add warm
water to thin a little if necessary.  Cook pasta (al dente).  Toss pasta
with a little margarine then add sauce--mix very well--add feta cheese
and toss again.

Ugly Spaghetti

In pan sprayed with PAM olive oil--add small amount of olive oil, garlic
slivers, one can of tuna or crab (well flaked), lots of dried basil, 2
plum tomatoes (chopped, drained, you can remove seeds and skin--I do
not), handfull of chopped parsely, salt and pepper.  Saute for about 10
minutes.  Pour over spaghetti.  Add parm/rom cheese if desired.

Garden Marinara
2 Tbls. olive oil, garlic, basil, salt, pepper, saute--then add:
Sweet peppers (green, red, yellow--whatever available) cut in strips
Chopped spinach (about 1/2 cup)
1 small eggplant, chopped
1 small purple onion, chopped
2 cans crushed tomatoes

Cook for about 1 hour.  Serve over linguine sprinkled with parm/romano cheese

Fake Lasagna

Make the same basic sauce as above, omitting the eggplant
Add small container of part-skim ricotta, cook about 5 minutes more
Toss with rigatoni or some tube-like pasta.  Add parm/romano cheese if desired.

Here's the ones I got-- 
TVP Spaghetti
-------------
 
1 large		Spanish Onion
3 cloves	Garlic
5 tablespoons	Water
The Mince: 1 cup TVP marinated for at least 3 hours in:
            1 tablespoon  Olive Oil (optional)
            1 teaspoon    Mixed Herbs
            1 teaspoon    Oregano
            1 teaspoon    Rosemary
            2 teaspoons   Black Pepper
            1             Vegetable Stock Cube (optional)
            sufficient    boiling water to cover
2               Medium Courgettes/Zuchinis
1/4 lb          Mushrooms (optional)
1 can           Peeled tomatoes, or 1 lb freshly peeled tomatoes
2 teaspoons     Oregano
1 teaspoon      Rosemary
1/2 teaspoon    Basil
1/2 teaspoon    Parsley
1 teaspoon      Black Pepper
1/2 cup         Red Wine (optional, I use water normally)
some            Tomato Puree/Paste (to thicken)
 
Fry  the  garlic  and onion in the water till tender. Add the mushrooms and
courgettes  and  continuing  frying  till tender. Now add the mince and fry
for  about  five  minutes.  Add  the  tomatoes,  wine  and  herbs and leave
simmering  with  a  lid  on  for about 20-25 minutes. If the sauce is still
too  runny  add  a  little  tomato puree to thicken. For best results leave
the  sauce  off  the heat for a few hours to absorb the flavours and simmer
gently just before serving.
 
Serve with wholemeal spaghetti.
 
 
 
Date: Wed, 27 Jan 93 14:57:20 PST
From: kozmo@cruzio.santa-cruz.ca.us (Marty Stevens)
 
Greetings,
 
This isn't really a sauce per se, but it works mighty fine anyway.
I like to steam up a variety of vegetables of various colors and
textures, like broccoli, carrots, bell peppers (red or yellow
especially), cauliflower, etc., etc. Chop 'em up and toss them
with your noodles with just enough oil to make things cohere. If
you're feeling terribly decadent you can add some parmesan cheese.
 
Now that I think of it, it wouldn't hurt to throw in some canned
shrimp or crab too if you were really craving some animal products.
 
From: Lisa M Maslak <lmmst24+@pitt.edu>
Subject: Low fat pasta recipies
To: jm5p+@andrew.cmu.edu
Cc: jrm@uhura.neoucom.edu
 
 
Here is a quick and easy pasta sauce, which only has 1 gram of fat per
serving.  You can liven it up by browning a small amount of finely ground
turkey or super-lean ground beef, draining well, and adding it to the
sauce.  In that case, I usually add a 6oz. can of v-8 juice, and simmer
the sauce for an hour, partly uncovered.  
 
		Healthy Marinara Sauce
 
	makes 13- 1/4 cup servings
	preparation time:  less than 30 minutes
 
1 28oz. can peeled Italian plum tomatoes
2 t.  extra virgin olive oil
4 medium garlic cloves, minced
1 6oz. can tomato paste
1.25 t.  oregano (or more, to taste)
0.25 t.  salt
0.25 t.  pepper
1/3 c. fresh parsley, chopped
1 t. cooking wine 
 
Puree tomatoes and tomatoe paste in a blender or food processor.
 
In a medium saucepan, heat oil briefly, and add garlic.  Saute 15 seconds,
being careful not to let it brown.  Add pureed tomatoes, oregano, salt,
pepper, and wine.  Bring sauce to a boil, reduce heat, and simmer for 20
minutes.
 
Remove from heat and stir in parsley.
 
Nutritional information (per serving):
	35.5 calories 
	1.4 g. protein
	6.7 g. carbohydrates
	1.0 g. fat (22% of calories)-- 0.1 g saturated; 0.6 g
		mono-unsaturated; 0.2 g poly-unsaturated.
	0.0 g. cholestorol
 
 
-Lisa M. Ide-
 
 
 
From: Christine Detig <detig@iti.informatik.th-darmstadt.de>
To: Judi Mancuso <jm5p+@andrew.cmu.edu>
Subject: Re: NEED LOW FAT PASTA SAUCES
 
 
Hi,
 
I didn't want to suggest the chili kind of things, so here are two
more unusual ideas:
 
Have you ever tried eating pasta with apple sauce? This is a kind of 
`feed your children quite healthy when they want something sweet' dish here.
 I would suggest not to use spaghetti with it, but some tagliatelle
or so. You may use cold apple sauce or warm, and probably you can add
some raisins. 
 
Another suggestion would be to cook some lentils and make a kind of 
lentil curry.  To make it creamy, add a potatoe, some celerie, and a
carrot, all chopped into small pieces or even blended.  This dish
absolutely needs some acid, so add a little vinegar or red vine while
cooking. This also tastes fine with an addition of leek or corn. 
 
 
Ciao, Christine
detig@iti.informatik.th-darmstadt.de
 
From: peterson@cs.colostate.edu (james peterson)
To: jm5p+@andrew.cmu.edu
Subject: Re: REQUEST:Low Fat Pasta Sauce Recipes 
Cc: 
 
One of my favorites is a sauce based upon Greek cooking:
 
Make a thick white sauce and thin with the juice of at least one lemon.
Add a small amount of parmesan cheese and add olives, artichoke hearts,
and chicken or veal cut up in small pieces.  I like green olives.
 
You can add a small amount of cinnamon and allspice for more authenticity.
-- 
james lee peterson				peterson@CS.ColoState.edu
dept. of computer science                       
colorado state university		"Some ignorance is invincible."
ft. collins, colorado  (voice:303/491-7137; fax:303/491-6639)
 
 
You should get the cookbook 365 Ways to Cook Pasta.  It's in nearly every
bookstore.  You can't go wrong with this book.  We love it.  I never thought
I would like linguine with brocolli and anchovies, but it's one of my
favorites.  I highly recommend you get this book.
 
M.J. Kelly
scarletbegonias@cmu.edu

 
Judi -- I'd definitely be interested in whatever you come up with!
 
Usually the only pasta sauce I make is a basic red sauce.  But my
recipe is really quick and easy.  The key is starting with crushed
tomatoes in puree.  I buy Hunt's Angela Mia brand -- I've only seen
it at Price Club -- the price there beats any supermarket brand by
a mile and the tomatoes are very high quality.  So when we go Price
Clubbing, I stock up (usually buy 3 packages of 4 big cans). 
 
To make the sauce, open the can and dump contents in saucepan.  Heat
slowly, stirring in herbs and spices as you go.   I use dried parsley,
oregano, basil, garlic powder, some dried red pepper flakes, and
freshly ground black pepper.  Maybe a little salt if needed, very
occasionally a pinch of sugar.  Really fast and very fresh tasting.
 
Sometimes I'll stirfry veggies in some low-fat Italian dressing
(haven't tried it w/ non-fat) and serve that over pasta with a 
little grated cheese.  Usually broccoli, carrots, fresh tomatoes,
peppers, or whatever's around.  
 
You could also try red pepper puree (I've not tried it yet -- when 
I can afford a red pepper I will :-).  Roast a red pepper -- put it
under the broiler 'til it starts turning black.  Turn the pepper
til the whole thing is charred.  You can also do this in the flame
of a gas stove burner, but I think the broiler is easier.  Then 
put the pepper in a paper bag, seal it up for 10-15 minutes, and 
then strip the charred skin off the pepper.
 
 Cut the pepper in chunks, reserving a few chunks.  Put most of
the chunks in your food processor and puree.  Add a few spices 
and warm up, serve over pasta.
 
 
 
 
Subject: Re: REQUEST:Low Fat Pasta Sauce Recipes
 
Here's a quick and easy pasta sauce I make when I'm not into
much preparation -- Start the water boiling first and don't start
the "sauce" until the pasta is about to go in.
I don't measure ingredients, so I'll just give a description.
 
>> in a small cast iron pan -- add some olive oil (probably about
      1/4 cup for two)
>> chop some garlic cloves -- I use three or four if it's just for me.
>>sautee the garlic in the olive oil (they lose potency, thats why you
use alot)
     along with a bay leaf.
>> when the garlic is just starting to brown add a little bit of ground thyme
        and rosemary
 >> I'ts ready when the garlic is all golden brown.  Take it off the
heat BEFORE
       it's actually done -- the garlic will still cook in the hot oil for abou
t a minute
       after you remove the heat.
       
Add it to the pasta along with any of the following:
fresh ground black pepper
(salt)
fresh steamed vegatables (broccoli's my favorite with this)  
 
I usually do not cook with salt, but you can add it if you must.
I also usually put heaps of fresh grated parmesan on it -- but depending
on how low fat you want -- it can easily be skipped.
 
Have lots of fresh Italian bread around to soak up the extra olive oil left on 
your plate!
 
 
John Hopper   	Lamont-O-Sphere II "Keeping what matters out of sight."
	      	PHONE:  914-365-8627
	    	FAX:    914-365-0718
        	EMAIL:  jrh@lamont.ldgo.columbia.edu
 
 

Thanks again to all who shared their sauces.  I will post more as they
come.  These all seem great--I am trying the red pepper sauce tonight! 
Judi
Newsgroups: rec.food.cooking