This lively low-saturated fat pasta dish contains lots of tomatoes and herbs and very little oil.

INGREDIENTS

* 1 tablespoon olive oil

* 2 cloves garlic, minced

* 1/4 cup freshly minced parsley

* 4 cups ripe tomatoes, chopped

* 1 tablespoon fresh basil, chopped or 1 teaspoon dried basil

* 1 tablespoon oregano leaves, crushed or 1 teaspoon dried oregano

* 1/4 teaspoon salt

* ground red pepper or cayenne pepper to taste

* 8 oz. uncooked fusilli pasta (4 cups cooked)

* 1/2 lb. cooked chicken breasts, diced into 1/2-inch pieces (3/4 lb. raw) (optional)

DIRECTIONS
1. Heat oil in a medium saucepan. Sauté garlic and parsley until golden.

2. Add tomatoes and spices. Cook uncovered over low heat 15 minutes or until thickened, stirring frequently. Add chicken and continue cooking for 15 minutes until chicken is heated through and sauce is thick.

3. Cook pasta in unsalted water. Drain.

4. To serve, spoon sauce over pasta and sprinkle with coarsely chopped parsley. Serve hot as a main dish and cold for the next day’s lunch.

Yield: 4 servings–Serving Size: 1 cup
from SparkPeople

Serves: 2

INGREDIENTS
1/2 cup low-fat plain or vanilla yogurt
1 medium banana, quartered
2 tablespoons peanut butter
1-1/2 tablespoons honey
1/4 cup ice cubes
1/2 cup non-fat milk

DIRECTIONS
1. Purée all ingredients in a blender until smooth.

NUTRITION INFO (per serving)
Calories: 229.9
Fat: 9.4 g
Carbohydrates: 30.3 g
Protein: 9.7 g

from Spark People

This recipe serves: 4

Preparation time: 20 mins
Cooking time: 15 mins

Ingredients

salt to taste

freshly ground black pepper

4 ripe plum tomatoes, chopped or 12 cherry tomatoes, halved

1/2 small red onion, finely chopped

1 jalapeño chili pepper, seeded and diced

2 tablespoons chopped fresh cilantro

1/4 cup fresh lime juice

1/2 avocado

1/2 cup non-fat, plain yogurt

1/2 small red onion

1/4 cup fresh lime juice

1/4 cup fresh cilantro

4 boneless, skinless chicken breasts, about 4 to 6 ounces each

Cooking Instructions

For the salsa:
1. In a small bowl, combine the tomatoes, red onion, pepper and cilantro.

2. Chop the avocado and sprinkle it with 2 tablespoons of lime juice to keep it from browning. Add the avocado and remaining lime juice to the bowl and toss to combine.
(This can be made in advance and stored in the refrigerator for up to 1 day.)

For the chicken:
1. In a small food processor, puree the yogurt, red onion, lime juice and cilantro to make a yogurt marinade.

2. Transfer the marinade to a shallow bowl or a plastic bag. Add the chicken and coat well with the marinade. Refrigerate for 1 hour or up to 8 hours.

3. Preheat the grill to medium-high.

4. Remove the chicken from the marinade, discard the remaining marinade and season the chicken with salt and pepper. Grill the chicken on both sides until it is cooked through, about 6 minutes per side.

5. Serve the chicken with tomato-avocado salsa.

Nutrition Facts

Serving Size:1 chicken breast with salsa

Amount Per Serving

• Calories 283
• Protein 43 g
• Total Carbohydrate 16 g
• Dietary Fiber 4 g
• Soluble Fiber 0 g
• Sugar 8 g
• Total Fat 6 g
• Saturated Fat 1 g
• Monounsaturated Fat 1 g
• Polyunsaturated Fat 1 g
• Trans Fatty Acid (tfa) 0 g
• Omega-3 Fatty Acid 0 g
• Omega-6 Fatty Acid 1 g
• Cholesterol 99 mg
• Percent Calories from Fat 18 %
• Percent Calories from Protein 60%
• Percent Calories form Carbs  22%

from foodfit.com

MAKES 8 SERVINGS -  PER SERVING (about 1 cup): 100 calories, 1g fat, 6g fiber — POINTS® value 1* for all you weight watcher gals!

Submitted by Elaine S.

Ingredients:
1 1/2 cups fat-free vegetable broth
1 cup canned garbanzo beans (chickpeas), drained
One 6-oz. can tomato paste
1 eggplant, peeled and cut into 1/2-inch cubes
1 tomato, coarsely chopped
2 cups coarsely chopped zucchini
1 cup coarsely chopped carrot
1 cup cubed butternut squash
1 cup chopped onion
1 tbsp. chopped garlic
1 tsp. extra-virgin olive oil
1 tsp. dried basil
1/3 tsp. cinnamon
1/4 tsp. salt, or more to taste
1/8 tsp. paprika
1/8 tsp. ground ginger
1 no-calorie sweetener packet (like Splenda)
Directions:
Place all the veggies and the garbanzo beans in your crock pot.
In a medium bowl, combine broth, tomato paste, garlic, olive oil, basil, cinnamon, salt, paprika, ginger, and sweetener. Mix well and pour evenly over the contents of the crock pot. Gently stir to allow the sauce to coat the veggies.
Cover and cook on high for 4 hours. (OR cover and cook on low for 7 - 8 hours.) If you like, add additional salt to taste. Enjoy!

3/4 cup all-purpose flour

3/4 cup wheat flour

3/4 cup sugar

1/4 cup oat bran

1/4 cup wheat germ or ground flax seed

1 tsp baking powder

1 tsp baking soda

1/4 tsp salt

1-1 1/2 cups blueberries

1/2 cup chopped walnuts

1 banana mashed

1 cup buttermilk

1 egg/1 egg white

1 tsp vanilla extract

Preheat to 350 degrees F. Spray a 12 mold regular size muffin pan with cooking spray. In a large bowl, combine flours, sugar, oat bran, wheat germ, baking powder, baking soda and salt. Gently stir in blueberries and walnuts.

In a separate bowl, combine mashed banana, buttermilk, egg & vanilla. Combine wet & dry ingredients.

Spoon the batter evenly into the into 12 muffin cups. Bake for 15-18 minutes, or until the tops are golden and a cake tester inserted into the center of a muffin comes out clean. Transfer the pan to a rack to cool for 5 minutes before removing each muffin and placing on a wire rack to cool.

This recipe is from Ellie Krieger. It is great for breakfast.

Serves 1; serving size: 1 cup

INGREDIENTS

• 1⁄2 cup nonfat milk

• 1⁄2 cup plain nonfat yogurt

• 1 cup frozen unsweetened blueberries

• 1 teaspoon honey

I found this recipe in Shape magazine and it is excellent!

Serves 4

Prep time: 10 minutes

Cook time: 23 minutes

1 tablespoon olive oil
1 large clove garlic, smashed
1/2 cup chopped scallions, divided
1/2 pound ground turkey
2 tablespoons chili powder
1 can (28 ounces)
crushed tomatoes
1 can (15 ounces) kidney beans,
rinsed and drained
1 medium red bell pepper, diced
1 cup carrot, diced
1/2 teaspoon brown sugar
salt to taste

* In a large saucepan heat oil over medium-high heat until hot but not smoking. Toss in garlic and all but 2 tablespoons of the scallions and cook, stirring frequently, for 1 minute.

* Add turkey and continue to cook, breaking up meat with a wooden spoon, until browned, about 2 to 3 minutes. Stir in chili powder and cook for 1 more minute. Add tomatoes, kidney beans, bell pepper, carrot, brown sugar, and salt to taste. Bring to a boil over high heat.

* Reduce heat to low, cover, and simmer for 15 minutes. Divide among 4 bowls and garnish with the remaining 2 tablespoons of scallions. Top with nonfat sour cream if desired.

Nutrition score per serving

(1 cup) 268 calories, 9 g fat (27% calories), 2 g saturated fat, 40 g carbs, 17 g protein, 11 g fiber, 106 mg calcium, 6 mg iron, 789 mg sodium

* TIP Make a double batch and freeze leftovers in single-serving containers. They’ll last for two to three months.