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                 PARMESAN RICE & PASTA PILAF




After the pasta and onion are sauteed, the oil is drained to minimize the fat content of this interesting pilaf.
2 Tbsp olive oil
1/2 C finely broken vermicelli, uncooked
2 Tbsp diced onion
1 C long-grain white rice, uncooked
11/4C   hot chicken stock
11/4 C   hot water
1/4 tsp ground white pepper
1 bay leaf
2 Tbsp grated parmesan cheese
 



1-In a large skillet, heat oil. Sauté vermicelli and onion until golden brown, about 2 to 4 minutes over medium-high heat. Drain off oil.
2-Add rice, stock, water, pepper, and bay leaf. Cover and simmer 15-20 minutes. 3-Fluff with fork. Cover and let stand 5-20 minutes. Remove bay leaf.
4-Sprinkle with cheese and serve immediately.

Yield: 6 servings--Serving Size: 2/3 cup each
Each serving provides:

Calories: 172
Total fat: 6 g
Saturated fat: 1 g
Cholesterol: 4 mg
Sodium: 193 mg
 
                                          RED HOT FUSILLI




This lively low-saturated fat, cholesterol-free pasta dish contains lots of tomatoes and herbs and very little oil.
1 Tbsp olive oil
2 cloves   garlic, minced
1/4 C freshly minced parsley
4 C  ripe tomatoes, chopped
1 Tbsp   fresh basil, chopped or 1 tsp dried basil
1 Tbsp   oregano leaves, crushed or 1 tsp dried oregano
1/4 tsp   salt
to taste   ground red pepper or cayenne
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)
 



1-Heat oil in a medium saucepan. Saute garlic and parsley until golden.
2-Add tomatoes and spices. Cook uncovered over low heat 15 minutes or until thickened, stirring frequently. If desired, add chicken and continue cooking for 15 minutes until chicken is heated through and sauce is thick.
3-Cook pasta firm in unsalted water.
4-To serve, spoon sauce over pasta and sprinkle with coarsely chopped parsley.
5-Serve hot as a main dish and cold for the next day's lunch.

Yield: 4 servings--Serving Size: 1 cup
Each serving provides:

Calories: 304
Total fat: 5 g
Saturated fat: less than 1 g
Cholesterol: 0 mg
Sodium: 285 mg

WITH CHICKEN:

Calories: 398
Total fat: 7 g
Saturated fat: 1 g
Cholesterol: 44 mg
Sodium: 325 mg
 
                      SWEET AND SOUR SEASHELLS




Draining the marinade before serving keeps the fat and sodium low in this cold pasta salad.

1 lb uncooked small seashell macaroni (9 cups cooked)
2 Tbsp   vegetable oil
3/4 C sugar
1/2 C cider vinegar
1/2 C wine vinegar
1/2 C water
3 Tbsp   prepared mustard
to taste   black pepper
2 oz jar   sliced pimentos
2 small   cucumbers
2 small   onions thinly sliced
18 lettuce leaves
 

1-Cook macaroni in unsalted water, drain, rinse with cold water and drain again. Stir in oil.
2-Transfer to 4-quart bowl. Place sugar, vinegars, water, prepared mustard, salt, pepper, and pimento in blender. Process at low speed 15-20 seconds, or just enough so flecks of pimento can be seen. Pour over macaroni.
3-Score cucumber peel with fork tines. Cut cucumber in half lengthwise, then slice thinly. Add to pasta with onion slices. Toss well.
4-Marinate, covered, in refrigerator 24 hours. Stir occasionally.
5-Drain and serve on lettuce.
Yield: 18 servings--Serving Size: 1/2 cup

Each serving provides:

Calories: 149
Total fat: 2 g
Saturated fat: less than 1 g
Cholesterol: 0 mg
Sodium: 33 mg