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Mushroom and Cheese Frittata

6 egg whites 3 whole eggs 2 Tbsp milk 1/4 tsp salt 1/4 tsp freshly cracked black pepper nonstick cooking spray 8 oz mushrooms, sliced 1/2 small onion, chopped 1 medium zucchini, sliced into rounds 2 oz Gruyere cheese, grated 3 Tbsp parmesan, grated 1 tsp chopped fresh thyme Preheat the broiler. Whisk egg whites, […]

Pumpkin Black Bean Soup

2 tablespoons extra-virgin olive oil 1 medium onion, cut in small dice Juice and zest of two limes (divided) 3 cloves garlic, peeled 2 fresh red chiles (such as jalapenos), seeded and sliced 1 bunch fresh cilantro, stemmed and roughly chopped 2 1/2 teaspoons ground cumin 1/2 teaspoon chili powder 1/4 teaspoon chipotle chile powder […]

Zucchini Ratatouille

recipe ingredients 3 med. zucchini, sliced 1/4″ thick 2 sm. eggplant, quartered and sliced into 1/4″ thick pieces 2 sm. sweet onions, quartered and separated 2 cloves garlic, minced 2 Tbsp. olive oil 2 med tomatoes, cut into thin wedges 2 Tbsp. fresh chopped basil salt and pepper 1/4 c. fat-free vinaigrette salad dressing 2 […]

Veggie Calzones

recipe ingredients 3/4 cup sliced fresh mushrooms 3/4 cup halved and thinly sliced zucchini 1/2 cup sweet red pepper, chopped 1/4 cup sliced green onions 1/4 teaspoon garlic salt 1/4 teaspoon dried basil 1 10-ounce can refrigerated pizza crust 1 cup low fat mozzarella cheese 1 egg white, beaten recipe directions Heat oven to 425 […]

Vegetable Strudel

recipe ingredients 5 cups fresh spinach leaves 2 medium red sweet peppers, cut into 1-inch strips 1 medium yellow summer squash, cut into 1-inch strips 2 carrots, shredded 1/2 cup sliced fresh mushrooms 4 green onions, sliced (1/2 cup) 1/4 cup oil-packed dried tomatoes, drained well and chopped 3 tablespoons grated Parmesan cheese 1 tablespoon […]

Vegetable Lasagna

recipe ingredients 9 lasagna noodles 2 cans tomato sauce 1 tablespoon minced garlic 1/4 teaspoon dried oregano 1 10-ounce package frozen chopped broccoli, thawed and pressed of liquid 1 cup shredded carrots 2 cups lowfat cottage cheese 1/4 cup grated parmesan cheese 1 cup shredded lowfat mozzarella cheese recipe directions Boil lasagna noodles until barely […]

Tuscan Beans and Vegetables

recipe ingredients 3 cans (19 oz each) cannellini or other white beans, rinsed 1 1/2 lb butternut squash, peeled and cut into 1 inch chunks 1 medium onion, cut in half lengthwise and sliced thin 1 box (10 oz) frozen chopped spinach, thawed and squeezed dry 1 Tbsp. freshly grated lemon peel 1 tsp. dried […]

Totellini with Creamy Vegetables

recipe ingredients 1 package (9 oz) refrigerated cheese filled tortellini 1 package (9oz) frozen artichoke hearts 1/2 of a 6 ounce package frozen pea pods 1 jar (7 oz) roasted sweet red peppers, drained and cut into strips 1/2 of an 8 oz package reduced fat cream cheese, cut up 1 cup evaporated skim milk […]

Tortilla Pie

recipe ingredients 1 Tbsp. olive oil 1 cup chopped red bell pepper 3/4 cup chopped green bell pepper 1/2 cup chopped red onion 1(4.5-ounce) can chopped green chiles, drained 2 Tbsp. minced fresh cilantro 1 tsp. dried oregano 1 tsp. chili powder 1/2 tsp. ground cumin 2 cups no-salt added tomato juice 2 (15 oz) […]

Tomato Parmesan Quiche

recipe ingredients 1 recipe low-fat pie crust (recipe below) 1 cup chopped mushrooms 3/4 cup chopped green onion 1/4 cup flour 1/4 tsp. black pepper 1/4 tsp. salt 6 ripe plum tomatoes, sliced thickly 2 ounces freshly grated parmesan cheese egg substitute equivalent to 2 eggs 1 cup skim milk recipe directions Preheat oven to […]

Tomato and Spinach Strata

recipe ingredients Tomato sauce: 1 1/2 tsp. olive oil 1 onion, chopped 3 cloves garlic, minced 2 cans (28 oz each) plum tomatoes, drained 1 bay leaf 1/2 tsp. dried thyme or oregano 2 Tbsp. chopped fresh parsley salt and fresh ground black pepper to taste Strata: 1 Tbsp. olive oil 2 onions, chopped 3/4 […]

Three Cheese Tortilla Calzones

recipe ingredients 1/3 cup non-fat ricotta cheese 4 (8 to 10″) fat-free whole-wheat flour tortillas 2 Tbs. Parmesan cheese, grated 4 Tbs. part-skim mozzarella cheese 1/2 cup no sugar added Ragu Light chunky pizza sauce recipe directions Heat oven to 350 degrees F. In small bowl, combine ricotta and Parmesan cheeses; blend well. Spoon 2 […]

Tex-Mex Frittata for Two

recipe ingredients 1/3 cup thinly sliced green onions 3 Tbsp. canned chopped green chiles 1 tsp. chili powder 1/2 tsp. ground cumin 4 large egg whites 1 large egg 1 can (15 oz) no-salt added black bean, rinsed and drained 3 garlic cloves, minced 1/2 cup shredded Pepper-Jack cheese 2 Tbsp. nonfat sour cream 2 […]

Tempeh Tostadas

recipe ingredients 1 medium onion, chopped 3 jalepeno or serrano peppers, seeded and finely chopped 2 cloves garlic, minced 1 Tbsp. cooking oil 12 oz. tempeh, crumbled 1 cup hot taco sauce 1 tsp. ground cumin 6 (5 or 6 inch) corn tortillas 1 1/2 cups shredded lettuce 1 cup shredded reduced fat cheddar cheese […]

Summer Veggie Pie

recipe ingredients 13 ounces frozen shredded potatoes salt and pepper to taste 1 large onion, sliced thinly 1/2 cup green onions, chopped 1 tsp. garlic, minced 2 tsp. olive oil 1-1/2 cup mushrooms, sliced thinly 3/4 cup broccoli, chopped 1 cup zucchini, sliced 1 pound extra firm tofu, drained 2 tsp. olive oil 2 Tbsp. […]

Spinach and Cheese Manicotti

recipe ingredients 1 (10 oz) pkg frozen chopped spinach olive oil flavored cooking spray 2 tsp. olive oil 2/3 cup finely chopped onion 2 cloves garlic, minced 1 (15 oz) carton light ricotta cheese 1/2 cup parmesean cheese, divided 2 egg whites 1/4 tsp dried crushed red pepper 1/8 tsp. ground nutmeg 8 manicotti shells* […]

Spicy Vegetable Ragout for a Crowd

recipe ingredients 1 lb. eggplant, cut into 3/4″ cubes 3 Tbsp. olive oil 3 cloves garlic, sliced 3 cups chopped onion 1 Tbsp. dried thyme 2 1/4 cups zucchini, diced 1 2/3 cups chopped red bell pepper 2 jalapeno peppers, seeded and minced 1 can (28 oz.) plum tomatoes, undrained and coarsely chopped 5 fresh […]

Spicy Portabellos with Vegetable Sauce

recipe ingredients 1 tbsp balsamic vinegar 1/4 tsp Hungarian paprika salt to taste 2 Portabello mushrooms 2 large sweet red peppers 2 cherry tomatoes 1/2 red onion, chopped 1 tsp olive oil 1 tblsp fresh, coarsely ground black pepper Coriander leaves recipe directions Whisk the balsamic vinegar, paprika, and salt together; set aside. Wipe the […]

Spaghetti with Salsa Cruda

recipe ingredients 1 1/4 lb. ripe tomatoes, seeded and diced (about 4 cups) 1 tsp. salt 1/4 cup finely chopped red onion 3 Tbsp. extra virgin olive oil, divided 1/4 cup coarsely chopped flat parsley 2 Tbsp. coarsely chopped fresh basil 3/4 lb. whole-grain spaghetti Freshly ground pepper recipe directions In a glass, ceramic, or […]

Scrambled Egg Burritos

recipe ingredients 1 cup egg substitute 1/4 cup shredded reduced-fat cheese (such as Sargento Light Shredded Cheese) 2 (10-inch) fat-free flour tortillas, warmed 1/4 cup salsa recipe directions In medium non-stick skillet sprayed with cooking spray, over medium heat, cook egg product, stirring occasionally until set. Divide egg mixture evenly between tortillas; top with cheese […]

Salsa and Cheese Casserole

recipe ingredients 1/2 cup chunky salsa, mild or medium, drained 3/4 cup egg substitute, equal to 3 eggs 1/3 cup all purpose flour 1 cup evaporated skim milk 6 oz. (1 1/2 cups) shredded reduced fat chedder cheese 2 oz. (1/2 cup) shredded monterey jack cheese 1 (8oz) can tomato sauce recipe directions Spray an […]

Roasted Vegetable Pasta

recipe ingredients 1 medium zucchini, diced 1 red or yellow bell pepper, diced 1 large onion, thinly sliced 1 Tbsp. olive oil salt and fresh ground pepper to taste 2 large tomatoes, chopped 1/4 cup chopped fresh basil 2 cloves garlic, minced 8 oz. spaghetti or linguine 1/2 cup feta cheese recipe directions Preheat oven […]

Roasted Vegetable Cheese Pie

recipe ingredients 2 cups cooked jasmine, basmati or long-grain rice 2 large egg whites, lightly beaten 1/4 cup grated Parmesan cheese 1 1/2 cups sliced zucchini 1 1/2 cups sliced yellow squash 1 cup thinly sliced onion 1 cup thinly sliced fennel bulb 1tsp. dried basil 1 tsp. dried oregano 1 tsp. olive oil 1/4 […]

Roasted Vegetable and Feta Pizza

recipe ingredients 3 red, yellow, and/or green bell peppers 1 onion, sliced into thin strips 1 (1 lb) loaf frozen whole wheat bread dough, thawed 1/2 tsp. crushed red pepper 1 cup shredded part skim mozzarella cheese 1 large red or yellow tomato, chopped 1 cup feta cheese 2 Tbsp. snipped fresh basil recipe directions […]

Roasted Mushrooms and Mixed Vegetables with Pasta

recipe ingredients 1 lb. mixed fresh mushrooms – cut in large pieces (mixture could include Portabella, Shiitake, Crimini, and Oyster) 1 sweet red bell pepper cut in 1-inch chunks 1 large zucchini cut in 1 inch chunks 1 medium onion cut in 8 wedges 2 tablespoons olive oil 1 teaspoon minced garlic 1/2 teaspoon salt […]

Rich Porcini Tomato Sauce

recipe ingredients 1 Tablespoon olive oil 1/2 pound fresh porcinis stemmed and thinly sliced OR 1/8 pound dried stems and pieces soaked 30 minutes 2 fresh garlic cloves, peeled 1/2 cup dry white wine 4-6 medium tomatoes, peeled, seeded, and diced Pinch of salt Pinch of fresh ground black pepper recipe directions Heat the oil […]

Rice-Crust Pizza

Variations On A Pizza Theme

from the American Institute for Cancer Research

One-pot meals are dinner solutions in many cuisines. The Chinese have stir-fries, Indians make curries and many countries in the Middle East and North Africa feature pilafs. Americans have taken ideas from a variety of cultures and adapted them to make their own versions of stews, chilis, casseroles and other one-pot meals.

A favorite American all-in-one meal is the pizza. With some minor adjustments, pizza is not out of bounds for the health- and diet-conscious. Since October is National Pizza Month, it’s a good time to look at the options.

Start by rethinking the traditional bready pizza crust. Instead, the pizza in the following recipe combines cooked rice with an egg and fresh herbs to make a crust. Relying mainly on fresh vegetables for toppings is an easy way to increase your daily servings of plant foods. They are also a smart substitute for fatty or processed meat toppings that contain dangerous nitrosamines. Low-fat mozzarella is a good pizza cheese choice for the health-conscious. For a very trendy as well as healthful pizza, use goat cheese and sun-dried tomatoes.

The rice pizza crust in the following pizza can serve as a canvas for any number of fresh ingredients that make a great-tasting pizza. It is a good opportunity to use the end-of-the-season tomatoes, zucchini and other vegetables, as well as fresh herbs like basil and thyme. Broccoli, mushrooms and eggplant would all be good additions.

Red Lentil Curry

recipe ingredients 2 cups red lentils 1 large onion, diced 1 Tbsp. vegetable oil 2 Tbsp. curry paste 1 Tbsp. curry powder 1 tsp. ground turmeric 1 tsp. ground cumin 1 tsp. chili powder 1 tsp. salt 1 tsp. sugar 1 tsp. minced garlic 1 tsp. ginger root, minced 1 (14.25 ounce) can tomato puree […]

Red Beans and Rice

recipe ingredients 1 tsp canola oil 1 cup chopped onion 1 cup chopped red bell pepper 1 tsp finely chopped garlic 1 Tbsp chopped fresh thyme leaves 1/2 tsp each salt and cayenne pepper 2 1/4 cups water 1 cup converted long-grain rice 1 (15-oz) can red kidney beans, rinsed and drained recipe directions Heat […]

Ratatouille Pizza

recipe ingredients 1/2 cup chopped onion 2 cloves garlic, minced 1 Tbsp. olive oil 4 medium tomatoes, peeled, seeded, and chopped 1 cup chopped, peeled eggplant 1 Tbsp. snipped fresh thyme, or 1 tsp. dried thyme 1/2 tsp. sugar 1/4 tsp. salt 1/8 tsp. pepper 1 16-oz thin crust Italian Bread Shell (Boboli) 2 medium […]

Quick Vegetarian Chili

recipe ingredients 1 Tbsp. canola oil 3 onions, chopped 1 carrot, diced in 1/4 inch squares 1 Tbsp. minced jalapeno 2 cloves garlic 3 tsp. chili powder 1 tsp. cumin 1 can (28 ounces) and 1 can (14 ounces) tomatoes, chopped 2 tsp. brown sugar 1 can (30 ounces) canned red kidney beans 1/3 cup […]

Potato Gnocchi in Gorgonzala Sauce

recipe ingredients 1 lb. baking potatoes, peeled and quartered 2 Tbsp. snipped fresh chives 3/4 tsp. salt 1/4 tsp. pepper 1 cup all purpose flour 1/4 cup finely chopped onion 2 Tbsp. margarine or butter 2 Tbsp. all purpose flour 1 3/4 cup lowfat or skim milk 1/4 cup crumbled Gorgonzola or blue cheese (1 […]

Potato Cheese Pie

recipe ingredients 4 1/2 cups frozen shredded hash brown potatoes 1 cup shredded reduced fat cheddar cheese 1/4 cup chopped red pepper 1/4 cup chopped tomato 3 Tbsp. finely chopped onion 3/4 cup skim milk 3/4 cup egg substitute 1/2 tsp. salt 1/4 tsp. fresh ground pepper recipe directions Combine all ingredients and pour into […]

Portobello Penne

recipe ingredients 8 ounces dried uncooked penne pasta 3 tablespoons margarine 2 teaspoons minced garlic 12 ounces sliced portobello mushrooms 1/2 cup white wine (or substitute with broth) 1/2 teaspoon salt 1/4 teaspoon pepper 1/4 cup chives recipe directions Cook pasta, drain and keep warm. In non-stick skillet heat 1/2 of margarine and add garlic […]

Pesto Pizza

recipe ingredients Crust: 4 – 4 1/2 cups flour 2 pkgs. Rapid Rise yeast 2 tsp. salt 1 tsp. sugar 2 tsp. olive oil 1 3/4 cup hot water Pizza: 1 1/2 cups packed fresh basil leaves 1 1/2 Tbsp. fresh grated Parmesan cheese 1 1/2 Tbsp. olive oil 1 clove garlic, minced 3 Tbsp. […]

Penne with Green Vegetable Sauce

recipe ingredients 2 carrots, peeled and finely diced 1 zucchini, finely diced 3 oz. fresh or frozen green beans, cut into 3/4 inch pieces 1 small leek, washed and sliced thin 2 Italian plum tomatoes, peeled and diced 1 handful of fresh flat leaf parsley, finely chopped 1 Tbsp. extra virgin olive oil 1/2 tsp. […]

Pastitsio

recipe ingredients 3 cups uncooked ziti pasta 2 1/2 cups peeled, cubed 1/2″ thick eggplant 1 medium onion, chopped 1 15-ounce can chunky tomato sauce 1/2 teaspoon dried oregano 1/2 teaspoon cinnamon 2 cups milk 2 tablespoons flour 1/4 teaspoon salt 1/8 teaspoon pepper 1/2 cup egg substitute 1/2 cup grated parmesan cheese 3 tablespoons […]

Pasta with Spicy Tomato Sauce

recipe ingredients 1 medium onion, chopped 3 large cloves garlic,minced 1 Tbsp. olive oil 2 lb. Italian plum tomatoes, peeled, seeded, and coarsely chopped 1/2 tsp. salt 1/4 tsp. crushed red pepper 1/4 cup snipped fresh basil or 2 tsp. dried basil, crushed 1 Tbsp. capers, drained 6 ounces fresh pasta recipe directions In a […]

Pasta with Roasted Tomatoes

recipe ingredients Roasted Tomatoes: 2 lb. tomatoes (use Roma or cluster tomatoes) 1 tbsp. olive oil 1 clove garlic, minced 1/2 cup loosely packed shredded fresh basil salt and pepper to taste Pasta and Cheese mixture: 1 cup part skim ricotta cheese 1/4 cup parmesan cheese 2 tbsp. minced fresh oregano, or 1 tbsp. dried […]

Pasta with Ricotta and Vegetables

recipe ingredients 8 oz. dried penne pasta 2 1/2 cups fresh broccoli florets 1 1/2 cups fresh asparagus or green beans, cut in 1 inch pieces 2 large ripe tomatoes 1 cup light ricotta cheese 1/4 cup shredded basil 4 tsp. snipped fresh thyme 4 tsp. balsamic vinegar 1 Tbsp. olive oil 1 clove garlic, […]

Pasta with Eggplant Sauce

recipe ingredients 2 tbsp olive oil 1 large eggplant, peeled and cut into 3/4-inch (2-cm) cubes 1 onion, finely chopped I garlic clove, minced 2 large red bell peppers, seeded and coarsely chopped 1 lb plum tomatoes, about 9, chopped into chunks 2 tbsp balsamic vinegar 3/4 tsp salt 1/4 tsp freshly ground black pepper […]

Pasta with Chickpea Sauce

recipe ingredients 1 lb. dried penne 2 tsp. olive oil 1 onion, thinly sliced 1 red bell pepper, deseeded and sliced 1 can (14 oz) chopped tomatoes, undrained 1 can (15 oz) chickpeas, undrained 1 Tbsp. dry vermouth (optional) 1 tsp. dried oregano 1 large bay leaf 2 Tbsp. capers salt and fresh ground black […]

Pasta Primavera

recipe ingredients 8 oz. thin asparagus spears, cut in half 4 oz. snowpeas, trimmed 4 oz. baby corn 8 oz. whole baby carrots, trimmed 1 red bell pepper, chopped 8 scallions, sliced 8 oz. dried pasta, such as penne 2/3 cup low fat cottage cheese 2/3 cup nonfat plain yogurt 1 Tbsp. lemon juice 1 […]

Pasta Pomodoro

recipe ingredients 14 medium Italian plum tomatoes 1/4 cup fresh basil leaf 1 medium garlic clove — minced 6 ounces mozzarella cheese, part skim milk, shredded 1 Tbsp. olive oil 10 ounces dried fusilli pasta recipe directions Fill a pot with enough water to cover the tomatoes. Bring to a boil and put the tomatoes […]

Pasta and Pesto

recipe ingredients 1/2 cup fat free chicken broth or Pacific No-Chicken Broth, or vegetable broth 1 cup packed fresh basil leaves 2 cloves garlic, minced 1/4 cup parmesan cheese 8 ounce box linguini, cooked and drained recipe directions In blender or food processor place broth, basil, garlic and cheese. Cover and blend until smooth. Toss […]

Moroccan Vegetable Stew with Couscous

recipe ingredients 1 Tbsp. oil 2 med carrots, sliced 1/4″ thick 1 1/2 lb butternut squash, peeled and cut into 1 inch cubes 1 med onion, chopped 1 can (15 oz) garbanzo beans, drained 1 can (14 oz) stewed tomatoes 1/2 cup pitted prunes, chopped 1/2 tsp. cinnamon 1/2 tsp. salt 1/8 tsp. crushed red […]

Mexican Pasta Vegetable Bake

recipe ingredients 3 cups rotini pasta, uncooked 2 jars (16 oz. each) thick and chunky salsa 2 cups Kraft 2% Milk Reduced Fat Sharp Cheddar Cheese, divided 1 cup nonfat cottage cheese 1 can (16 oz.) black beans, rinsed, drained 1 pkg. (10 oz.) frozen whole kernel corn, thawed, drained 1/4 cup chopped fresh cilantro […]

Mediterranean Pasta

recipe ingredients 4 cups chopped tomato 1 tablespoon olive oil 1 tablespoon red wine vinegar 2 tablespoons chopped fresh basil 1/4 teaspoon salt 1/8 teaspoon crushed red pepper 1 clove garlic — minced 4 cups cooked angel hair pasta 1/4 cup crumbled feta cheese — (1 ounce) recipe directions Combine all ingredients except feta cheese. […]

Low Fat Vegetables Stroganoff in Slow Cooker

recipe ingredients 1 tsp olive oil 1/2 c onion, sliced 3 c mushrooms, sliced 1 Tbsp. minced garlic 2 med carrots, finely chopped 10 oz broccoli frozen 2 Tbsp. tomato paste 1 c vegetable broth 2 tsp cornstarch 1/4 c plain nonfat yogurt 1/4 c sour cream, lite 4 c noodles, cooked recipe directions Slow […]

Low-Fat Basil Pizza

recipe ingredients 1 can (10 oz.) refrigerated pizza crust dough 1/3 cup tomato paste 1/2 teaspoon dried oregano 2 tablespoons drained capers 1 cup (4 oz.) shredded reduced-fat or part-skim mozzarella cheese 1/4 cup grated parmesan cheese 1/2 to 3/4 cup slivered fresh basil leaves 1/2 teaspoon hot chili flakes recipe directions Unfold dough. In […]

Linguine with Mushroom Caesar Sauce

recipe ingredients 8 ounces linguine (uncooked) 2 Tbsp. olive oil 1 cup sliced onion 1 pound fresh White mushrooms, sliced 1 tsp. minced garlic 1 jar (7 ounces) roasted red peppers, chopped 1/4 tsp. salt 1/8 tsp. ground black pepper 1 1/2 cups small Italian-flavored croutons 1/3 cup grated Parmesan cheese recipe directions Fill a […]

Italian Stuffed Bell Peppers

recipe ingredients 2 tsp. olive oil 1 red onion, sliced 1 zucchini, diced 4 oz. mushrooms, sliced 1 clove garlic, crushed 14 oz can chopped tomatoes 1 Tbsp. tomato paste 1 oz. pine nuts 2 Tbsp. fresh chopped basil 4 large yellow bell peppers 1/4 cup finely grated fresh parmesan cheese salt and fresh ground […]

Impossible Vegetable Pie

recipe ingredients 1 box frozen chopped broccoli, thawed but not cooked 1/3 cup chopped onion 1/3 cup chopped green bell pepper 1 cup shredded cheddar cheese (4 ounces) 1/2 cup Bisquick® Original baking mix 1 cup milk 1/2 tsp. salt 1/4 tsp. pepper 1/2 cup egg beaters or other egg substitute recipe directions Preheat oven […]

Hearty Winter Squash and Portobello Penne

recipe ingredients vegetables: 1 Tbsp. olive oil 1/2 cup water 3 onions, cut into 1/2 slices and separated into rings 1 lb. butternet squash, peeled, seeded, and cut into 1/2 inch cubes 1/2 tsp. ground pepper 12 oz. portobello mushrooms, sliced 2 Tbsp. chopped fresh thyme, or 2 tsp. dried thyme croutons: 8 oz. unsliced […]

Halloween Linguine

Color Scheme For Halloween Menu

from the American Institute for Cancer Research

One place to get in the spirit of Halloween is in the kitchen. Prepare a whole meal or a few dishes with the traditional orange-and-black color scheme, and you’re at a Halloween party.

Serve baby carrots with a black olive tapenade dip, pumpkin soup with black beans, or shredded carrots with dark raisins or chopped dates.

As is appropriate for Halloween, the colors orange and black can be traced back to the occult and to commemorative masses held in the late fall. Some historians connect the orange color to the unbleached beeswax candles used in the ceremonies. Others contend orange is the color of the autumn harvest. All seem to agree that black came to Halloween as a symbol of death and darkness.

A black and orange pasta dish would be a perfect centerpiece for a Halloween meal. There are black pastas available made from squid ink, but they can be difficult to find. Either spinach linguine or a whole-wheat pasta will give much the same effect when paired with the other ingredients. Black olives and bright orange bell peppers are almost enough to provide the appropriate color scheme.

Whole-wheat pasta is a good source of dietary fiber and has a chewy texture that goes well with robustly-flavored vegetable sauces.

Sweet bell peppers come in pale to dark green, yellow, orange, red and purple. They are all mild in flavor. Green bell peppers are picked when they are immature and are acidic and somewhat bitter. As they ripen, they turn bright colors and become sweeter.

Besides their pretty colors, bell peppers are an excellent source of vitamin C and contain good amounts of vitamin A as well as small amounts of calcium, phosphorous, iron, thiamine, riboflavin and niacin.

Black olives provide the color contrast for this Halloween dish. They add a little fat but it is unsaturated fat, the kind that lends flavor and texture to food without raising blood cholesterol. Some garlic, hot pepper and fresh herbs will make this a dish welcome to most witches and goblins.

Greek Lasagna

recipe ingredients 1 1/4 cups part-skim ricotta cheese 9 oz. drained soft tofu 3 oz. crumbled feta cheese 3 pkgs (10 oz each) frozen chopped spinach, thawed 1/2 cup thinly sliced scallions 1 T. dried dill weed 1/2 tsp. salt 1/4 tsp nutmeg 1/4 tsp fresh ground black pepper 9 oz. lasagna noodles (9 noodles) […]

Frittata Primavera

recipe ingredients 1 medium onion, chopped 1 medium red or green pepper, cut into strips 1 medium potato, peeled and grated (about 1 cup) 1 cup coarsely chopped broccoli 1 teaspoon dried oregano leaves 1/8 teaspoon ground black pepper 1 tablespoon margarine or butter 1 cup egg substitute recipe directions Cook onion, pepper, potato, broccoli, […]

Fettucini with Vegetable Alfredo Sauce

recipe ingredients 1 1/2 cups lowfat cottage cheese 3 tablespoons skim milk 1/2 cup chopped red bell pepper 1 clove minced garlic 1/2 cup frozen peas 1/8 teaspoon salt 1/8 teaspoon pepper 8 ounces fettucine, cooked and drained 2 tablespoons parmesan cheese 1 tablespoon fresh basil recipe directions In a blender, combine cottage cheese and […]

Fettuccini with Creamy Tomato Sauce

recipe ingredients 8 ounces fettuccini, dried 1/4 cup chopped onion 2 cloves garlic, minced 2/3 cup lowfat ricotta cheese 1 tablespoon chopped fresh basil 1 tablespoon chopped fresh chives 2 teaspoons sugar 1/8 teaspoon black pepper 1 can (about 14 ounces) diced tomatoes, undrained recipe directions Cook and drain fettucini as directed on package, omitting […]

Easy Vegetarian Chili

recipe ingredients 4 sweet red bell peppers (or 2 red and 2 yellow), diced 2 large sweet onions (such as Vidalia), diced 4 cloves garlic, minced 2 Tbsp. olive oil 1 can (15 oz) vegetable broth 2 large cans (28 oz each) crushed tomatoes 2 cans (15 oz each) black beans, drained 2 cans (15 […]

Eggplant Parmesan Pizza

recipe ingredients Pizza Dough (recipe at bottom of page) prepared 2 small eggplants 2 Tbsp. olive oil 4 medium tomatoes 2 Tbsp. shredded fresh basil 1 clove garlic, minced salt and fresh ground black pepper to taste flour for dusting 4 oz. part skim mozzarella cheese 1 Tbsp. fresh grated parmesan cheese recipe directions Preheat […]

Eggplant Parmesan (2)

recipe ingredients 2 eggplants (about 2 pounds total) 3 egg whites 1 cup plain dry bread crumbs 1/2 cup grated parmesan cheese, divided 1/2 tsp. salt 1/2 tsp. black pepper 2 1/2 cups canned crushed tomatoes 1/2 cup slivered fresh basil or 1 Tbsp. dried basil 3/4 cup shredded part skim mozzarella cheese, divided recipe […]

Eggplant Parmesan

recipe ingredients 2 medium eggplants, cut in 1/2 inch slices 1 tablespoon reduced fat margarine 1/4 cup chopped onion 1 tablespoon minced garlic 2 cups spaghetti sauce 1/4 cup red wine 1/4 cup grated parmesan cheese 1 cup shredded low fat mozzarella cheese recipe directions Arrange eggplant slices on cookie sheet and broil 4 inches […]

Easy Garden Bake

recipe ingredients 1 cup chopped zucchini 1 large tomato, chopped (1 cup) 1 medium onion, chopped (1 cup) 1/3 cup grated Parmesan cheese 1/2 cup Bisquick® Reduced fat baking mix 1 cup fat-free (skim) milk 1/2 cup fat-free cholesterol-free egg substitute 1/2 teaspoon salt 1/8 teaspoon pepper recipe directions Heat oven to 400°. Grease 9-inch […]

Double Squash Pasta

recipe ingredients 6 ounces uncooked dried linguine 1/2 cup water 2 cups summer squash, halved and cut in 1/4 inch slices 2 cups zucchini squash, halved and cut in 1/4 inch slices 1 cup cherry tomatoes, quartered 1/4 cup reduced fat margarine 2 teaspoons dried dill weed 2 teaspoons lemon juice 1/4 teaspoon salt 1/4 […]

Crustless Mushroom Quiche

recipe ingredients 2 cups sliced mushrooms 1 onion, diced medium 10 oz. pkg chopped spinach, thawed and sqeezed dry 1/4 cup plain bread crumbs 2 cups skim milk 8 egg whites 1/4 cup Parmesan cheese 1 tsp. garlic powder 1 tsp. Italian seasoning 1/2 tsp. fresh cracked black pepper recipe directions Preheat oven to 350*F. […]

Crispy Tofu and Vegetables

recipe ingredients 1 (10 1/2 oz) package light extra firm tofu, drained 3 Tbsp. reduced sodium tamari or soy sauce 8 green onions 8 oz. pea pods (2 cups) strings and tips removed 1 Tbsp. sesame oil 1 red sweet bell pepper, cut into long thin strips 1 yellow sweet bell pepper, cut into long […]

Crimson Pasta Toss

recipe ingredients 12 ounces dried penne pasta 12 ounces light firm tofu, drained 1/4 cup oil packed sun dried tomatoes, drained 1/4 cup chicken broth, vegetable broth, or Pacific no-chicken broth 1 tsp. dried oregano 1 tsp. dried basil 1 to 2 chipotle peppers in adobo sauce 2 cloves garlic, minced 1/2 tsp. salt recipe […]

Creamy Spinach Penne

recipe ingredients 12 oz. fresh spinach leaves, stemmed 12 oz. penne pasta, uncooked 1 clove garlic 1 cup low fat cottage cheese 1/4 cup milk 1/4 cup grated parmesan cheese 1 tsp. dried basil leaves, crushed 1/2 tsp. salt 1/4 tsp. black pepper 1 jar (12 oz.) roasted red peppers, drained, chopped recipe directions Place […]

Creamy Pasta Primavera

recipe ingredients 8 oz. bow tie pasta, uncooked 1 cup broccoli flowerets 1 cup sliced carrots 1 pkg. (8 oz.) PHILADELPHIA FREE Fat Free Cream Cheese, cubed 3/4 cup skim milk 1/4 cup (1 oz.) KRAFT FREE Nonfat Grated Topping 1/4 cup chopped green onions 1/2 tsp. Italian seasoning 1/4 tsp. garlic powder recipe directions […]

Creamy Bow Tie Primavera

recipe ingredients 8 oz. bow tie pasta, uncooked 1 cup broccoli flowerets 1 cup sliced carrots 1 pkg. (8 oz.) PHILADELPHIA FREE Fat Free Cream Cheese, cubed 3/4 cup skim milk 1/4 cup (1 oz.) KRAFT Reduced Fat Parmesan Style Grated Topping 1/4 cup chopped green onions 1/2 tsp. Italian seasoning 1/4 tsp. garlic powder […]

Chili Cheese Burritos

recipe ingredients 1 1/2 cups shredded zucchini 1 1/2 cups thinly sliced green onions 3 cups cooked rice 3/4 cups fat-free Monterey Jack with jalapeno peppers 3 tablespoons canned chopped green chiles 3/4 teaspoon salt 3/8 teaspoon black pepper 3/4 cup fat-free sour cream 6 flour tortillas 1 1/2 cups shredded lettuce 1 1/2 cups […]

Chile Relleno Puff

recipe ingredients 5 eggs 1/4 cup flour 1/4 tsp. salt 1/2 tsp. baking powder 1 pint nonfat cottage cheese 1 large can (7 oz) Ortega mild green chiles, chopped 1/2 cup reduced fat mozzarella, shredded 1/4 cup reduced fat cheddar, shredded, for top recipe directions Preheat oven to 350*F. Beat eggs until light and lemon […]

Chickpea and Corn Patties

recipe ingredients 2 tsp. olive oil 1 1/2 cups fresh corn kernels 1 cup chopped onion 1 tsp. minced fresh thyme 1 (19-ounce) can chickpeas,rinsed and drained 1/2 cup fresh breadcrumbs 3 Tbsp. cornmeal 1/2 tsp. salt 1/4 tsp. ground red pepper cooking spray recipe directions Heat 1 teaspoon oil in a large nonstick skillet […]

Cheesy Mac and Vegetables

recipe ingredients 16 oz dry pasta such as macaroni or penne 2 Tbsp. margarine 3 Tbsp. flour 1/2 tsp. salt 1/4 tsp fresh ground black pepper pinch ground nutmeg 3 1/2 cups 1% low fat milk 6 oz reduced fat cheddar cheese, shredded 1/3 cup grated parmesan cheese 10 oz pkg frozen mixed vegetables recipe […]

Cheese and Refried Bean Casserole

recipe ingredients 3/4 cup low-fat cottage cheese 3/4 cup fat-free cottage cheese 3/4 cup canned corn 3/4 teaspoon garlic powder 1 teaspoon onion powder 1 teaspoon chili powder 1 can (4 oz) diced green chilies, drained 2 cups medium-heat salsa 8 corn tortillas 1 can (16 oz) fat-free refried beans 1/4 cup low-fat cheddar cheese […]

Cheddar Cheese Strata

recipe ingredients 1 lb. French bread, cut into 1/2 inch to 3/4 inch slices, crusts removed 2 cups (8 oz) shredded reduced fat cheddar cheese 2 eggs 3 egg whites 4 cups skim milk 1 tsp. grated fresh onion 1 tsp. dry mustard 1/2 tsp. salt paprika to taste recipe directions Spray 9×13 inch pan […]

Chayotes with Corn and Chilis

recipe ingredients 1/2 cup chopped red onions 1 T. olive oil 2 chayotes 2 fresh anaheim or poblano chiles, charred, peeled, diced 1 cup frozen or fresh corn kernels 1/2 tsp. salt black pepper to taste 1/2 cup evaporated skim milk 1/4 cup parmesean cheese 1/4 cup grated reduced fat chedder cheese 1/2 tsp red […]

Butternut Squash, Blackeyed Peas and Brown Rice

recipe ingredients 4 cups cooked long grain brown rice, cold 1 1/4 cups water 1 onion, chopped 2 celery stalks, chopped 2 garlic cloves, minced 1/4 tsp. ground pepper 3 cups frozen blackeyed peas 1 lb. butternut squash, peeled seeded and cubed 1 red bell pepper, chopped 1/2 tsp. hot pepper sauce recipe directions In […]

Butternut Squash Ravioli

recipe ingredients 1 small butternut squash 1 can fat free chicken broth or use vegetable broth 1/2 cup yellow onion, finely diced 2 garlic cloves, minced 1/2 cup part skim milk ricotta cheese 1/3 cup fresh basil leaves, minced Salt and pepper to taste 50-count package of wonton wrappers 3 Tbs. cornstarch, mixed with equal […]

Broccoli, Buttermilk, and Dill Potatoes

recipe ingredients 4 baking potatoes (8 oz each) 2 tsp. olive oil 1 1/2 cups coarsely chopped broccoli florets 1 cup diced onion 1/3 cup lowfat sour cream 1/2 cup lowfat buttermilk 2 Tbsp. minced fresh dill 1 Tbsp. grated Parmesan cheese 1/2 tsp. salt 1/4 tsp. pepper 1/2 cup shredded reduced-fat Cheddar cheese recipe […]

Bow Ties and Ricotta Bake

recipe ingredients 8 oz bow tie pasta 1 cup chopped fresh broccoli 1 cup diced yellow squash 1/2 cup diced carrots 1 small sweet onion, diced 2 cloves garlic, minced 2 tsp. olive oil 1 (7 oz) jar roasted red bell peppers, drained and diced 1 (16 oz) container part skim ricotta cheese 1 (12 […]

Bow Ties and Black Beans

recipe ingredients 8 oz bow tie pasta, uncooked 2 Tbsp. olive oil 1 bunch scallions, trimmed and thinly sliced (green and white parts) 1 1/2 tsp. ground cumin 1 1/2 Tbsp. fresh lime juice 1 can (15 oz) black beans, drained and rinsed salt and freshly ground black pepper to taste 8 cherry tomatoes, quartered […]

Black Pepper Pasta with Mushroom Gorgonzola Sauce

recipe ingredients 1 tb olive oil 1/4 c chopped shallots 4 c sliced mushrooms 1/4 ts salt 1/4 ts freshly ground black pepper 2 tb flour 1 1/2 c skim milk 1 ts light Worcestershire sauce or vegetarian substitute 4 1/2 oz Gorgonzola cheese 4 1/2 oz black pepper fettucine recipe directions In large nonstick […]

Black Bean and Tortilla Bake

recipe ingredients 1 clove garlic, minced 1/2 cup chopped onion 1 cup chopped tomatoes 1/2 cup chopped green onions 1/2 tsp. chili powder 1 can (8 oz) tomato sauce 1 can (16 oz) black beans, rinsed and drained 1 Tbsp. chopped cilantro salt and pepper to taste 12 soft corn tortillas 8 ounces low-fat cheddar […]

BBQ Lentils and Eggplant

recipe ingredients 6 cups cubed eggplant 1 Tbsp. olive oil 1 Tbsp. low-sodium soy sauce 1 Tbsp. lemon juice 2 tsp. paprika 1 tsp. dried oregano 2 garlic cloves, minced 2 cups chopped leek 2 cups diced carrot 2 cups no-salt-added tomato juice 1 Tbsp. white wine vinegar 1 Tbsp. honey 1/4 tsp. salt 1 […]

Balsamic Eggplant Parmesan

recipe ingredients 3 Tbsp. balsamic vinegar 4 tsp. olive oil 1 tsp. salt 3/4 tsp. sugar, divided 1/2 tsp. oregano 1/2 tsp. freshly ground pepper 1 large eggplant (1 1/2 lb.), cut into 1/2-inch-thick slices 1 cup chopped onions 1 1/2 tsp. minced garlic 4 Tbsp dry white wine, divided 1 can (14 1/2 or […]

Baked Penne with Double Mushroom Sauce

recipe ingredients 2 pounds mushrooms 2 onions (about 1 lb. total), peeled and finely chopped 2 tablespoons minced or pressed garlic 4 cups fat-skimmed beef or vegetable broth 1 ounce (3/4 cup) dried porcini mushrooms 1/4 cup cornstarch 1 1/2 cups dry vermouth 1 teaspoon fresh thyme leaves or dried thyme 3/4 pound dried penne […]

Baked Linguine Florentine

recipe ingredients 5 ounces dried uncooked linguine 1/2 cup low fat mozzarella cheese 3/4 cup light sour cream 1 10-ounce package chopped spinach, thawed and well drained 1/4 cup egg substitute 1/2 teaspoon salt 1 teaspoon garlic puree OR 1/2 teaspoon garlic powder 1 14-ounce jar low-fat spaghetti sauce recipe directions Heat oven to 350 […]

Autumn Couscous

recipe ingredients 2 medium sweet potatoes 2 Tbsp. olive oil 3 cloves garlic, minced 1 tsp. cumin 1/2 tsp. cinnamon 2 red bell peppers, chopped 1 can (28 oz) tomatoes, chopped (do not drain) 1 can (16 oz) chickpeas, drained 1/2 tsp. crushed red pepper salt and pepper to taste 3 cups water 1/2 tsp. […]

Asparagus Frittata

recipe ingredients 1 Tbs. canola oil 1 medium onion, chopped 2 garlic cloves, minced 3 cups coarsely chopped asparagus 2 cups egg substitute 1 Tbs. fresh basil leaves, chopped 1/2 cup shredded low-fat mozzarella cheese 2 Tbs. bread crumbs Salt and pepper to taste recipe directions Heat oil in a 12-inch nonstick frying pan over […]

Artichoke Chili Stuffed Potatoes

recipe ingredients 6 baking potatoes, prebaked 3 oz. reduced fat cheddar cheese, grated 1/2 cup green chili peppers, chopped 1/2 cup artichoke hearts, chopped 1/2 cup low fat sour cream 1/2 cup salsa recipe directions Cut potatoes in half lengthwise. Scoop out filling, leaving a 1/4 inch shell. Combine potato pulp and grated cheese in […]

Angel Hair Pasta With Creamy Pesto

recipe ingredients 1/4 cup pine nuts 2 cups tightly packed fresh basil, stems removed 2 cups tightly packed fresh spinach, stems removed 4 garlic cloves, minced 1 cup fat-free grated Parmesan cheese 1/2 teaspoon salt 1 1/2 tablespoons olive oil 1/3 to 1/2 cup water 8 ounces dry angel hair pasta recipe directions Preheat oven […]

3 Bean Tacos

recipe ingredients 1 tsp. olive oil 1 cup diced onion 1/2 cup diced red bell pepper 1/2 cup diced green bell pepper 1 Tbsp. chili powder 2 tsp. dried oregano 1 tsp. ground cumin 1 garlic clove — minced 1 cup canned chickpeas (garbanzo beans), rinsed and drained 1/2 cup canned black beans, rinsed and […]

Linguine with Olives and Sun Dried Tomatoes

recipe ingredients 1/3 cup (about 10) pitted and slivered olives, such as Kalamata or Gaeta 3/4 cup thinly sliced sun-dried tomatoes (not oil-packed) 1/2 cup boiling water 1 pound fresh or dried linguine 1 3/4 cups fat-free chicken broth or use vegetable broth or Pacific No-Chicken Broth 2 tablespoons all-purpose flour 1 1/2 cups 1 […]