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. 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


Calories: 398
Total fat: 7 g
Saturated fat: 1 g
Cholesterol: 44 mg
Sodium: 325 mg