Pass the pasta, please.

Complex carbohydrates cover the majority of today's healthy plate of food. Current diet recommendations tell us that most of our calories should come from carbohydrates, and most of that as complex rather than simple carbohydrates or sugars. Pasta is one of those complex carbohydrates that covers the plate with delicious food.

Pasta includes three main groups of products--macaroni, spaghetti, and noodles. The three are formed into more than 150 shapes and sizes. High-quality pasta is made from durum wheat, a species whose protein can reach as high as 17 percent in the hot, dry growing season of some areas of North Dakota. When milled, the hard wheat flour is called semolina. It is enriched with thiamine, riboflavin, niacin, and iron and then mixed with water and a small amount of salt to make pasta.

Macaroni is most often made into a hollow tube that can take on many shapes--elbow, corkscrew, shell, or large enough to stuff. Spaghetti looks like a long, thin rod that varies by diameter and length of the rod. Noodles are broad, flat strips of pasta that may be cut in many widths with straight or ruffled edges or even as letters of the alphabet.

Marketers now sell pasta as dry, fresh, or frozen products. Dry pasta can be stored up to one year and retain its flavor. Store at room temperature in tightly closed containers to protect against dust, moisture, and insects. Egg noodles can be stored up to six months.

For best results, pasta is cooked at a fast rolling boil in an uncovered kettle with plenty of water. A general guideline is 1 gallon of water, 1 1/2 tablespoons of salt, and 1 1/2 teaspoons of cooking oil for every pound of pasta. Adding oil is optional; it helps to prevent foaming and sticking. Cook until tender but firm. Rinse to stop the cooking. If adding to a recipe that continues to bake or cook, undercook the pasta. Overcooked pasta will break easily and have a soft, pasty texture. If storing cooked pasta add a small amount of oil to keep it from sticking. Reheat by placing it in a colander and dipping it in boiling water just long enough to heat through.

Macaroni and spaghetti will usually double in volume from dry to cooked. The volume depends on the thickness of the pasta. Noodles typically maintain the same volume. One ounce of dry pasta is about one serving or cup cooked.

Add complex carbohydrates and B vitamins with iron to your diet in these tasty pasta recipes.

Pasta Primavera

1/4 pound fresh asparagus spears,

diagonally sliced into 1-inch

pieces 1/2 cup broccoli florets 1/2 cup snow pea pods sliced into

1-inch pieces 1/2 cup yellow squash, sliced 1/2 cup sliced zucchini

Vegetable cooking spray 1/4 pound fresh mushrooms, sliced 1 clove garlic, minced 1 T. fresh chives, chopped 1 T. water 8 ounces fresh linguine, uncooked 1/4 cup hot water 2 T. lemon juice 1/4 t. McKay's Chicken-Style Seasoning 3/4 cup skim milk 1 T. all-purpose flour 1/3 cup grated Parmesan cheese 1 T. fresh parsley, chopped 1 1/2 t. fresh basil, chopped 1/8 t. salt

Steam asparagus, broccoli, snow peas, yellow squash, and zucchini in 1/4 cup boiling water for 5 to 8 minutes or until crisp-tender. Set aside. Spray large nonstick skillet with cooking spray; heat skillet. Add mushrooms and garlic; saute 2 to 4 minutes or until mushrooms are tender. Add reserved vegetables, chives, and 1 tablespoon water. Reduce heat and simmer uncovered 5 minutes. Set aside. Cook linguine according to package directions. Drain and set aside. Combine hot water, lemon juice, and McKay's Chicken-Style Seasoning; bring to a boil. Combine the skim milk and flour in a small bowl; stir well. Gradually add flour mixture to lemon juice mixture, stirring constantly. Cook over medium heat about 5 minutes; stir constantly until mixture thickens and bubbles. Pour sauce over linguine and toss gently. Add Parmesan cheese (reserving one tablespoon), parsley, basil, and salt. Toss gently. Transfer linguine mixture to a large serving platter, and top with reserved vegetable mixture; sprinkle with remaining one tablespoon Parmesan. Yield: 6 servings. Calories per cup: 122; protein: 7.3 grams; fat: 2.5 grams; cholesterol: 20 milligrams.

Roma Tomatoes and Pasta

2 t. olive oil 3 cloves garlic, minced 2 pounds ripe tomatoes, peeled,

and cut into quarters 3 T. fresh parsley, minced 3 T. fresh basil, minced 1/2 t. salt 1/2 t. McKay's Chicken-Style

Seasoning 2 T. water 4 ounces thin vermicelli, uncooked

Fresh basil leaves

Saute garlic in olive oil 2 minutes or less. Add tomatoes and next five ingredients. Cook until thoroughly heated, stirring occasionally. Set aside, and keep warm. Cook vermicelli according to package directions; drain well. Combine pasta and tomato mixture, tossing gently. Garnish with fresh basil leaves, if desired. Serve warm or at room temperature. Yield: 4 servings. Calories per cup: 147; protein: 5.1 grams; fat: 3.0 grams; cholesterol: 0 milligrams.

Three-Mushroom Sauce With Whole-Wheat Pasta

2 cups boiling water 1 ounce shitake mushrooms, dried 1/2 ounce porcini mushrooms, dried 4 ounces ricotta cheese (part-skim) 1 1/2 T. plain yogurt 2 T. shallots, minced

Vegetable cooking spray 1 1/2 pounds fresh mushrooms, thinly sliced 1/4 cup lemon juice 1 cup McKay's Chicken-Style

Seasoned Broth 1 t. whole rosemary, dried 1/4 t. salt 4 ounces whole-wheat

spaghetti, uncooked 1/4 cup Parmesan cheese, grated 2 T. fresh parsley, chopped

Pour boiling water over dried shitake and porcini mushrooms; let stand 30 minutes. Drain, reserving 1/2 cup liquid; coarsely chop mushrooms. Set aside. Combine ricotta cheese and yogurt in food processor or blender; process until smooth. Set aside. Saute shallots in heated skillet coated with cooking spray. Add all mushrooms; saute until lightly browned. Stir in lemon juice and cook 3 to 5 minutes or until liquid evaporates. Combine McKay's broth and mushroom liquid; add to mixture and cook until liquid is reduced by half. Add ricotta/yogurt mixture, rosemary, and salt, and stir well. Remove from heat and keep warm. Cook pasta according to package directions. Drain. Combine spaghetti and mushroom mixture in a large bowl. Top with Parmesan cheese and parsley. Yield: 10 servings. Calories per 1/2 cup: 65; protein: 4.6 grams; fat: 2.0 grams; cholesterol: 5 milligrams.

Cilantro Pesto With Pasta

3/4 cup plain yogurt (nonfat) 1/2 cup fresh cilantro leaves 1/2 cup fresh parsley 1/4 cup Parmesan cheese, grated 2 T. pine nuts, lightly toasted 3 cloves garlic 2 t. olive oil 1/4 t. salt 12 ounces tomato basil pasta

Combine all ingredients except pasta in blender or food processor. Cover with top and process 1 minute, scraping sides often. Cook pasta according to package directions; drain. Place pasta in a large bowl; add cilantro mixture, tossing gently. Serve immediately. Yield: 11 servings. Calories per 1/2 cup: 75; protein: 3.5 grams; fat: 2.6 grams; cholesterol: 12.0 milligrams.

Pasta With Pesto

1 pound spinach, rinsed well,

stems removed

Spinach pesto (see following recipe) 1 pound dry spinach noodles 1/2 cup red onion, minced 1 cup radishes, thinly sliced

Cut spinach leaves into thin shreds. Measure out 1 cup, lightly packed, for pesto sauce; set remaining leaves aside. Prepare pesto sauce (below). Cook noodles following directions on package. Drain. Place in large, shallow serving bowl. Pour pesto sauce over noodles. Sprinkle with remaining shredded spinach, onion, and radishes. Toss to mix.

Pesto Sauce: In a blender or food processor, combine 1 cup shredded spinach, 2 cloves of garlic, 3 tablespoons pine nuts, 1/2 cup grated Parmesan cheese, 1 cup nonfat plain yogurt, and 1 tablespoon olive oil. Blend until pureed.

Yield: 8 servings. Calories per cup: 190; protein: 10 grams; fat: 6 grams; cholesterol: 28 milligrams.

Pasta With Lentils

Vegetable cooking spray 1 t. olive oil 1 cup onion, diced 1 cup carrots, diced 2/3 cup celery, diced 3 cups McKay's Chicken-Style

Seasoned Broth 1 cup dried lentils 1 bay leaf 1/4 t. salt 10 ounces fresh linguine, uncooked 1/4 cup Parmesan cheese, freshly grated 2 T. fresh parsley, minced 1 T. fresh basil, chopped

Coat large skillet with cooking spray; add oil. Saute onion, carrots, and celery until crisp-tender. Add McKay's broth, lentils, and bay leaf, and simmer until lentils are tender (approximately 25 minutes). Remove and discard bay leaf. Add salt. Cook linguine according to package directions. Combine pasta, lentil mixture, and remaining ingredients; toss well. Yield: 8 servings. Calories per serving: 150; protein: 8.0 grams; fat: 2.2 grams; cholesterol: 18 milligrams.

Southwestern Pasta Salad

1 cup salad macaroni, uncooked 1/2 cup sweet yellow pepper, diced 1/2 cup sweet green pepper, diced 1 large tomato, diced 1/4 cup red onion, diced 1/4 cup carrots, diced 1/4 t. garlic powder 2 t. olive oil 2 t. lemon juice 1/4 cup feta cheese, crumbled 2 T. pine nuts

Cook macaroni according to package directions. Drain and combine with vegetables, garlic powder, oil, and lemon juice. Cover and chill! at least 2 hours. Top with fete cheese and pine nuts. Yield: 8 servings. Calories per 1/2 cup: 95; protein: 3.4 grams; fat: 4.0 grams; cholesterol: 6 milligrams.

Chunky Tomato Sauce

Vegetable cooking spray 1 t. vegetable oil 1 medium onion, diced 1 large shallot, diced 1 28-ounce can crushed tomatoes 2 28-ounce cans tomato sauce 1 8-ounce can tomato paste 1/2 t. Italian seasoning 1/4 t. basil

Coat large skillet with cooking spray; add oil. Saute onion and shallot until tender. Add crushed tomatoes, tomato sauce, tomato paste, Italian seasoning, and basil; simmer for 25 minutes. Serve over favorite pasta (vermicelli, penne, bows, etc.). Yield: 8 cups sauce. Calories per 1/2 cup: 60; protein: 2.5 grams; fat: 0.7 grams; cholesterol: 0.0 milligrams.

Marinara Sauce for Two

1 8-ounce can tomato sauce 1/4 t. garlic powder 1/4 t. onion powder 1/4 t. Italian seasoning

In small skillet, combine all ingredients. Simmer for 15 minutes while favorite pasta cooks. Yield: 2 servings. Calories per 1/2 cup: 37; protein: 1.6 grams; fat: .2 grams; cholesterol: 0.0 milligrams.

Broccoli Fettuccini

8 ounces fettuccini noodles, dry 1/3 cup oil 1/3 cup flour 5 cups milk (nonfat) 1 t. garlic powder 1/2 t. salt 1/2 t. Lawry's seasoned salt 1/2 t. McKay's Chicken-Style Seasoning 1 cup broccoli florets 3/4 cup Parmesan cheese 2 T. parsley, chopped

Cook noodles according to package directions. Heat oil and stir in flour; cook until smooth. Stir in milk and seasonings; cook until thick, stirring constantly. Add broccoli, cheese, cooked noodles, and parsley. Heat through. Yield: 8 servings. Calories per serving: 313; protein: 14.0 grams; fat: 12.5 grams; cholesterol: 41.0 milligrams.

Georgia E. Hodgkin, Ed.D., R.D., is an associate professor in the Department of Nutrition and Dietetics in the School of Allied Health Professions at Loma Linda University, Loma Linda, California.