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The impastable dream.

CAJUN CHICKEN OVER FETTUCCINE
12 oz. fettuccine
12 oz. skinless, boneless
 chicken breast cut into
2-inch strips

Spice Mixture
1 tsp. cayenne
3/4 tsp. onion powder
1 1/4 tsp. garlic powder
1 tsp. paprika
1 tsp. dried basil
3/4 tsp. dried oregano
2 1/2 Tbs. unseasoned bread
crumbs

Sauce
2 tsp. vegetable oil
1 tsp. crushed garlic
3/4 cup chopped onions
3/4 cup chopped sweet green
 peppers
4 cups canned or fresh
 tomatoes, crushed
1 1/2 tsp. dried basil
1 tsp. dried oregano
1/4 tsp. cayenne




Cook the pasta in boiling water until firm to the bite. Drain and place in a serving bowl. Prepare the spices: In a small bowl combine the cayenne, onion and garlic powders, paprika, basil, oregano, and bread crumbs. Coat the chicken in the mixture.

In a medium nonstick skillet sprayed with vegetable spray, saute the chicken on medium heat until no longer pink, approximately 4 minutes. Add to the pasta.

Make the sauce: In the same skillet, heat the oil; saute the garlic, onions, and green peppers for 5 minutes, until tender. Add the tomatoes, basil, oregano, and cayenne. Simmer for 20 to 25 minutes. Pour over the pasta and toss. Serves 6.

PER SERVING (mode with conned tomatoes) Calories: 350 Total Fat 4 g (10% of calories) Fiber: 4g Sodium: 380 mg Sat. Fat 1 g Cholesterol: 35 mg Carbohydrate: 56 g

FETTUCCINE WITH INDIAN TOMATO SAUCE
1 lb. fettuccine
1 Tbs. vegetable oil
1 cup chopped onions
1/2 cup finely chopped carrots
2 tsp. crushed garlic
2 tsp. minced ginger
1 can (28 oz.) crushed tomatoes
1 Tbs. curry powder
1/2 cup chopped coriander or
 parsley




Cook the pasta in boiling water until firm to the bite. Drain and place in a serving bowl. In a medium nonstick pan, heat the oil; saute the onions, carrots, garlic, and ginger until tender, approximately 5 minutes. Add the tomatoes and curry; cover and simmer on low heat for 20 minutes, stirring occasionally. Pour over the pasta. Sprinkle with the coriander and toss. Serves 6.

PER SERVING Calories: 370 Total Fat 4 g (10% of calories) Fiber 4 g Sodium: 550 mg Sat. Fat: 1 g Cholesterol: 0 mg Carbohydrate: 72 g

PUMPKIN AND CHEESE CANNELONI
12 cannelloni or manicotti shells
2 tsp. vegetable oil
3/4 cup finely chopped onions
8 oz. canned pureed pumpkin
1/2 cup ricotta cheese
3 Tbs. grated Parmesan cheese
2 Tbs. seasoned bread crumbs
2 Tbs. brown sugar
1/2 tsp. cinnamon powder

Sauce
1 Tbs. margarine
1 Tbs. all-purpose flour
1 1/4 cups 2% milk
1/8 tsp. nutmeg




Preheat the oven to 350 [degrees]. Cook the pasta in boiling water until firm to the bite. Drain, cover, and set aside. In a medium nonstick skillet, heat the oil; saute the onions until tender, approximately 5 minutes. Remove from the heat.

Add the pumpkin, both cheeses, bread crumbs, sugar, and cinnamon to the onions, mixing until well blended. Place 1 heaping teaspoon into each shell; place in a 9" x 13" baking dish.

Make the sauce: In a nonstick skillet, melt the margarine; add the flour and cook for 1 minute. Add the milk and nutmeg; simmer just until slightly thickened, stirring constantly, approximately 3 minutes. Pour over the pasta. Cover and bake for 20 minutes or until hot. Serves 6.

PER SERVING (mode with light ricotta) Calories: 200 Total Fat: 6 g (27% of calories) Fiber 2 g Sodium: 180 mg Sat. Fat 2 g Cholesterol 10 mg Carbohydrate: 27 g

RELATED ARTICLE: ROSE REISMAN BRING HOME LIGHT PASTA

Here are three recipes for your Aunt Sally, the one who's always inviting you over for a pasta dinner--a can of tomato sauce dumped over a plate of spaghetti. They're from Rose Reisman Brings Home Light Pasta ($ 17.95, 1995, Robert Rose Inc., Toronto).

RELATED ARTICLE: QUICK TOMATO SAUCE

Saute 2/3 CUp chopped onion and 2 tsp. crushed garlic in 2 tsp. olive oil for 3 minutes, stirring often.

Add a 28-oz. can of crushed plum tomatoes plus dried basil and oregano to taste. Cook on low heat for 15 to 20 minutes, stirring occasionally.
COPYRIGHT 1997 Center for Science in the Public Interest
No portion of this article can be reproduced without the express written permission from the copyright holder.
Copyright 1997, Gale Group. All rights reserved. Gale Group is a Thomson Corporation Company.

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Article Details
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Title Annotation:recipes
Publication:Nutrition Action Healthletter
Article Type:Brief Article
Date:Nov 1, 1997
Words:700
Previous Article:Cholesterol-lowering supplements.
Next Article:Fast food follow-up: what's left to eat?
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