Ingredients

• 8 ounces whole- wheat penne
• 2 cups Rocco’s How Low Can You Go Low-Fat Marinara Sauce (page 206 of Now Eat This!) or store-bought low- fat marinara sauce
• Pinch of crushed red pepper
• One 7-ounce container 2% Greek yogurt
• 1 cup chopped fresh basil
• Salt and freshly ground black pepper
• 6 tablespoons grated Parmigiano-Reggiano cheese

(Serves 4)

Directions

1. Bring a large pot of lightly salted water to a boil. Add the pasta and cook according to the package directions, about 9 minutes; drain.

2. While the pasta is cooking, bring the marinara sauce and crushed red pepper to a simmer in a large nonstick saute pan over medium heat. Cook the sauce, stirring it occasionally with a heat-resistant rubber spatula, until it is slightly thickened, about 5 minutes. Remove the saute pan from the heat.

3. Stir about 1/2 cup of the marinara sauce into the yogurt until smooth (this tempers it and prevents the yogurt from curdling). Then whisk the yogurt mixture back into the marinara sauce.

4. In a large serving bowl, toss the sauce with the drained penne and the basil. Season with salt and pepper to taste. Sprinkle the cheese on top, and serve.

Healthy Tips

Whole-wheat pasta has a dense texture that makes it a little tougher than regular pasta. Some people like that chewiness; some don’t. If you’re in the latter category, overcook it a bit. Toward the end of the cooking time, keep testing it until it’s as tender as you like it.

Fat: 4.8 g
Calories: 320
Protein: 18 g
Carbohydrates: 55 g
Cholesterol: 11 mg
Fiber: 6 g
Sodium: 416 mg

Ingredients

• 4 sushi-grade tuna steaks (3 ounces each)
• Salt and freshly ground black pepper
• Nonstick cooking spray
• 12 ounces haricots verts or slim green beans, trimmed
• Juice and grated zest of 1 lemon
• 1 garlic clove, minced
• 2 tablespoons wasabi paste
• 4 scallions (white and green parts), sliced thin on the diagonal
• 3 tablespoons black sesame seeds

(Serves 4)

Directions

1. Bring a large pot of salted water to a boil. Preheat a grill or grill pan over high heat.

2. Season the tuna steaks with salt and pepper to taste, and spray them lightly with cooking spray. When the grill is hot, add the tuna and cook for 1 1/2 minutes per side for medium-rare. Transfer the tuna to a platter and allow it to rest, uncovered, for 5 minutes.

3. Meanwhile, cook the haricots verts in the boiling water until they are just tender, about 3 minutes; drain.

4. In a medium bowl, whisk together the lemon juice and zest, garlic, and wasabi paste. Add the haricots verts, scallions, and sesame seeds. Toss to coat, adding salt and pepper to taste.

5. Thinly slice the tuna. Fan each portion onto each of 4 plates. Pile a mound of dressed haricots verts on top of the tuna, and serve.

Fat: 3.8 g
Calories: 166
Protein: 23 g
Carbohydrates: 11 g
Cholesterol: 38 mg
Fiber: 5 g
Sodium: 211 mg