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I am going to continue with meatless dishes this week. For some families who are “meat and potato” eaters, it may be a bit of a challenge to make a meatless meal and have everyone happy. In planning a meatless meal, the trick is to supply a healthy balance of proteins, carbs, vitamins, minerals and fiber. There are a lot of possibilities. Pasta makes an excellent base, as it has a lot of carbs in it. For you who are watching carbs, you may want to skip over a couple of these recipes, but I often say –– you don’t have to eat them everyday! Besides, some carbs are good for us in our diet.

Anyway, it’s a couple pasta dishes and I’ll put in a fish at the end!

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This pasta-veggie dish has lots of good nutrition in it and not a whole load of carbs.

PASTA AND VEGETABLE MARINARA

3 c. (8 oz.) mostaccioli, ziti or rotini, cooked according to package directions, drained

2 T. extra virgin olive oil or canola oil

1/2 c. diced onion

2 cloves garlic, mined

2 c. sliced zucchini (slice lengthwise and then across in 1/4-inch slices)

1-4 oz. can mushrooms, drained or 1 c. sliced fresh mushrooms

1-28 oz. can or 2-15 oz. cans diced tomatoes, undrained

2 T. chopped fresh parsley or 2 t. dried parsley flakes

2 t. dried basil leaves

1 t. sugar (can use a granular sugar substitute)

1/2 t. salt

1/4 t. black pepper

parmesan cheese

While pasta is cooking, heat oil in a 2 qt. saucepan. Add onion and garlic, saute until tender. Add zucs and mushrooms; cook 3 minutes or just until tender, stirring frequently. Stir in rest of ingredients, except cheese; heat to boiling. Lower heat; simmer uncovered, 10 minutes.*

Serve sauce over hot pasta; sprinkle with cheese if you wish.

*You might want to use a 3 qt. saucepan so the sauce won’t jump out of the pan and mess up your stove.

Makes 4 servings.

Nutritional info for one serving: carbs-38 g, saturated fat-2 g, cholesterol-0 mg, protein-7 g, calcium- 60 mg and calories-230.

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This pasta dish would be great for a ladies luncheon––low cholesterol and fat.

MEDITERRANEAN

VEGETABLE PASTA SALAD

3 c. (8 oz.) rotelle or rotini pasta, cooked according to package directions, drain, rinse in cold water, drain

2 c. peeled cucumber slices, cut in half

1 c. Roma tomato, cut lengthwise, cut across in 1/4-inch slices

1/2 c. sliced black olives

1/2 to 3/4 t. dried dill weed (not seed)

3/4 c. reduced-calorie or fat-free ranch salad dressing

1-6 oz. container plain lowfat yogurt

crumbled feta cheese (optional)

In a large bowl, toss together first five ingredients.

In a small bowl, stir together dressing and yogurt; stir into pasta mixture until evenly coated.

Cover; refrigerate for two hours, stirring occasionally.

Sprinkle with cheese before serving if you wish.

Makes 8 servings (about 1 cup each).

Nutritional info for one serving: carbs-26 g, saturated fat-2 g, cholesterol-5 mg, protein-6 g, calcium-60 mg.

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And, a meatless lasagna recipe . . .

VEGETABLE LASAGNA

10 lasagna noodles, cooked, drained, rinsed in cold water (so they won’t stick together), drained

2-10 oz. packages frozen, chopped spinach, thawed and drained

1/2 c. diced onion

1 T. canola or vegetable oil

1 c. coarsely grated carrots

1-4 oz. can mushrooms, drained

1-15 oz. can tomato sauce

1-6 oz. can tomato paste

1/2 c. sliced ripe olives

1-1/2 t. dried oregano leaves

2 c. low-fat creamstyle cottage cheese, drained in a colander to get rid of some of the cream

1 lb. sliced Monterey Jack or mozzarella cheese

1/4 c. grated Parmesan cheese

In a large skillet, saute onion in oil till tender; add carrots and mushroom, cooking till crisp-tender. Stir in tomato sauce, paste, olives and oregano.

Grease a 9x13-inch pan, glass preferred. Layer half each of noodles, cottage cheese, spinach, sauce mixture and one-third of cheese slices. Repeat layers, putting last one-third Jack cheese on top. Sprinkle with parmesan. Bake at 375 degrees for 30-35 minutes or until hot in center.

Makes 8 servings.

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Salmon is so good for us, containing omega-3 fatty acids. This casserole is good any time of the year.

SALMON-CAESAR

CASSEROLE

1-6 oz. package caesar salad croutons

1-16 oz. can red sockeye salmon, flaked (bones and skin removed)*

1/2 c. diced green pepper

1/2 c. diced onion

4 eggs

2 c. milk

1 can cream of mushroom soup

2 T. grated parmesan cheese

In a medium bowl, beat together eggs, milk and soup. Stir in croutons, salmon, green pepper and onion. Season with a little pepper.

Turn into a buttered 11x7 baking dish or 2-1/2 qt. casserole.

Sprinkle parmesan over top. Bake, uncovered, at 350 degrees for 45 minutes or until set in center. If it’s in a casserole, it may take a few minutes longer to set.

*You may use pink salmon in this recipe. It’s more economical to buy than the red variety.

Makes 6-8 servings.

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Thought for today: If you say what you think, don’t expect to hear only what you like.

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