A healthy guide to low-calorie pasta

Pasta is a major staple in many homes but gained a bad name with the advent of low-carb diets. While whole grain pasta has three times the fibre of white, a pasta meal is most nutritious when used as a "vehicle" for healthful foods such as vegetables and fish.

Pastas can be a very useful source of protein, B vitamins, iron and other minerals.

• They are low in fat and sodium and relatively inexpensive but they often come topped in high fat sauces.
• Many classic sauces, such as cheese, pesto and bolognese, are high in fat and calories.

• For lunch, toss some cooked pasta with vegetables, tuna or thinly sliced chicken.
• Sauté or stir-fry fresh vegetables and toss them with pasta to make a primavera dish for an appetizer, a side dish or an entrée.
• For a special occasion, top linguine or angel hair pasta with a seafood medley of clams, mussels, shrimp and scallops.
• Remember, when cooking pasta, adding salt to the water is optional and just a small amount of oil, only five millilitres (one teaspoon) may help prevent spillovers and keep pasta from sticking.
• Tortellini, bow-shaped farfalle, and ziti are a few of the interestingly shaped pastas that are ideal as beginner foods for toddlers.
• Pasta dishes can be transformed by the addition of healthier sauces. Traditional ingredients include olive oil, garlic, onions, mushrooms, tomatoes and fresh basil.

The following are ideas for creating tasty low-calorie dishes:

• Toss pasta with fresh, diced tomatoes and herbs.
• Use half of the oil, cheese and nuts in a pesto recipe, while increasing the basil and garlic. Add white wine if the sauce is too dry.
• Puree vegetables in a blender or food processor, simmer them with herbs and spices, and toss with spaghetti or another pasta.
• When making a cream sauce, substitute low-fat milk or evaporated skim milk for the cream.
• Toss a pasta salad with a dressing made from nonfat yogurt or sour cream instead of regular sour cream or mayonnaise.
• Combine pasta with beans, lentils or other legumes to create a high-protein vegetarian meal.
• Instead of a buttery cheese sauce, toss pasta with a broth and sprinkle it lightly with grated Parmesan or Romano cheese.
• Add vegetables instead of meat to a light tomato sauce.

When made correctly, pasta can be a healthy and low-calorie meal. Keep these tips in mind and try making a tasty (and nutritious) pasta dish today!