Recipe: Linguini with zucchini and tomato, herbed spaghetti with butter, Paste salad with broccoli and peanuts

LINGUINE WITH ZUCCHINI AND TOMATO

Serves 4.

• Coarse salt and ground pepper

•³/₄lb. whole-wheat linguine

• 2 tbsp. olive oil, divided

• 1 small red onion, halved and cut in 1/2-in.-thick slices

• 2 cloves garlic, minced

• 4 zucchini (8 oz. each), halved crosswise, cut lengthwise into 1/4-in.-thick slices and cut into 1/4-in. sticks

• 2 plum tomatoes, quartered lengthwise, seeded and cut into 1/4-in.-wide strips

•³/₄ c. shredded Parmesan cheese, divided

Directions

In a large pot of boiling salted water, cook pasta until al dente according to package instructions.

Meanwhile, in a large skillet, heat 1 tablespoon oil over medium. Add onion and garlic. Cook, stirring frequently until translucent, 3 to 5 minutes. Add zucchini and ¹/₂cup water. Season with salt and ¹/₂ teaspoon pepper. Cover and cook, stirring occasionally until zucchini is tender, about 10 minutes.

Drain pasta, reserving 1 cup pasta water; return to pot. Add zucchini mixture, remaining 1 tablespoon oil, tomatoes, ¹/₂cup Parmesan and reserved pasta water. Season with salt and pepper. Toss to combine. Serve immediately, sprinkled with remaining Parmesan.

Nutrition information per serving:

Calories 469 Fat 14 g Sodium 649 mg

Carbohydrates 70 g Saturated fat 5 g Calcium 327 mg

Protein 23 g Cholesterol 14 mg Dietary fiber 9 g

Diabetic exchanges per serving: 2 vegetable, 4 bread/starch, 1 medium-fat meat, 2 fat.

HERBED SPAGHETTI WITH BUTTER

Serves 4.

This makes a great side dish paired with roast chicken and sautéed spinach or broccoli rabe.

• Coarse salt and ground pepper

• ¹/₂ lb. thin whole-wheat spaghetti

• 1 tbsp. butter

• 1 tsp. grated lemon zest

• 1 tbsp. fresh lemon juice

• ¹/₄c. finely chopped fresh herbs (such as parsley, tarragon and chives)

Directions

In a large pot of boiling salted water, cook pasta until al dente according to package instructions. Drain, reserving ¹/₂ cup pasta water. Return pasta to pot.

Stir in butter, lemon zest, juice and herbs. Season with salt and pepper. Add some of the reserved pasta water to adjust consistency, if needed. Serve.

Nutrition information per serving:

Calories 232 Fat 4 g Sodium 233 mg

Carbohydrates 44 g Saturated fat 2 g Calcium 31 mg

Protein 9 g Cholesterol 8 mg Dietary fiber 5 g

Diabetic exchanges per serving: 3 bread/starch, 1 fat.

PASTA SALAD WITH BROCCOLI AND PEANUTS

Serves 4.

Reminiscent of noodles with peanut sauce, this is delicious either hot, cold or at room temperature. Bring it along on your next picnic, serve it as part of a buffet -- and save any leftovers to pack in your lunch box.

• Coarse salt

• ¹/₂lb. whole-wheat fusilli

• 2 heads (2 lb.) broccoli

• 3 tbsp. vegetable oil, divided

• ¹/₂tsp. red pepper flakes

•¹/₄c. rice vinegar

• 2 tbsp. smooth peanut butter

• 3 tbsp. soy sauce

• 1 bunch green onions, thinly sliced crosswise (1 c.)

• ¹/₂c. roasted peanuts, coarsely chopped

Directions

In a large pot of boiling salted water, cook pasta until al dente according to package instructions. Drain and rinse under cold water. Set aside.

Meanwhile, trim 1 inch from the stem end of broccoli stalks. Using a vegetable peeler or paring knife, peel outer layer of stalks; thinly slice crosswise. Separate florets into bite-size pieces.

Heat 1 tablespoon oil in a large skillet over medium. Add pepper flakes, broccoli and³/₄cup water. Cover and cook until broccoli is crisp-tender, 6 to 8 minutes. Uncover and cook until liquid has evaporated and broccoli is tender, 2 to 4 minutes.

In a large bowl, whisk together remaining 2 tablespoons oil, vinegar, peanut butter and soy sauce until smooth. Add cooled pasta, broccoli, green onions and peanuts. Toss to combine. Serve immediately, or refrigerate and serve chilled.

Nutrition information per serving:

Calories 494 Fat 25 g Sodium 1,021 mg

Carbohydrates 57 g Saturated fat 4 g Calcium 123 mg

Protein 20 g Cholesterol 0 mg Dietary fiber 11 g

Diabetic exchanges per serving: 2 vegetable, 3 bread/starch, 1 medium-fat meat, 4 fat.