Lighten up your pasta; These fiber-rich dishes are low in calories but loaded with flavor

WE KNOW. WE SAY "PASTA," YOU THINK "HEAVY." BUT THERE'S ANOTHER

side to the comfort food you love--a lean and nutritious one. Combining noodles with plenty of fresh vegetables or beans gives you a feel-good carb hit while allowing you to say good-bye to excess calories. What's more, produce and legumes add fiber, which keeps you fuller longer, and disease-fighting vitamins and minerals. These three delicious dishes are perfect for summer because they incorporate a variety of in-season vegetables and taste delicious served cold or at room temperature. The best part? No matter which one you choose, you can enjoy a low-cal dish with a clear conscience and a satiated appetite.

PASTA PRIMAVERA

You can use any vegetable combination in this dish, depending on what looks good at the market.

Serves 4

Prep time: 15 minutes

Cook time: 15 minutes

3 tablespoons extra-virgin olive oil

1 cup sliced red onion

1/4 teaspoon salt

1 1/2 cups small broccoli florets

1 1/2 cups small cauliflower florets

1 tablespoon minced garlic, divided

1 1/2 cups green beans, halved lengthwise

1 cup sugar snap or snow peas, ends trimmed

1/2 medium red or orange bell pepper (or both), thinly sliced

1/2 small yellow summer squash, sliced

8 ounces uncooked rainbow fusilli

2 scallions, minced tablespoons minced flat-leaf parsley

3 tablespoons minced basil

2 tablespoons freshly grated parmesan Freshly ground black pepper

2 to 3 tablespoons pine nuts, lightly toasted (optional)

Bring a large pot of water to a boil. Meanwhile, heat oil in a large skillet. Add onion and salt and saute over medium heat for about 5 minoutes, or until onion begins to soften.

Add broccoli, cauliflower, and half the garlic to skillet. Stir and cook for about 5 minutes, or until vegetables are just barely tender. Add green beans, peas, bell pepper, and squash. Cook approximately 5 minutes more, then stir in remaining garlic. Cook another minute and set aside.

Once water is boiling, add fusilli and cook about 12 minutes, or until tender but still al dente. Drain thoroughly and transfer to a large

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bowl. Add vegetable saute and toss with tongs to combine thoroughly.

Sprinkle in scallions, parsley, basil, and Parmesan and toss again. Grind in black pepper and serve topped with pine nuts (if using).

Nutrition score per serving (3 cups): 376 calories, 12 g fat (28% of calories), 2 g saturated fat, 57 g carbs, 12 g protein, 6 g fiber, 112 mg calcium, 4 mg iron, 214 mg sodium

ASIAN NOODLES WITH SHIITAKES AND CASHEWS

This dish will keep for at least five days if stored in a tightly covered container in the refrigerator.

Serves 4

Prep time: 15 minutes

Cook time: 4 minutes

1 ounce dried shiitake mushrooms

2 tablespoons light-colored honey

2 tablespoons cider vinegar

4 teaspoons low-sodium soy sauce

8 ounces uncooked buckwheat noodles (soba)

3 tablespoons dark sesame oil

1 1/2 to 2 teaspoons minced garlic salt

Salt

1 medium carrot, cut into 1 1/2-inchlong sticks

1 to 2 scallions, cut into thin strips

10 radishes (assorted colors), cut into thin strips

1/2 cup chopped roasted cashews Crushed red pepper

At least two hours ahead, place shiitakes in a medium bowl and pour in 2 cups boiling water to rehydrate them; cover and let stand. Drain shiitakes, squeeze out excess water, and slice into thin strips. Set aside.

Place honey in a medium bowl. Add vinegar and soy sauce and stir until honey dissolves. Set aside.

Bring a large pot of water to a boil. Cook noodles for about

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Click to get your shape shopping list: you can print out a list of all the ingredients for these dishes at shape.com/quickan dhealthy. 4 minutes, or until tender but still al dente. Drain noodles and add them to the bowl with the honey mixture.

Add oil and garlic and mix with a fork or tongs until noodles are coated. Taste and add salt, if desired.

Stir in sliced shiitakes and let noodles cool to room temperature. Add carrots, scallions, and radishes and toss again with a fork or tongs until well combined. Top with cashews and red pepper flakes and serve.

Nutrition score per serving (2 cups): 459 calories, 19 g fat (36% of calories), 3 g saturated fat, 64 g carbs, 13 g protein, 4 g fiber, 43 mg calcium, 3 mg iron, 668 mg sodium

WHOLE-WHEAT SHELLS WITH CHICKPEAS AND ARUGULA

Use baby arugula for this dish if you can; the flavor is more mellow.

Serves 4

Prep time: 15 minutes

Cook time: 10 minutes

8 ounces uncooked whole-wheat shells

3 tablespoons extra-virgin olive oil

1 3/4 cups cooked chickpeas

(about one 15-ounce can)

4 packed cups arugula, chopped

1/3 cup packed golden raisins

1/2 cup oil-packed sun-dried tomatoes,sliced

4 ounces crumbled feta Salt and freshly ground black pepper

1/2 cup chopped walnuts (optional)

Bring a large pot of water to a rolling boil. Add shells and cook about 8 minutes, or until tender but still al dente. Drain and transfer to a medium-large bowl. Immediately drizzle with olive oil and toss to distribute.