When time is short, pasta is the answer - includes recipes

Sunset, June, 1996 by Elaine Johnson

These healthful pasta dinners cook in less than 30 minutes

Low-fat, high-carbohydrate, good-tasting, and ready in no time: it's no wonder pasta is so many people's favorite fast food. And if you've walked through a supermarket lately, you've surely noticed that the options - in new shapes, premium-quality dried pasta, and filled and flavored fresh pasta - just keep getting better.

These whole-meal recipes honor pasta's virtues and versatility. If you're in the mood for traditional noodles with a chunky sauce, try the fusilli with Italian sausage or the vegetarian fettuccine. Orzo stands in for rice in the quick risotto, and you can use your favorite filled fresh pasta in the minestrone.

Except for marinara, many off-the-shelf sauces are high in fat. Our recipes contain a variety of quickly assembled vegetables, broths, and seasonings for robust flavor with little fat. Meats, cheeses, and oil are used sparingly.

Each dish has plenty of vegetables and is so substantial that the only addition you may want is a glass of wine and a little bread.

For fastest preparation, start boiling the water for the pasta before you prepare the other ingredients; cooking times include bringing water to a boil.

Tortellini Minestrone

Cooking time: About 15 minutes

Prep time: About 5 minutes

Makes: 9 cups, 4 servings

1 1/2 quarts chicken broth 1/2 cup dry white wine 1/2 teaspoon dried oregano 1 cup peeled baby carrots (about 2 in. long), halved lengthwise 1 cup chopped red bell pepper 1 package (9 oz.) filled fresh tortellini or ravioli, such as pesto or mushroom 3/4 pound boned, skinned chicken breast halves, cut into 1-inch pieces 2 tablespoons chopped fresh parsley

1. In a covered 5- to 6-quart pan over high heat, bring broth, wine, oregano, and carrots to a boil. Add bell pepper and tortellini; boil, uncovered, for 4 minutes.

2. Stir in chicken and simmer until it's no longer pink in center (cut to test), about 2 minutes. Stir in parsley.

Per serving: 320 cal., 22% (70 cal.) from fat; 30 g protein; 7.8 g fat (2.2 g sat.); 34 g carbo.; 367 mg sodium; 61 mg chol.

Caponata Fettuccine

Cooking time: About 15 minutes

Prep time: About 5 minutes

Notes: Look for caponata (a mixture of eggplant, tomatoes, olives, and seasonings) with canned vegetables.

Makes: 3 servings

1 package (9 oz.) fresh plain or herb-flavor fettuccine or linguine 3 cups broccoli florets (1-in. size) 1 1/2 cups (about 16 oz. in jars or cans) caponata 1 can (1 lb.) reduced-sodium garbanzos, drained 1/4 cup dry red wine Salt and pepper

1. Fill a 5- to 6-quart pan 3/4 full of water, cover, and bring to a boil over high heat. Add fettuccine and broccoli and cook, uncovered, until pasta is barely tender to bite, 2 to 3 minutes.

2. Meanwhile, in a 2- to 3-quart pan over medium-high heat, stir caponata, garbanzos, and wine until bubbling, about 5 minutes.

3. Drain pasta and broccoli; toss with caponata. Add salt and pepper to taste.

Per serving: 582 cal., 22% (126 cal.) from fat; 21 g protein; 14 g fat (0.3 g sat.); 88 g carbo.; 992 mg sodium; 62 mg chol.

Asian Soba and Vegetables

Cooking time: About 20 minutes

Prep time: Concurrent with cooking

Makes: 4 servings

12 ounces dried soba (thin buckwheat noodles) 2 quarts chopped bok choy (1-in. pieces) 2/3 pound fresh shiitake (stems removed) or regular mushrooms, cut into 1/2-inch-wide slices 1/3 cup sesame seed 1 1/2 cups vegetable broth 1/4 cup rice vinegar 3 tablespoons reduced-sodium soy sauce 1 1/2 tablespoons minced fresh ginger 1 tablespoon cornstarch

1. Fill a 6- to 8-quart pan 3/4 full of water, cover, and bring to a boil over high heat. Add soba and cook, uncovered, until barely tender to bite, about 5 minutes. Stir in bok choy and mushrooms; cook until mushrooms are softened, about 1 minute.

2. Meanwhile, in a 1- to 2-quart pan over medium heat, stir sesame seed until golden, 5 to 6 minutes. Pour from pan; set aside. Mix broth, vinegar, soy, ginger, and cornstarch; add to pan. Stir over high heat until bubbling, about 2 minutes; stir in sesame. Drain soba mixture; return to pan. Toss gently with broth mixture.

Per serving: 417 cal., 16% (68 cal.) from fat; 19 g protein; 7.5 g fat (1 g sat.); 78 g carbo.; 1,678 mg sodium; 0 mg chol.

Italian Fusilli

Cooking time: About 20 minutes

Prep time: Concurrent with cooking

Makes: 4 servings

12 ounces dried fusilli pasta 1/2 pound turkey Italian sausage (mild or hot) 2 cans (14 oz. each) sliced stewed Italian-style tomatoes 2 teaspoons fennel seed, crushed 1 cup chopped fresh basil leaves, plus sprigs Salt and pepper Grated asiago or parmesan cheese (optional)

1. Fill a 5- to 6-quart pan 3/4 full of water, cover, and bring to a boil over high heat. Add pasta and cook, uncovered, until barely tender to bite, about 10 minutes.

2. Meanwhile, squeeze sausage meat from casings into a nonstick 10- to 12-inch frying pan; discard casings. Stir sausage over medium-high heat, breaking into chunks, until browned, about 6 minutes. Stir in tomatoes and fennel; simmer, uncovered, for 5 minutes. Stir in chopped basil.

3. Drain pasta and return to pan. Add tomato mixture and toss to coat. Season to taste with salt, pepper, and cheese. Garnish with basil sprigs.