Crazy for pasta? Think Thai, Chinese, and Greek and eat well - includes recipes - Special Issue: Quick, Light & Healthy

Sunset, Summer, 1997 by Linda Lau Anusasananan

Italians might think they own pasta, but they'd be wrong. The whole world it, and pasta speaks a new language as it crosses borders. Take the fine strands of wheat pasta known as vermicelli in Italy. In China, the name changes to mein and in Japan, somen. Though very similar, these noodles taste completely different when prepared in their native cuisines.

No matter what its land of origin, pasta is hard to beat for a quick meal. High in complex carbohydrates and low in fat, pasta is a delicious corner-stone to a healthful diet. Best of all, it's hard to tire of pasta when you have the whole world to choose from.

Asparagus and Pasta Stir-fry

SERVES 4 TO 6

Prep and cook time: About 20 minutes

Notes: Start the meal with a quick egg-flower soup of chicken broth, sliced mushrooms, and green onions, with beaten egg swirled in.

6 ounces dried vermicelli or thin Asian noodles 1 pound asparagus, tough ends trimmed 2 teaspoons salad oil 1 clove garlic, minced or pressed 1 teaspoon minced fresh ginger 1/2 cup diagonally sliced green onions 1/8 teaspoon hot chili flakes 2 tablespoons reduced-sodium soy sauce

1. Bring water for pasta to a boil over high heat. Cook pasta, uncovered, just until tender to bite, 6 to 8 minutes. Drain well.

2. Meanwhile, diagonally slice asparagus into 1 1/2-inch pieces. Place a wok or 10- to 12-inch frying pan over high heat. When pan is hot, add oil, garlic, ginger, asparagus, and onions. Stir-fry until asparagus is tender-crisp, about 3 minutes.

3. Add chilies and soy sauce; stir-fry 1 minute longer. Add drained pasta to pan; stir until heated.

Per serving: 139 cal., 14% (19 cal.) from fat; 6 g protein; 2.1 g fat (0.3 g sat.); 25 g carbo (1.5 g fiber); 205 mg sodium; 0 mg chol.

Moroccan Vegetable Stew with Couscous

SERVES 4

Prep and cook time: About 25 minutes

Notes: Serve with wedges of pita bread and a salad of sliced cucumbers and onions dressed with yogurt.

1 teaspoon olive oil

1 onion (about 1/2 lb.), coarsely chopped

1 teaspoon ground ginger

1 teaspoon ground cumin

1/2 teaspoon cayenne

1/4 teaspoon ground turmeric

2 cans (14 1/2 oz. each) stewed tomatoes, with juice

1 can (15 oz.) reduced-sodium garbanzos, rinsed and drained

2 1/4 cups vegetable or chicken broth

1 box (10 oz., 1 1/2 cups) couscous

1 package (1 lb.) frozen mixed vegetables (carrots, broccoli and cauliflower florets, green beans)

2 tablespoons chopped fresh mint leaves or parsley

1. In a 3- to 4-quart pan, combine oil and onion; stir over high heat until onion is limp, about 5 minutes. Stir in ginger, cumin, cayenne, and turmeric. Add tomatoes, including juice. Bring to a boil.

2. Add garbanzos to pan and cover. Cook over medium heat until hot, about 5 minutes.

3. Meanwhile, in a 2- to 3-quart pan, bring broth to a boil over high heat. Stir in couscous. Cover and remove from heat; let stand until liquid is absorbed, 5 minutes.

4. Stir frozen vegetables into tomato mixture. Cover and cook over medium heat until hot, 5 to 7 minutes.

5. Spoon couscous into 4 bowls or a serving dish. Spoon vegetable mixture over couscous. Sprinkle with mint.

Per serving: 475 cal., 7.8% (37 cal.) from fat; 19 g protein; 4.1 g fat (0.4 g sat.); 93 g carbo (13 g fiber); 825 mg sodium; 0 mg chol.

the NUMBERS on PASTA

Plain pasta rates high in carbohydrates, low in fat and cholesterol.
Statistics vary based on the type of grain and the addition of egg.

PASTA (2 OZ.)               CAL.    FAT (SAT.)       CARBO.    CHOL.

Dried wheat pasta           216     2.4 g (0.5 g)    40 g      54 mg
with egg (egg noodles,
sometimes fettuccine)

Dried wheat pasta           210     0.9 g (0.1 g)    42 g      0 mg
without egg (spaghetti,
macaroni, couscous,
Chinese main)

Fresh wheat pasta           163     1.3 g (0.2 g)    31 g      41 mg
with egg (fettuccine)

Dried somen noodles         202     0.5 g (0.1 g)    42 g      0 mg

Dried soba noodles          191     0.4 g (0.1 g)    42 g      0 mg

Dried mung-bean             199     0 g              49 g      0 mg
noodles (saifun or
cellophane noodles)

Per serving: 414 cal., 16% (65 cal.) from fat; 19 g protein; 7.2 g fat (1 g sat.); 77 g carbo (7.4 g fiber); 1,590 mg sodium; 0 mg chol.

Thai Pasta with Turkey

SERVES 4

Prep and cook time: About 25 minutes

Notes: Serve with a salad of coleslaw mix and your favorite bottled Asian-style dressing.

3/4 cup reduced-sodium chicken broth 1/4 cup seasoned rice vinegar

2 tablespoons reduced-sodium soy sauce

1 tablespoon minced fresh ginger

1 tablespoon minced garlic

1/4 teaspoon hot chili flakes

3/4 pound fresh or dried linguine or thin Asian noodles

1/2 pound cooked turkey, cut into thin strips

1/3 cup minced fresh cilantro

2 tablespoons lime juice

2 tablespoons chopped roasted peanuts

1. Bring water for pasta to a boil over high heat. While water heats, mix broth, vinegar, soy sauce, ginger, garlic, and chili flakes in a 2- to 3-quart pan. Cover and bring mixture to a simmer over medium-high heat.

2. Add pasta to water. Cook until tender to bite, 3 to 5 minutes for fresh or 7 to 8 minutes for dried. Drain pasta well.