PASTA PERFECT
By Nanette Blanchard
According to the National Pasta Association, Americans eat approximately 19 pounds of pasta per capita every year. While that isn't as much as Italians eat, pasta really is becoming an American food. We've come a long way from eating overcooked spaghetti drowning in tomato sauce. Now Americans eat pasta in salads and soups and even for dessert. Many people even know the difference between fettuccine and linguine, and more home cooks are now making their own homemade pasta with the use of a pasta machine.
October is National Pasta Month and the types of dried pasta available are increasing rapidly. Frozen tofu ravioli, amaranth spaghetti, whole wheat couscous and Jerusalem artichoke noodles are just some of the more unusual types currently available.Pasta may be colored with beets or spinach and flavored with garlic or chili powder.
Food historians are still debating who invented pasta — the Romans or the Chinese. It is even possible they both invented it simultaneously. Most pasta experts generally agree that the legend about Marco Polo introducing pasta into what is now Italy is a myth.
There are at least 300 different types of pasta: long, short, thick, thin, and pasta shaped like tubes, bows, shells, wheels, and even butterflies. Pasta is served in almost every country in the world in some form.
The proper way to cook pasta is to bring a large stock pot of water to a rolling boil. It isn't necessary to add either salt or oil to the pasta cooking water. Stirring the pasta immediately after it is added to the boiling water is the best way to keep pasta from sticking. Cover the pot until the water returns to a boil and then remove the lid. Test pasta along the way to see if it is tender. Drain pasta as soon as it has cooked enough and toss with the sauce. Be sure to check the package instructions before cooking a new shape or type of pasta.
PASTA WITH ROASTED VEGETABLES AND BALSAMIC VINEGAR
(Serves 4)
Roasting vegetables is easy and delicious. The balsamic vinegar added to the roasting vegetables cooks down into a rich sauce.
1 bunch scallions, cut into 1-inch lengths
1 bell pepper, coarsely chopped
1 zucchini, coarsely chopped
4 tomatoes, chopped
3 cloves garlic, chopped
3 Tablespoons balsamic vinegar
1 Tablespoon olive oil
1/2 pound bow-tie or wheel pasta
Combine chopped scallions, bell pepper, zucchini, tomatoes, garlic, balsamic vinegar, and olive oil in a shallow baking dish.Bake at 400 degrees for about 30 minutes, stirring once, or until vegetables are soft. Meanwhile, cook pasta in boiling water according to package directions. Drain hot cooked pasta and toss with vegetables. Serve in a warmed bowl or dish.
Total calories per serving: 234
Fat: 4 grams
EASY BEAN THREAD SOUP
(Serves 4)
Bean threads are noodles made out of mung beans. They cook quickly and become transparent when tender. Look for them in the Oriental section of your grocery store.
1 Tablespoon vegetable oil
1 Tablespoon minced ginger root
2 carrots, halved and thinly sliced
4 scallions, sliced
4 cups vegetable broth
1 cup fresh or frozen peas or corn kernels
2 ounces bean threads (about a handful or one bunch)
1 Tablespoon soy sauce
Sauté ginger and carrots in oil for 5 minutes over medium heat or until soft. Add scallions and cook, stirring, bring to a boil. Break up bean threads slightly while adding them to the boiling broth. Cover and cook until bean threads are tender, about 10 minutes. Add vegetable broth and peas or corn and cook another 2 minutes. Stir in soy sauce and serve hot.
Total calories per serving: 159
Fat: 5 grams
BAKED SPINACH-PASTA CASSEROLE
(Serves 8)
This dish makes terrific leftovers and can be assembled several hours in advance. Frozen chopped spinach can also be used to save time; just thaw and add when the fresh spinach is added to the recipe.
1 pound pasta shells
1 pound spinach, chopped and steamed until tender
2-1/2 cups tomato sauce
1/2 cup soy milk
3 cloves garlic, minced
1 Tablespoon fresh chopped basil (or 1 teaspoon dried)
Salt and freshly ground black pepper to taste
1/4 cup bread crumbs
Cook pasta in boiling water according to package directions. Drain. In large casserole dish, toss hot pasta with spinach, tomato sauce, soy milk, garlic, and basil. Season to taste. Top with bread crumbs. Bake at 350 degrees, uncovered, for 30 minutes or until bubbly. Serve hot.
Total calories per serving: 214
Fat: 2 grams
COLD PEANUT NOODLES
(Serves 6)
This simple dish should be made in advance and is quite welcome at a buffet or dinner party. Add steamed snow peas or broccoli for a heartier dish.
1 pound whole wheat spaghetti
2 Tablespoons sesame oil
2 cloves garlic, crushed
1 Tablespoon ginger root, minced
3 Tablespoons peanut butter
2 Tablespoons soy sauce
2 Tablespoons rice vinegar
1 Tablespoon lemon juice
5 scallions, chopped
1 cup sliced radishes
1 cucumber, sliced
Cook spaghetti in boiling water according to package directions. Drain. Whisk together sesame oil, garlic, ginger root, peanut butter, soy sauce, vinegar, and lemon juice. Mix dressing with hot cooked pasta. Add scallions, radishes and cucumber and mix together gently. Chill in the refrigerator for several hours, covered, before serving.
Total calories per serving: 312
Fat: 10 grams
QUICK TOMATO-NOODLE SOUP
(Serves 6)
A nice main dish soup when you're too busy to spend time in the kitchen.
2 Tablespoons vegetable oil
1 onion, chopped
1 green pepper, chopped
3 cloves of garlic, minced
2 ribs of celery, chopped
46-ounce can tomato juice
Salt and black pepper to taste
2 cups small pasta (orzo or acini di pepe)
Sauté onion, green pepper, garlic, and celery in oil in large stock pot over medium heat for 10 minutes or until soft. Add tomato juice and season to taste. Add pasta and simmer over low heat 20 minutes or until pasta is tender.
Total calories per serving: 196
Fat: 5 grams
TEX-MEX CORN MACARONI
(Serves 6)
Corn pastas are really wonderful with southwestern foods. They are a little trickier to cook properly; so be certain to follow the instructions.
1 pound corn macaroni (found in natural food stores)
2 Tablespoons vegetable oil
1 onion, chopped
3 cloves garlic, minced
1/2 cup peeled, chopped green chile peppers (frozen or canned)
2 green peppers, chopped
1 Tablespoon chili powder
1 teaspoon dried oregano
2 cups chopped fresh tomatoes
1 cup corn kernels, fresh or frozen
Cook pasta in boiling water according to package directions. Sauté onion and garlic in oil over medium-high heat in large skillet about 5 minutes, or until tender. Add both types of peppers and cook an additional 3 minutes, stirring. Add chili powder, oregano, tomatoes, and corn and cook another 5 minutes, stirring occasionally. Drain pasta and add to vegetables in large pan. Cook over low heat until warm.
Total calories per serving: 310
Fat: 6 grams
Nanette Blanchard is a freelance food writer from Durango, Colorado.
