Angel hair with clams and linguine with shiitake mushrooms

Pasta is a delicious meal option whether you're eating alone or cooking for a group. These simple recipes contain an extra boost of healthy vegetables.

Peppers are rich in cancer-fighting anti-oxidants and a good amount of parsley adds more beta-carotene and vitamin C to the mix.

Preparation time: 10 minutes

Cooking time: 25 minutes

Serves 4

• 30 ml (2 tbsp) olive oil
• 250 g (1⁄2 lb) scallops
• 2 cloves garlic
• 125 ml (1⁄2 c) dry white wine
• Pinch of red pepper flakes
• 500 g (1 lb) clams, scrubbed
• 1 can (about 540 ml/19 oz) diced tomatoes
• 1 large roasted red pepper, sliced
• 75 ml (1⁄3 c) coarsely chopped flat-leaf parsley
• 375 g (13 oz) angel hair pasta

1.  Heat oil in a large non-stick saucepan over medium-high heat. Add scallops. Cook until almost cooked through, or about four minutes. Transfer to a plate.
2.  Add garlic to pan. Cook 15 seconds. Add wine, red pepper flakes and clams. Cover. Reduce heat to medium. Cook until clams have all opened, or about eight minutes. Transfer clams with slotted spoon to bowl. Discard any that have not opened.
3.  Add tomatoes with their liquid to the pan. Simmer until reduced and thickened, about 15 minutes. Stir in the roasted pepper, clams, scallops and parsley.
4. Cook angel hair pasta in a large saucepan of lightly salted boiling water until al dente, following package instructions. Drain well. Add to sauce in pan and serve immediately.

Per serving: 526 calories, 32 g protein, 9 g fat (including 1 g saturated fat), 55 mg cholesterol, 76 g carbohydrates, 5 g fibre, 638 mg sodium.

Fresh ideas: The tomatoes, pepper and white wine in this recipe are classic foils for many types of seafood. You can substitute any firm-fleshed whitefish for the scallops or use crab instead of the clams.

Mushrooms are good at helping to keep your blood pressure on an even keel.

Preparation time: 10 minutes

Cooking time: 18 minutes

Serves 6

• 30 ml (2 tbsp) olive oil
• 1 medium yellow pepper, trimmed, seeded and cut into small dice
• 250 g (1⁄2 lb) shiitake mushroom caps, cut into thin strips
• 125 g (4.5 oz) lean ham, finely chopped
• 2 cloves garlic, minced
• 1 can (796 ml/28 oz) whole tomatoes, drained and chopped
• 2 ml (1⁄2 tsp) dried basil
• 1 ml (1⁄4 tsp) salt
• 1 ml (1⁄4 tsp) black pepper
• 375 g (13 oz) linguine
• Grated parmesan cheese (optional)

1.  Heat oil in a large non-stick saucepan over medium-high heat. Add pepper, mushrooms, ham and garlic. Sauté until mushrooms are tender, six to eight minutes. Add tomato and basil. Cook until thickened, about 10 minutes. Add salt and pepper.
2.  Meanwhile, cook pasta in a large saucepan of lightly salted boiling water until al dente, following the package instructions. Drain. Add to sauce in pan. Serve with parmesan, if liked.

Per serving: 309 calories, 13 g protein, 6 g fat (including 1 g saturated fat), 9 mg cholesterol, 49 g carbohydrates, 3 g fibre, 638 mg sodium.