Eat healthier with these 2 meatless pasta dishes

Enjoy the hearty favours of comforting pasta dishes, but prefer to stay away from heavy meat-filled recipes? Try these two vegetarian farfalle (bow-tie) pasta dishes for a healthier option that still satisfies.

Preparation time 10 minutes; Cooking time 25 minutes; Serves 4

Ingredients:

• 30 ml (2 tbsp) olive oil
• 2 leeks, halved lengthwise, thinly sliced crosswise, and well washed
• 350 g (12 oz) packed shredded green cabbage
• 3 cloves garlic, minced
• 2 large red apples (unpeeled), cut into 1 cm (1/2 in) chunks
• 2 ml (1/2 tsp) salt
• 2 ml (1/2 tsp) pepper
• 30 ml (2 tbsp) cider vinegar
• 15 ml (1 tbsp) Dijon mustard
• 250 g (8 oz) farfalle (bow-tie) pasta

Instructions:

1. In a large skillet, heat the oil over medium heat. Add the leeks and cook, stirring frequently for five minutes, or until tender. Add the cabbage and garlic, and increase the heat to high; cook, stirring frequently, for five minutes, or until the cabbage is golden brown
2. Add the apples, salt and pepper; cook for two minutes, or until the apple is crisp-tender. Stir in the vinegar and mustard, and cook for 30 seconds to blend the flavours
3. In a large pot of boiling water, cook the pasta according to package directions. Drain, reserving 125 millilitres (1/2 cup) of the pasta cooking water. Transfer the drained pasta to a large bowl. Add the cabbage-apple mixture and the reserved pasta cooking water; toss to combine.

This dish is a nice change form the usual pasta with a meat sauce. Cabbage contains dithiolethiones, compounds that help protect against carcinogenic agents, and indoles, thought to deactivate estrogen, which may help prevent breast and prostate cancer.

Nutritional information per serving:

• 385 Calories
• 8.3 g Fat
• 1.2 g Saturated Fat
• 9 g Protein
• 70 g Carbohydrate
• 6.1 g Fibre
• 0 mg Cholesterol
• 411 mg Sodium

Preparation time 5 minutes; Cooking time 25 minutes; Serves 4

Ingredients:

• 75 g (1/3 c) raisins
• 250 ml (1 c) boiling water
• 250 g (8 oz) farfalle (bow-tie) pasta
• 15 ml (1 tbsp) olive oil
• 1 large red pepper, diced
• 4 cloves garlic, minced
• 550 g (18 oz) winter squash puree, thawed
• 5 ml (1 tsp) sage
• 5 ml (1 tsp) salt
• 2 ml (1/2 tsp) black pepper
• 45 ml (3 tbsp) reduced-fat cream cheese
• 75 g (1/3 c) grated Parmesan cheese

Instructions:

1. In a small bowl, soak the raisins in boiling water for five minutes, or until plump. In a large pot of boiling water, cook the pasta according to package directions. Drain, reserving 75 millilitres (1/3 cup) of the cooking liquid
2. While the pasta cooks, in a large skillet, heat the oil over medium heat. Add the red pepper and garlic; cook, stirring frequently for five minutes, or until the pepper is tender. Add the squash puree, sage, salt and black pepper; cook until heated through
3. Stir in the raisins and their soaking liquid and the cream cheese, and cook until the cream cheese has melted. Transfer to a large bowl. Add the pasta, the reserved cooking liquid, and the Parmesan; toss to combine

Creamy, sweet butternut squash puree, enriched with Parmesan cheese and flecked with red pepper and raisins, makes a delicious and unusual pasta sauce. This dish provides ample amounts of beta-carotene (for vitamin A production and eye health) and also vitamin C (for a strong immunity), folate (to prevent birth defects), selenium (which works with vitamin E to reduce free-radical damage linked to cancer) and magnesium (for high blood pressure).

Nutritional information per serving:

• 418 Calories
• 8.7 g Fat
• 3.4 g Saturated Fat
• 14 g Protein
• 73 g Carbohydrate
• 7.4 g Fibre
• 13 mg Cholesterol
• 760 mg Sodium

Pasta dishes filled with creamy cheese and rich meats can be tasty, but also unhealthy. The next time you're craving an Italian masterpiece for dinner, reach for one of these lighter, meat-free recipes.

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