Love pasta but feel guilty eating it? Here’s a great way to understand portion sizes and still be able to enjoy the foods you love. And you can alter this dish to please vegetarians and meat lovers alike. Serves 4.

Recipe Ingredients

• 2 C broccoli florets, bite size
• 1 T olive oil
• ½ small onion, chopped into small pieces
• 2 cloves garlic, minced
• ½ C chicken or vegetable broth, low-sodium
• ½ t tarragon
• ½ C chopped walnuts
• 8 oz fusilli, bowtie, other small pasta
• 2 oz goat cheese, crumbled
• dash of salt and pepper to taste

Recipe Directions

1. Heat water for pasta and cook according to directions.
2. Chop broccoli and microwave for two minutes. Run under cool water and set aside.
3. Sauté onion and garlic in olive oil until translucent, 3-5 minutes. Add broccoli, tarragon, broth, walnuts, salt, and pepper.
4. Stir and cover over low heat for 5 minutes or until tender.
5. Add cooked pasta to the broccoli mixture and heat thoroughly. Toss with crumbled cheese and serve.

Per serving: 302 calories, 14 gm protein, 21 gm carbohydrate, 19 gm fat, 5 gm sat, 6 mg mono, 32 mg cholesterol, 3 gm fiber, 217 mg sodium