Pasta Trattoria Style
Serves 6-8

The finished dish should be full of color and texture, so don't chop the vegetables too small. Use a medium-sized pasta shape with hollows to catch the bits of sauce, and cook the sauce quickly, as part of its appeal is its fresh taste. The bacon provides a nice smoky flavor, but can be eliminated if you prefer.

Cook pasta in plenty of boiling water until done but still firm to the bite (al dente). While pasta is cooking, squeeze excess water from artichoke hearts and cut into quarters. Sauté chopped bacon in a large saucepan until brown. Remove to drain on paper towels, discard fat from pan, and wipe pan clean. Add olive oil and heat over medium heat. Add onions and mushrooms and sauté for 5 minutes. Add tomatoes and artichoke hearts and season with black pepper to taste. If using dried herbs, add at this point. Bring mixture to a boil, reduce heat, and simmer for 15 minutes. If using fresh herbs, add and cook for 5 minutes more. Add drained pasta and ricotta salata, mix well, and serve.

Per serving: 564 calories; 22 g protein; 79 g carbohydrates; 19 g fat; 20 mg cholesterol; 1028 mg sodium % calories from fat: 29%; from saturated fat: 8%

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Brazilian Beans and Rice

Serves 4

Feijoada (fay-ZHWAH-dah) is Brazil's most famous national dish. In this version, we use pre-cooked black beans to speed up the preparation time. Serve with white rice or instant brown rice for a quick and hearty meal with South American flair.

In a medium saucepan, combine the white rice and 2 cups of water; bring to a boil. Reduce the heat, cover, and simmer for 20 minutes or until all the liquid is absorbed. Keep the pan covered until ready to serve.

While rice is cooking, heat oil in a large saucepan or Dutch oven over medium heat. Add onion and sausage, and sauté for 5 minutes. Add cumin and garlic and sauté for 1 minute. Add beans, water, black pepper, and bay leaf. Mix and bring to a boil. Cover, reduce heat, and simmer for 15 minutes.

Remove bay leaf and stir in vinegar and hot sauce. Serve over cooked rice.

Per serving: 357 calories; 14 g protein; 52 g carbohydrate; 10 g fat; 17 mg cholesterol; 280 mg sodium % calories from fat: 26%; from saturated fat: 9%

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Garden Tomato and Onion Sauce

Serves 6

This simple late-harvest sauce is made of fresh tomatoes and red onions cooked until they are thick and fragrant. Pancetta is a lean Italian bacon which is not smoked but gets its flavor from a spice and salt cure. If pancetta is not available, use Canadian bacon or eliminate meat altogether.

Cook pasta in plenty of boiling water until done but still firm to the bite (al dente). While the pasta cooks, heat 2 teaspoons of the olive oil in a heavy saucepan over medium heat. Add the pancetta and cook for 5 minutes, stirring constantly, until the pieces are crisp. Pour off any excess fat. Add the tablespoon of oil, then the pepper flakes and onion. Sauté for 5 minutes. Add the tomatoes and sauté for 1 minute. Lower the heat, cover, and simmer for 10 minutes. Uncover and cook for 5 minutes more or until excess liquid evaporates and sauce is thick. Add drained pasta to the sauce and mix well. Serve with grated cheese on the side.

Per serving: 399 calories; 16 g protein, 66 g carbohydrates; 8 g fat; 13 mg cholesterol; 529 mg sodium % calories from fat: 17.5 %; from saturated fat: 3 %

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Potato, Ham and Garlic Soup

Serves 4-6

This recipe can take advantage of leftover ham or be used with baked ham from the deli. Or, leave out the meat and use vegetarian broth for a meatless meal. The addition of white beans is optional, but if you leave out the ham, be sure to add the beans.

Bring the broth to a boil in a large saucepan or Dutch oven. Add the potatoes, cover, and return to a boil. Lower the heat, and simmer for 15 minutes.

Meanwhile, heat the oil in a medium nonstick skillet over medium heat. Add the onion and carrot and cook, stirring occasionally, for 5 minutes. Add the garlic, mix well, and cook 2 minutes. Add the ham, remove from the heat, cover, and keep warm.

With a slotted spoon, transfer approximately half of the cooked potatoes to a food processor or blender, along with 1 cup of the hot broth. Purée until smooth. Return the puréed potatoes to the soup, and stir in the ham mixture. Stir in the beans, if using. Cover and simmer for 5 minutes. Taste for seasoning and adjust before serving.

Per serving: 242 calories; 19 g protein; 32 g carbohydrates; 14 mg cholesterol; 8 g fat; 444 mg sodium % calories from fat: 27%; from saturated fat: 7%

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