1/2 pound bowtie pasta
1/2 cup low-fat cottage cheese — *
1/4 cup plain lowfat yogurt
1/2 cup chopped cilantro
1/2 teaspoon salt
2 teaspoons olive oil
3 cloves garlic — minced
1/8 teaspoon red pepper flakes
3 tablespoons grated Parmesan cheese
* To make vegan, replace cottage cheese and yogurt with 1/2# firm tofu.
Cook pasta in boiling, salted water until al dente. Meanwhile, combine cottage cheese, yogurt, cilantro, and salt in blender or food processor. Process 30 seconds.
Heat oil in small skillet over medium heat; add garlic and cook until aromatic, about 1 minute. Add red pepper flakes; remove from heat. Drain pasta; toss with sauce and garlic in serving bowl. Sprinkle with Parmesan.
Variation: Saute slivered onion and sweet red and yellow bell pepper strips along with garlic. Cook 3 minutes, or until crips-tender. Proceed with recipe.
Per serving: 277 Cal; 12g Prog / 4g Fat / 4gg carb / 4mg Chol / 675mg Sod / 2g Fiber