Mediterranean Pasta Salad

This is a perfect salad on a hot day, make it early in the day and enjoy it for lunch or dinner.

1 (20oz) package refrigerated rainbow three-cheese tortellini
1 Lb. asparagus spears, trimmed
1 cup bottled roasted red bell peppers, cut into 1" pieces
6 Tbsp light balsamic vinaigrette
3 Tbsp chopped fresh basil
4oz Pepper Jack cheese cut into 1/4" cubes(about 1 cup)
32 grape tomatoes
32 kalamata olives
2 cans drained quartered artichoke hearts
3-4oz slices prosciutto, cut crosswise

Cook pasta for 6 minutes. Add asparagus to boiling water; cook 1 minute. Drain in colander; rinse with cold water until cooled. Drain.

While pasta and asparagus cook, combine the rest of the ingredients in a large bowl. Add tortellini and asparagus; toss gently. Makes 12 servings (serving size 1 1/3 cup)

Calories: 304
Fat: 16.2g
Protein: 11.2g
Carb: 29.7g
Fiber: 2.2g
Chol: 28mg
Iron: 0.6mg
Sodium: 876mg
Calcium: 82mg

Herbed Spaghetti Squash

1 (3.25 Lbs) spaghetti squash
1/2 c water
1 Tbsp extra-virgin olive oil
2 Tbsp chopped fresh basil
1/2 tsp salt
1/4 tsp ground black pepper

Pierce squash several timeswith the tip of a sharp knife. Microwave at HIGH 3 minutes. Cut squash in half lengthwise, and remove seeds and membrane with a spoon.

Place squash halves in a baking dish (squash halves will overlap); add 1/2 c water. Cover with plastic wrap; vent. Microwave at HIGH 10 minutes or until tender. Using a fork, remove spaghetti-like strands, and place in a large bowl. Add olive oil and remaining ingredients; toss well. Yield: 4 servings (serving size: 1 cup)

Calories: 76
Fat: 3.3g
Protein: 0.6g
Carb: 12.2g
Fiber: 0.1g
Chol: 0
Iron: 1mg
Sodium: 223mg
Calc: 42mg

Meatless Meatball & Herbed Spaghetti Squash

Cooking Spray
1 c chopped onions
1 (12oz) meatless meatballs
1 jar of tomato garlic pasta sauce
2 Tbsp sun-dried tomato pesto
Herbed Spaghetti Squash
Fresh shredded Parmesan Cheese

Heat a large saucepan over medium-high heat, and coat pan with cooking spray. Add onion; saute 3 to 4 minutes or until tender. Add meatballs, pasta sauce, and pesto to pan; bring to a boil. Reduce heat, and simmer 10 minutes. Spoon meatballs and sauce over Herbed Spaghetti Squash, and sprinkle with Parmesan Cheese. 4 Servings (1 cup of Spagherri Squash and 1 c meatball mixture.

Calories: 272
Fat: 10.6g
Protein: 15.5g
Carb: 30.8g
Fiber: 5.3g
Chol: 0
Iron: 4mg
Sodium: 1,082mg
Calcium: 167mg

Pumpkin and Chicken Chowder

This recipe came from delish.com and I doubled on the serving size, because really who has 1/2 cup of chowder? No one that's who?

8 Servings (1 cup serving size)

2 (14oz) red bell peppers
2 Tbps olive oil
1 1/2 lbs. boneless, skinless chicken breasts, diced
3 leeks, white and light-green parts only
1 (2 lbs.) pumpkin or butternut squash, peeled, seeded, cut into 1-inch chunks
3 Tbsp all-purpose flour
2 tsp ground cumin
1 tsp chili powder
1 tsp salt
1/2 tsp fresh ground pepper
1 ear (1 cup) corn, kernels
3 cans (14 1/2 oz.) low-sodium chicken broth
1 Tbsp fresh oregano leaves
1/2 cup sour cream (optional)

Cut the peppers into 1/2-inch pieces, set aside.

Make the soup: Heat the olive oil in a large Dutch oven over medium-high heat. Add the chicken pieces and cook until browned. Remove the chicken and keep warm. Add the leeks and pumpkin and saute for about 5 minutes. Add the flour, cumin, chili powder, salt, and pepper and cook for 1 to 2 minutes. Add the corn, peppers, chicken, broth, and oregano and bring the soup to a boil. Reduce heat to low and simmer, about 30 minutes. Garnish with sour cream in each plate.

Calories: 314 (1 cup)