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Salad:

• 2 cups cold leftover cooked pasta
• 1 zucchini, chopped into 1/4″ pieces
• Handful each frozen corn, and frozen petit peas (rinse in cold water to quick thaw and drain on paper towels)
• 3 green onions, thinly sliced
• 1 4 oz can chopped black olives, drained
• handful cherry tomatoes
• couple handfuls shredded mozzarella cheese

Toss all ingredients together in a salad bowl

Dressing:

• 1 6 oz container plain yogurt
• 2 garlic cloves, finely chopped (minced)
• 1 tablespoon mayonnaise
• 4 fresh basil leaves, cut up (or 1 teaspoon dried basil.)
• Pinch of dried oregano

Mix all ingredients together in a small jar or cup. When ready to eat, pour dressing over salad and toss to mix well.

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For this pasta sauce I combined tomato and white sauce.

Ingredients:

• 1/2 cup milk
• 3 tablespoons butter or margarine
• 2 cups canned diced tomatoes
• 1/2 cup flour
• 1/2 tablespoon salt
• 1 teaspoon garlic powder
• 1 teaspoon pepper

Directions:

1. In a medium saucepan on low - medium heat, add milk, butter and tomatoes.
2. Allow butter to melt then slowly whisk in the flour.
3. Continue to whisk and add salt, garlic and pepper.
4. Cook on low heat until sauce thickens.

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Ingredients:

• 1 cup Rice
• 1 medium onion, chopped
• 1 medium yellow squash, sliced
• 1/2 zucchini, sliced
• 1 medium carrot, sliced
• 1 cup milk
• 2 tbs butter or margarine
• 2 tbs flour

Directions:

1. Prepare rice.
2. In a steamer steam the onions, squash, zucchini and carrots.
3. Once rice and vegetables are ready cook milk, butter and flour in a sauce pan over medium heat, whisk until sauce thickens.

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Ingredients:

• 3 cups plain non-fat yogurt
• 1 cup finely chopped fresh or thawed, frozen spinach
• 1/2 cup chopped fresh parsley
• 1/2 cup chopped scallions
• 1 tsp dried dill leaves
• 1 clove garlic minced

Directions:

1. Combine yogurt, spinach, parsley, scallion, dill leaves and garlic
2. Chill for 1 hour before serving.

Source: 500 Fat Free Recipes

Servings: 8

Nutrition Info:

• Calories: 57
• Fat: .2g
• Protein: 5g
• Carbs: 8g

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