Was recommended this link for healthy pasta recipes: http://www.goodhousekeeping.com/food/he ... ta-recipes
I made the "Cod Fra Diavolo", but without the cod. It was tasty, quick, and relatively cheap. If you're really sensitive to spicy foods you might go with less red pepper, but it's not overwhelming or anything. It could also use more marinara sauce, in my opinion.
8 ounce(s) multigrain or whole wheat fusilli pasta
1 teaspoon(s) olive oil
1 medium red onion, coarsely chopped
1 medium red pepper, cut into 1/2-inch pieces
3 clove(s) garlic, chopped
1/4 teaspoon(s) crushed red pepper
1/2 cup(s) fat-free marinara sauce
1 can(s) (14 1/2 ounces) Italian-style diced tomatoes
1 pound(s) cod fillet, cut into 1-inch chunks
Fresh basil leaves for garnish
Heat large covered saucepot of water to boiling over high heat. Add pasta and cook as label directs.
Meanwhile, in nonstick 4-quart saucepan, heat olive oil over medium heat. Add onion and red pepper, and cook 8 to 10 minutes or until vegetables are tender and lightly browned, stirring occasionally. Stir in garlic and crushed red pepper; cook 1 minute. Stir in marinara sauce, diced tomatoes, and 1/2 teaspoon salt; heat to boiling over medium-high heat. Reduce heat to medium-low and simmer 5 minutes more.
Add cod chunks to sauce, pressing down with the back of a spoon to submerge in tomato sauce. Cover and cook over medium heat about 6 minutes or until cod is cooked through.
To serve, drain pasta well and place in 4 large shallow bowls; top with cod and sauce. Garnish with basil.