Silken Pasta

Leafy Swiss chard combined with chicken broth makes a light sauce for pasta. We used the milder green chard in this recipe rather than the colorful red.

If you want a vegetarian dish, substitute vegetable broth for the chicken broth. Letting the nonfat egg substitute set before stirring it into the broth gives the sauce a creamy look.

Silken low-fat tofu is usually found in the produce sections of supermarkets.

SWISS CHARD AND TOFU OVER CAPELLINI

2 ounces capellini or angel hair pasta

Salt

Water

3 cloves garlic, minced

1/3 cup minced onion

Nonstick olive oil cooking spray

1 (14 1/2-ounce) can nonfat low-sodium chicken broth

2 cups coarsely chopped Swiss chard

1 tablespoon cornstarch

1/2 (12.3-ounce) carton low-fat firm tofu, well drained and cubed

1/4 cup nonfat egg substitute (equivalent to 1 egg)

Cook capellini in rapidly boiling salted water until just tender to the bite, about 2 minutes. Drain and keep warm until ready to serve.

Saute garlic and onion in wok or heavy skillet sprayed with olive oil cooking spray until tender, 2 to 3 minutes. Stir in chicken broth and Swiss chard. Bring to boil, then reduce heat and simmer over low heat until chard is tender, about 15 minutes.

Blend together 1 tablespoon water and cornstarch until smooth. Stir into simmering broth until blended. Heat and stir until thickened and clear, 1 to 2 minutes. Stir in tofu. Slowly drizzle in egg substitute and let stand until egg begins to set before stirring. Add salt to taste.

Serve over cooked capellini.

2 servings. Each serving:

221 calories; 509 mg sodium; 0 cholesterol; 2 grams fat; 32 grams carbohydrates; 19 grams protein; 0.61 gram fiber.