Instructions: 4 SERVINGS DAIRY-FREE

MEAL PLAN: While the sauce is cooking, make a salad of arugula, sliced Belgian endive, chopped red onion and a low-fat red wine vinaigrette. Add a loaf of focaccia purchased from a bakery or supermarket. Wrap the loaf in foil and warm at 350F for about 10 minutes before serving.

This richly flavored version of an Italian country classic uses much less oil than the original without sacrificing any of the superb taste.

Bring large pot of lightly salted water to a boil. Add pasta; stir to prevent sticking. Cook pasta, stirring occasionally, until just tender, about 10 minutes.

Meanwhile, in large skillet, heat oil over medium-high beat. Add onion and cook, stirring often, until beginning to brown, 5 to 6 minutes. Add garlic and cook, stirring, 30 seconds. Add tomatoes with liquid, breaking up tomatoes with back of spoon. Stir in salt, red pepper flakes and pepper.

Reduce heat to medium-low and cook, stirring occasionally, until mixture is slightly thickened, about 6 minutes.

Stir in peas and olives if desired and heat through, about 2 minutes.

Taste and adjust seasonings. Remove from heat and stir in parsley.

Drain pasta and transfer to shallow serving bowl. Add sauce and toss to combine. Serve hot, sprinkled with grated cheese if desired.

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