No-meat Fridays can mean wonders

When many of us were growing up in the 1950s, the Lenten season meant not eating meat on Fridays. This translated into macaroni and cheese suppers and tuna casseroles for many families. And of course, Mrs. Paul's Fish Sticks.

Thankfully, meatless meals have come a long way since then, though few people give up meat for Lent anymore. Still, those of us who are not vegetarian could all use a rest from eating meat once in awhile. Here are three meatless pasta dinners that are quick and delicious.

The Linguine and Vegetables is a creation of San Francisco chef Joyce Goldstein for Dean Ornish, the guru of low-fat, healthy meals.

Linguine and Vegetables

• 6 to 8 small new potatoes
• 1/2 pound linguine
• 1/2 cup vegetable stock
• 1/2 cup diced onions
• 2 teaspoons minced garlic
• Hot red pepper flakes to taste
• 1/2 cup cooked green beans
• 1 1/2 cups diced plum tomatoes
• 1/2 cup juice from tomatoes, or tomato juice
• 4 cups assorted greens (salad mix)
• Salt and pepper to taste

Cook the potatoes by steaming them until tender, or boiling in salted water for 25 to 30 minutes. Cool and cut into 1-inch chunks. Bring a large pot of salted water to a boil. Drop the pasta into the water and cook according to package directions.

In a skillet over medium heat, heat the stock. Add onions and cook covered until tender, about 10 minutes. Add the garlic and red pepper flakes and cook another 2 minutes. Add the potatoes, green beans, tomatoes, tomato juice and greens and cook until the greens are wilted. Season with salt and pepper. Mix in the drained, al dente, linguine and toss. Serves 4.

These Soba Noodles are a cross between the traditional Japanese dish and something you'd find in the health food store.

Soba Noodles

• 1 8.8-ounce package soba noodles
• 2 tablespoons sesame oil
• 1/2 cup tahini (sesame paste)
• 4 tablespoons low-sodium soy sauce
• 2 tablespoons honey
• 1 tablespoon Japanese rice wine vinegar
• 1/2 cup orange juice
• 1/4 cup toasted sesame seeds
• 3 green onions, sliced

In a large pot of salted, boiling water, cook the soba noodles for about 6 to 8 minutes. Drain and return to pot. Toss with sesame oil and cover. Set aside. In a bowl, combine the tahini, shoyu, honey and vinegar. Add the orange juice a few tablespoons at a time and mix until sauce is smooth. Toss the noodles and the sauce. Garnish with sesame seeds and green onions. Serves 4 to 6.

This Fettuccine with Walnuts recipe is simple, tasty and makes use of ingredients you're likely to find at the back of the cupboard when you haven't been shopping in a while.

Fettuccine with Walnuts

• 1 cup walnuts
• 1 pound fettuccine
• 1/2 cup olive oil
• Salt and pepper to taste
• 1/2 cup grated parmesan cheese
• 1/2 cup minced Italian flat-leaf parsley

Toast the walnuts in a 350-degree oven until browned. Cool and chop coarsely. Boil water in a large pot for the pasta. Drop the fettuccine in and cook according to package directions until al dente. Drain the pasta and transfer to a bowl. Add the olive oil, salt and pepper. Add the walnuts, parmesan cheese and parsley and toss to coat. Serves 4.