For the meatballs:

To make the sauce: In a large nonstick saucepan, heat oil over medium heat. Add the tomatoes and tomato paste; the beer, wine, or broth; Italian seasoning; garlic powder; parsley; salt, if desired; and pepper. Use a potato masher to crush the tomatoes while the mixture heats up. When the mixture comes to a gentle boil, reduce the heat to low and continue to simmer, covered, for about 30 minutes.

To make the meatballs: In a large mixing bowl, combine the beef, spinach, Parmesan, egg, Italian seasoning, parsley, garlic powder, salt, and 1/4 cup of the bread crumbs. Using your hands or a standing mixer, mix all ingredients together until nicely blended.

Place the remaining 1/2 cup of bread crumbs in a small bowl. Shape meatballs using a cookie scoop to measure exactly 1/8 cup. Roll each in the bread crumbs and lightly coat with canola-oil cooking spray. Place each in a mini muffin cup (or on a nonstick jelly-roll pan). Bake for 20 minutes, or until the meatballs are cooked throughout and nicely brown. Serve with the pizza sauce as either an appetizer or entree.

Makes 30 meatballs (5 main-dish servings) and 4 cups sauce.

Two kinds of squash, butternut and acorn, provide an assortment of carotenes and vitamins, many of which work together for health effects. Each serving also contributes some low-fat dairy and about 2 whole-grain servings.

BAKED BUTTERNUT MACARONI

Place the butternut squash halves cutside down on a microwaveable baking dish or plate and microwave on high power for 8 minutes, or until tender. If using frozen squash, microwave for 4 minutes, or until tender. Place the acorn squash cutside down on a microwaveable baking dish and microwave for 8 minutes, or until tender.

Preheat the oven broiler. Coat a foil-lined jelly-roll pan and a 9-inch-by-9-inch baking dish with canola-oil cooking spray.

Cut the squash flesh into cubes, discarding the skins. Add the cubes to a large bowl and drizzle with the oil. Spread on the jelly-roll pan, season with pepper and salt to taste, and broil for 3 to 4 minutes, or until lightly browned in some areas. Reduce the oven temperature to 350.

In a food processor, combine the squash and pulse briefly to blend well. Pour into a large bowl and stir in the pasta and Parmesan. Pour into the prepared baking dish. Dot with the ricotta.

Add the butter to a small nonstick saucepan and cook over medium heat, stirring constantly, until nicely brown. Add the bread crumbs and cookies and stir to combine. Springkly evenly over the pasta mixture. Bake for 30 minutes, or until heated through.

Makes 6 servings.

This super-easy recipe calls for thin fish fillet, but you can use thicker types if you cut them in half lengthwise. The lemon sauce is pretty powerful, so a light drizzle will do.

FAST ITALIAN-STYLE FISH WITH FASTER LEMON SAUCE

For the sauce:

Pat the fish dry with paper towels and set aside on a piece of waxed paper.

In a medium bowl, whisk together the bread crumbs, sage, and seasoning. In another medium bowl, whisk together the eggs, water and oil.

Coat a large nonstick skillet with olive-oil spray and place over medium-high heat. Quickly dip each fillet in the egg wash and then the crumb mixture. Place the well-coated fish in the skillet and repeat with the remaining fillets. When all are in the pan, coat the tops with the cooking spray.

Cook for 4 minutes, or until the bottoms are browned, then flip the fish over and cook for 3 minutes more to brown the other side, or until the fish flakes easily. Remove to a serving dish and cover with a sheet of foil to keep warm.

To make the sauce: In a small nonstick saucepan, combine the lemon curd and half-and-half or thickened milk and bring to a gentle boil over medium heat, stirring frequently, for 1 minute, or until smooth and slightly thickened. Remove from the heat. Drizzle 1 tablespoon of the lemon sauce over each serving of fish. Sprinkle with a pinch or two of parsley, if you wish.

Makes 4 servings.

Reach Wanda A. Adams at wadams@honoluluadvertiser.com.