Makes 4 cups

This recipe makes enough to sauce more than a pound of pasta; leftovers can be refrigerated or frozen. Because canned tomatoes vary in acidity and saltiness, it’s best to add salt, pepper, and sugar to taste just before serving. If you prefer a chunkier sauce, give it just three or four pulses in the food processor in step 4.

Very good 7 points

Savory cheese and chicken stock share the spotlight here with high-fiber chickpeas. Adding 1/2 cup of these lean beans to your daily diet can help you cut your consumption of fatty foods, a study in the journal Appetite notes.

Tomatoes’ strong, savory flavor can help satisfy us sooner, so we may eat less without trying. We added almonds to up the slim-down factor: Dieters who ate the nuts daily lost 56 percent more fat than those who didn’t, a study from Loma Linda University finds; the nuts’ fiber may prevent fat absorption.

Tuna and ’shrooms contain two different umami compounds that work synergistically to enhance the savory flavor. This dish is the lightest of this noodly bunch, with only 350 calories per bowl.

Tuna and ’shrooms contain two different umami compounds that work synergistically to enhance the savory flavor. This dish is the lightest of this noodly bunch, with only 350 calories per bowl.