The season of Lent has arrived and for those who must “fast” for the 40 days between Ash Wednesday and Easter, quitting meat cold turkey can leave some in a panic. But just ask vegetarians, and you’ll learn there are plenty of appetizing, filling meals that are no meat treats.

Forget “fish Friday.” With more and more pastas and sauces catering to the low-fat, health conscious crowd, you can use this time of renewal to refamiliarize your taste buds with all that is not burger or pepperoni.

“Secrets of Fat-Free Cooking” by registered dietitian Sandra Woodruff offers over 150 fat-free and low-fat recipes from breakfast to dinner — appetizers to desserts. Here are just a few samples of “meatless main dishes.”

Fettuccine Almost Alfredo

makes five servings

ingredients:

12 ounces fettuccine pasta

3/4 cup grated nonfat or reduced

fat Parmesan cheese

sauce:

1 cup nonfat ricotta cheese

3/4 cup skim milk

1 tablespoon butter-flavored sprinkles

1/8 teaspoon ground white pepper

1. Cook the pasta al dente according to package directions. Drain well, return the pasta to the pot, and cover to keep warm.

2. While the pasta is cooking, combine all of the sauce ingredients in a blender or food processor and process until smooth. Pour the mixture into a 1-quart saucepan, place over low heat and cook, stirring constantly, just until the mixture is heated through. Do not allow the sauce to boil.

3. Pour the sauce over the pasta, add the Parmesan and toss gently to mix. Serve immediately.

Fresh Tomato Pizza

makes eight slices

nonfat or reduced fat pre-made pizza crust

toppings:

1 teaspoon crushed, fresh garlic

3 tomatoes, thinly sliced

1 1/4 cups shredded nonfat or reduced-fat mozzarella cheese

8 thin green bell pepper rings

3 thin onion slices, separated into rings

1 1/2 teaspoons dried oregano or Italian seasoning

1 tablespoon nonfat or reduced-fat Parmesan cheese

1. Spread the garlic over the crust. Then arrange a single layer of tomato slices over the garlic, extending the tomatoes to within 1/2 inch of the edges. Sprinkle a layer of mozzarella over the tomatoes and top with the pepper and onion rings. Finally, sprinkle with the oregano and Parmesan.

2. Bake at 450 degrees for 16 to 18 minutes or until the cheese is browned and bubbly. Slice and serve immediately.

Linguine With Calm Sauce

makes four servings

ingredients:

2 cans ( 6 ounces each) chopped calms, undrained

8 ounces linguine pasta

1 tablespoon olive oil

1 medium yellow onion, diced

1 cup sliced fresh mushrooms

1/2 cup thinly sliced celery

2 teaspoons crushed, fresh garlic

3/4 teaspoon dried basil

3/4 teaspoon dried oregano

1 tablespoon butter-flavored sprinkles

1/8 teaspoon ground white pepper

1/4 cup minced fresh parsley

1/3 cup grated nonfat or reduced-fat Parmesan cheese

1. Drain the clams, reserving 1/2 cup of the juice and set aside.

2. Cook the pasta al dente according to package directions. Drain well and return the pasta to the pot. Add the olive oil and toss to mix. Cover the pot and set aside.

3. While the linguine is cooking, combine the onions, mushrooms, celery, garlic, basil, oregano, butter-flavored sprinkles and pepper in a large skillet. Add the clams and the reserved juice and bring to a boil over high heat. Reduce the heat to low, cover and simmer, stirring occasionally, for 10 minutes or until the vegetables are tender.

4. Add the cooked linguine and parsley to the clam mixture, and toss gently until well mixed. Serve immediately, topping each serving with a rounded tablespoon of the Parmesan.