Tomato-rich spaghetti sauce is packed with the micronutrient lycopene, which researchers think may help fight cancer. And "red sauce" is also an all-time favorite American recipe that is easily adjusted to cut calories and fat and to provide more dietary fiber. Try this Recipe Makeover.

• 1 Tbsp. Vegetable oil.
• Change: Cooking oil is cut in half from 2 Tbsp.
• ¾ lb. ground beef
• Change: Cuts fat by reducing amount of meat from 1 ½ lb., and using a leaner quality.
• 1 onion chopped
• 2 garlic cloves, minced
• 1-- 16 ounce can tomatoes
• 1-- 6 ounce can tomato paste
• 1 tsp dried oregano leaf
• 1 cup vegetables such as broccoli, red, green or yellow bell peppers, zucchini, or carrots (To save time, use frozen pre-cut vegetables.)
• Change: The traditional recipe had no vegetables. Adding your favorite vegetables boosts the fiber content and adds flavor.

Heat oil and sauté the onions and garlic for 3-5 minutes. (Add fresh vegetables, sauté for a few more minutes. If using frozen vegetables add with tomatoes.)

Add the meat; cook until no longer pink. Add remaining ingredients; stir, simmer for 1 hour. Serve over spaghetti, preferably whole wheat for more fiber. Makes 4 servings.

Old fashioned meat sauce for spaghetti—486 calories per serving, 60% calories from fat, 2.3 grams of fiber.

New lean spaghetti sauce with whole wheat spaghetti—407 calories per serving, 32% calories from fat, 10 or more grams of fiber depending upon vegetables used.

Many more tips for simple, healthful recipe changes are found in Cooking Smart: The American Cancer Society's recipe for quick and easy healthy eating from your very own kitchen. Call 1-800-ACS-2345 to find the ACS office nearest you to request the booklet.