Preheat oven to 350 degrees. Lightly coat a 9- by 13-inch casserole with cooking spray.

Cook pasta according to package directions to al dente, about 10 minutes. Drain well and return to cooking pan. Stir in turkey and tomatoes. Spread mixture in bottom of prepared casserole.

In a small bowl, combine cottage cheese, cheddar cheese, scallions, basil (or oregano), and oregano (or ground cumin). Mix well. Spread mixture over the turkey mixture, smoothing with the back of a spoon. Toss bread crumbs with parsley (or cilantro) and sprinkle over the top.

Bake until casserole is hot and bubbly, about 30 minutes. Serve at once.

This recipe yields 6 servings.

Exchanges Per Serving: 3 Very Lean Protein, 3 1/2 Carbohydrate (3 Bread/Starch, 1 Vegetable).

Nutrition Facts: 387 calories (13% calories from fat), 31 g protein, 5 g total fat (2.1 g saturated fat), 53 g carbohydrate, 3 g dietary fiber, 44 mg cholesterol, 248 mg sodium.