How to make a healthy pasta recipe?

I love eating pasta but I don’t want to make it too much oily and spicy as I dint want to increase my weight unnecessarily. I want to know the simple and healthy way of making pasta recipe so that I can eat it whenever I want without worrying about the calories and all other health related matters. It will be really nice if anyone out her in this forum can tell met the healthiest and the simplest way to make pasta. Can anyone tell me how much calories an individual can take in a day?

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