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Healthy Pasta the Sexy, Skinny, And Smart Way to Eat Your Favorite Food
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Transcript of Healthy Pasta the Sexy, Skinny, And Smart Way to Eat Your Favorite Food
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AlsobyJoeBastianichRestaurantMan
GrandiVini:AnOpinionatedTourofItalys89FinestWines
VinoItalianoBuyingGuide:TheUltimateQuickReferencetotheGreatWinesofItaly(withDavidLynch)
VinoItaliano:TheRegionalWinesofItaly(withDavidLynch)
AlsobyTanyaBastianichManualiLidiasCommonsenseItalianCooking(withLidiaBastianich)
LidiasFavoriteRecipes(withLidiaBastianich)
LidiasItalyinAmerica(withLidiaBastianich)
LidiaCooksfromtheHeartofItaly(withLidiaBastianich)
LidiasItaly(withLidiaBastianich)
ReflectionsoftheBreast:BreastCancerinArtThroughtheAges(withFrancisArena)
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ThisIsaBorzoiBookPublishedbyAlfredA.Knopf
Copyright2015byTanyaBastianichManualiandRestaurantManLLC
Allrightsreserved.PublishedintheUnitedStatesbyAlfredA.Knopf,adivisionofPenguinRandomHouseLLC,NewYork,
andinCanadabyAppetitebyRandomHouse,adivisionofPenguinRandomHouseLtd.,Toronto.
www.aaknopf.com
Knopf,BorzoiBooks,andthecolophonareregisteredtrademarksofPenguinRandomHouseLLC.
LibraryofCongressCataloging-in-PublicationData
Bastianich,Joseph,author.
Healthypasta:thesexy,skinny,andsmartwaytoeatyourfavoritefood/byJosephBastianichandTanyaBastianichManuali.
Firstedition.
pagescm
ISBN978-0-385-35224-6(hardcover)ISBN978-0-385-35225-3(eBook)
1.Cooking(Pasta)2.Cooking,Italian.I.Manuali,TanyaBastianich,author.II.Title.
TX809.M17B3762015641.822dc232014025460
CoverphotographbySteveGiralt
CoverdesignbyKellyBlair
v3.1
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ThisbookisdedicatedtoourNonnaErminia,whocookedmanyplatesofpastaforus,allthewhilewatchinguswhileourmotherwasbusyatwork.Noonecanbeatheratgrowinga
bountifulgardenorquicklythrowingahouseslippertohityouwithifyouremisbehaving.Sheistherootofourfamily,andherwisdomandloveareendless.
Thankyou,Nonni.
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ContentsOtherBooksbytheAuthors
Titlepage
Copyright
Dedication
Introduction
GetYourGrainOn
FreshPasta
Gluten-FreePasta
Verdure/VegetablesPappardellewithMushrooms
RigatoniBoscaiola
WholeWheatSpaghettiwithMushroomBolognese
MostaccioliwithAsparagusandRoastedMushrooms
MafaldewithSpinach,PineNuts,andGoldenRaisins
PennewithArtichokes,Peas,andHam
GnocchiwithLentils,Onions,andSpinach
LinguinewithArugulaandSun-DriedTomatoes
LinguinewithSpinachandLemon
WholeWheatRigatoniwithLeeks,Olives,andEscarole
FarfallewithRomaineandPancetta
OrecchiettewithSwissChardandRicottaPanSauce
SpaghettiPrimavera
GemelliwithBrusselsSproutsandPineNuts
OrecchiettewithWhiteBeansandGoldenOnions
PennewithAsparagusandGoatCheese
OrzowithMintandPeas
SpicyShellswithSweetPotatoes
LinguinewithPancetta,Peas,andZucchini
CampanellewithCauliflower,Sun-DriedTomatoes,andGarlic
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ZitiwithSavoyCabbageandPancetta
GnocchiwithBroccoliniandAnchovySauce
LinguinewithCaramelizedOnionsandRadicchio
SpaghettiwithFennelandAnchovies
Olio/OliveOilPennewithBroccoli,Garlic,andOil
SpaghettiwithGarlicandOil
BucatiniwithGarlic,Oil,andAnchovies
LinguinewithBroccolidiRabe,Garlic,andAnchovies
FettuccinewithRoastedRedPeppers,Rosemary,andGreenOlives
SpaghettiCacioePepe
LinguinewithCaramelizedOnions,Bacon,andOlives
SpinachFettuccinewithPoppySeedSauce
Pomodoro/TomatoSpaghettiniwithRawTomatoandGarlicSauce
CavatappiwithFreshTomatoandRicottaSauce
RigatoniallaNorma
MezzeRigatoniwithOven-RoastedZucchiniandPomodorini
CavatappiwithRoastedCherryTomatoes,Garlic,andRicottaSalata
FusilliwithTomatoes,Olives,andCapers(PuttanescaStyle)
ShellswithCherryTomatoesandSweetPeppers
SpaghettiwithMarinaraSauce
BucatiniwithTomatoesandProsciutto
GemelliwithPeasandProsciutto
BucatiniwithMussels,Bacon,andTomatoes
OrecchiettewithTomatoes,Prosciutto,andCannelliniBeans
DitaliniwithLentilsinTomatoSauce
SpaghettiFraDiavolowithShrimp
LinguineinSaffronTomatoSaucewithCalamari
LinguinewithTomatoes,Capers,andTuna
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Carne/MeatsRigatoniwithChickenandZucchini
RotiniwithChicken,Onions,andPorcini
SpaghettiwithTurkeyMeatballs
ZitiwithTurkeyPiccataandSpinach
FettuccinewithChickenLivers,Bacon,andSage
CavatappiwithVealSpezzatino
ZitiwithTomatoandChickenLiverSauce
SpaghettiBolognese
BucatiniwithSausageandPeppers
MezzeRigatoniwithFennelandSausage
BucatiniwithaQuickMeatSauce
ZitiwithSmokedPorkandCabbage
LinguinewithSausage,Greens,andEggPanSauce
RigatoniwithLambandEggplant
PestoChickpeaFlourZitiwithPestoandStringBeans
SpaghettiwithTrapanesePesto
BucatiniwithBroccoliWalnutPesto
PennewithKalePesto
SpaghettiwithBeetPesto
GemelliwithParsley,Mint,andPistachioPesto
FarfallewithSun-DriedTomatoPesto
LinguinewithArugulaandParsleyPesto
GemelliwithPeaandMintPesto
Pesce/FishLinguinewithShrimpandLemon
ShellswithLentilsandShrimp
FettuccinewithRoastedPeppersandShrimp
OrecchiettewithShrimp,Cauliflower,andRedPepperOil
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LinguinewithSpicyMussels,WhiteWine,andGarlicSauce
SpaghettialleVongole
CasareccewithCornandLobster
OrecchiettewithCrabandArtichokes
RotiniwithTunaPuttanesca
CampanellewithSwordfish,BellPeppers,andCapers
MostaccioliwithAsparagusandSmokedSalmon
PennewithCreamySalmonandGreenOliveSauce
FarfallewithTuna,MarinatedArtichokes,Olives,andPeppers
BucatiniconleSarde
PastainModiDiversi/PastaDoneDifferentWaysBakedRigatoniwithCreamyMushroomsandSquash
VegetableLasagna
StuffedShellswithRoastedVegetables
BakedElbowswithButternutSquashSauce
MixedBeanSoupwithFarfalline
TomatoClamChowderwithPastina
ZucchiniandLeekSoupwithPastina
LemonOrzoSaladwithCarrots,BellPepper,Celery,andHerbs
SummerCouscousSaladwithCrunchyVegetables
PastaSaladwithStringBeansandCherryTomatoes
PastaSaladwithTunaandBoiledEggs
FarfallewithCreamyTunaSauce,Lemon,andCapers
NioisePastaSalad
BreakfastPastaFrittata
SpaghettiandOnionFrittata
Acknowledgments
Index
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IntroductionJoeItsnosecret thatLidiaBastianich, the fairygodmotherofpasta, isourmother.Lunchwasnever a simple sandwichwithdelimeat, anddinner couldnever be just oneplate on theplacesetting.Therewasalwaysafirstcourseofpastaorsoupandthenamaincoursewithsalad, loads of vegetables, and usually fish, but sometimes meat. Growing up in hertraditionalItalianhouseholdwasmostlyablessing,althoughsometimestheconstantpushtofinish everything on the plate led to a bit of overeating. The upside of coursewas all thedelicious food, having her feed armies of friends, and the fabulous kitchen aromas thatalwaysgreetedusuponourreturninghome.
TanyaMomalwayswantedustogetanAmericanjobbecomeadoctororlawyerorsomethingsimilar.Therestaurantbusiness,withitslonghoursandlowprofitmargins,wasthebusinessofimmigrants.Sowebothdidsomethingdifferentforawhile.JoeworkedonWallStreetandI went into teaching, but the restaurant industry gets under your skin. Once you haveexperiencedthenightlyadrenalineofarestaurantpulsatingwithcustomersandthepressureofhavingtoprovidegreatserviceandagreatexperienceforthosecustomers,andthenyougettofallbackattheendofthenightwithasighofrelief,itisverydifficulttogobacktoanyotherkindoflife.
ThebusinessofrunningrestaurantsinNewYorkCityandacrossthecountry,producingfoodshowsfortelevision,andwritingcookbooksdoesnotkeepusfarfromfabulousfood.BothofourdailyroutinesvaryfromtastingnewmenuitemstotestingandtastingthedishesforanewcookbookorsnackingonthespoilsofaTVsegment.Allofitaddsuptoextrafoodandextraeating.Itisdifficulttocontrolandmostofthetimeitsaprofessionalnecessity,soweliterallycantcontrolit.
JoeButIgottothepointwheresomethinghadtochange.Imadeaconsciousefforttoworkout.Equallyimportant,IrealizedIhadtomodifymyeatinghabits.Ironicallyenough,though,itwasmyloveofpastathatplayedamajorroleinhelpingmeattainmyfitnessgoals.Ibegantolookatfoodespeciallypastaasfuelformyathleticambitions.Whatbeganasa10Kruneventually became a marathon. Marathons became triathlons, and in 2011, I had theprivilegeofcompeting in theKonaIRONMANworld triathlonchampionshipsanditwasmydailyhabitofeatinghealthypastadishesthathelpedmegetthere.Oncerunningbecameanintegralpartofmydailylife,IhadtofindawaytomakethefoodsIlovedtoeatfitmynewactivelifestyle,andpastawasnumerounoonthelist.
Change isnt alwayseasy.Butwhatweboth learnedwas thatgreat foodexperiencescanalsobehealthy.Inmanyways,deliciousfoodisevenmoredeliciouswhenitshealthy.Pastainparticular,anItalianfavoriteandsomethingwecouldnotlivewithout,canmostdefinitelybe
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healthy.Asaresult,wevebeenabletoeatitmoreregularlyandenjoyagreatervariety.Pastaisalmostanobsessionwithourfamily(asitiswithmanyfamilies,whetherItalianornot).So oncewe began developing healthier pasta recipesand learnedmany simple tricks tomake favorite recipes healthierour obsession grew. And eating pasta became more funbecausewecoulddoitwithoutanyguilt.
TanyaDontmisunderstandthepurposeofthisbook.Eatingpastasevendaysaweekandeatinglargeportionswillneverallowyoutohaveafullybalanceddietortoloseweight.Thisbookisnotmeanttobeafaddietoranymiraclecureforweightproblems.WedidnotsetouttowriteLose200PoundsinTwoWeeksbyEatingPasta!Webelievethisbookisalotbetterthananyfaddietbecauseitseffectsaremeanttobelonglasting.Itismeanttobeawaytoimproveyoureating,yourhealth,andyourlifeoverthelonghaul.Weknowthiscanbedoneifyouusetherightingredientsandtherightkindsofpasta,limityourportionsizes,andusemanyofthetricks of the tradetechniques that are easy and that we know will work because wevelearnedthemoverourtwolifetimesspentaroundfood.
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Pastahasbeensaddledwithabadrapforfartoolong.Thelow-carb/no-carbdietcrazeultimatelyinstilled in many of us a belief that partaking of our beloved lasagna and spaghetti is asurefirepathtoafatphysiqueandadepressingresultonournextvisittothedoctorandthis just isnt true! Eating pasta can be beneficial to our health. It is also satisfying,economical, and should be a staple in every kitchen. Deprivation in any form almostguaranteesfailure.Insteadofgivingpastaup,wespentalotoftimefindingotheranswerssmallerportions,forexample.Anotherideaistoprepareyourpastasimplywithjustafewhealthyingredientsvegetables,leanmeats,andfish,dressedwitholiveoil.
Acrucialpartofthecookingprocessistheingredientsyouchoose.Wealllovecheeseandwewouldneverwriteacookbookthateliminatescheeseasapairingwithpasta.But therearecheesesthatcontainlessfat.Anddidyouknowthatpeeledtomatoeshavelesssodium,whichmeanstheytastefresher?Throughoutthisbook,weshowyouwaystoaddflavortoadishthatwillalsoreducethecalories.Soitboilsdown,nopunintended,tochoosinghigh-qualitypasta,ingredientsthatpackapunchofflavorwithoutloadsofcalories,andcookingtechniquesthatmaximizetheflavorswithoutaddingfats.
Over the yearswehavemodifiedhowwe cook athome forour families.Kids are veryactiveandneedgoodfoodfuel.Becausewearealwaysbusywithwork,dinnersolutionsneedtobequickandenjoyable.Allkidslovepasta,sopastaitis,butnotjustthestarchalone;thereare more vegetables incorporated. We use tomato- and olive oilbased sauces and addprotein-richingredientsofteninthesameorevengreaterratiotothepastaineachdish.Thepastahasbecomeavehiclebywhichtoservevegetables,meat,andfish.Mostsaucescanbemadeaheadof timeandthen justreheatedandservedwithpastafordinnerthatnight.Varyingtheshapesisalsofunforthefamily.Kidsliketoseesomethingabitdifferenteverynightontheirdinnerplates.And,asyoullsee,someshapesarebetterforcertainkindsofsaucesandsomeshapescanevenbehealthierthanothers.
Forthisbook,wehavechosentostartwithone1-poundpackageofpastaperrecipeandtousethewholepackage.Usingthisamountofpastayoucaneitherfeedsixpeopleorhavealittlebitleftovertobringtoworkorsendtoschoolforlunch.Whileitisveryun-Italiantoeatcoldpastathenextday,itispreferabletowastingfoodanditcanbequitegoodthatwaydifferenttastingfromwhenitsjustcooked.Usingthewholepackageofpastaalsomeansthatyouwonthaveanyoftheannoyingboxesinthepantrythatareonlypartiallyfull.Sixportionswhichis75gramsperpersonwasourstartingpoint.Thatcomesto,justfromthepasta alone,250caloriesperportion.Ourgoalwas tohaveeach recipebe less thanatotal of 500 calories per servingso that left uswith just under an extra 250 calories tocreatetasty,healthysauces.Weareproudofthefactthatthisbookgivesyouguidelinesforexploringhealthieralternativeswithoutcompromisingflavorandthateveryrecipeservingisunder500calories.
Quality is the key to successful pasta. Everyone knowsbynow that dry pasta should becookedaldente.Thereasonwhy is lesswellknown. Italianseat theirpastaal dentewhichmeans to the tooth; practically, itmeans removing pasta from the water when its stillchewyenough tohave somereal textureandbite to it.This is amatterofpreference,but
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therearealsohealthbenefitstocookingpastaaldente.Apastawithbitemeansyouhavetochewmore, and chewing stimulates your digestive enzymes.More chewing alsomeans alonger and slower eating time,which allows thebody to feel satiated.Dont you find thatwhenyoueatwithfamilyandfriendsratherthaneatingaloneyourfoodsomehowtastesbetter?Thatsbecausegoodconversationsaroundthedinnertablealsotranslatetoaslowereatingtime,whichallowsyourbraintosendthesignalthatyouarefullbeforeyouveeatentoomuch.Sochewyouraldentepastaslowly.Allthosetimesyourmothertoldyoutoslowdownandchewyourfood,sheknewwhatshewastalkingabout!Also,overcookedpastahasabsorbedmorewaterinthecookingprocess,asopposedtoaldentepasta,whichstillhasthepotentialtoabsorbdigestiveliquidinthestomachandthereforedigestfaster.Pastacookedaldentehasalowerglycemicindexthanovercookedpasta,soithaslessimpactonyourbloodsugar,whichhelpspreventcravingsandprovidesasteadiersupplyofenergy.
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High-qualitypastaisimportant.High-qualitypastawillbemadeofdurumwheatandthebetterthewheatquality,thehighertheproteincontentinthepasta.Thehighertheproteinpercentage, themorebite thepastahasandthehealthier it is.Durumwheat is thehardestwheat,andwhenmilled,itbreaksdowntocoarseparticles,calledsemolina,whichhaveanintense yellow color and nutty taste.Whenmixedwithwater and properly dried, durumwheat pasta has a great stability,which helps prevent it from being overcooked, if propercookinginstructionsarefollowed.In1967inItaly,alawdecreedthatpastacouldbemadeonly from durum wheat, assuring that only the finest pasta would be produced there.Cheaperpastaontheshelvesisnotmadefromdurumwheatandwillmushupduringthecooking process and be low in protein. You dont have to buy expensive gourmet pasta,althoughforaspecialoccasionsomeofthefanciercutsofpastaarenice.Butthefewextracentsor the extradollar you spend tobuy apackageofpastawith ahighprotein contentreallypaysoffinflavorandhealthbenefits.Itbakesdowntotheoldadage:Yougetwhatyoupayfor.
Ingredients thatburstwithflavorarealsoanessentialpartof thesedishes.Muchcanbedonewithsimpleingredientssuchascapers,olives,anchovies,andsun-driedtomatoes.Allthese ingredients canbepurchased either soaked inoil or cured in brineorwater.When
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possible,stayawayfromtheoil-curedingredientsbecausetheyhaveabsorbedtheoil,addingquiteabitoffatandcalories.Youcanbuysun-driedtomatoesandrehydratetheminwater,andthenuse theflavorfulwateraspartof therecipe.Youcanpurchasecapers,artichokes,and olives in brine. Not only are these healthier, they are also less costly.When handledjudiciouslyandwiththepropertechniques, tasty ingredientssuchasporkfatsandcheeseswillhelpyoutoobtainmaximumflavorwithminimumcaloricimpact.
Welimittheamountofoliveoilintheserecipes,sousegoodoliveoil.Extra-virginoliveoilforcookingisgreat.Youdonthavetobuyexpensiveoliveoilthatismeanttobeusedasarawcondimentordrizzledonafinisheddish.Thatwouldbeoverkillaswellasunnecessarilycostly. But do use high-quality extra-virgin olive oil meant for cooking. The better theingredientsyouputin,themoreflavoryougetout.Manyrecipescallforcannedtomatoes,andwesuggestusingItalianplumtomatoes,preferablySanMarzano,becausetheyhavefewerseedsandthickerskin,andaresweeterandlessacidic.
Sostartwithahigh-qualitypastaandthenbuildtheflavorsofyourhealthydishwithfreshvegetables,leanproteins,andcomplementaryingredientsthatdeliveralotofflavorinsmallquantities. Simple changes can make a big difference. For example, if you are lactoseintolerant or just want to avoid the extra fat of cheese, you can toast bread crumbs andcrushedalmondsinoliveoilandusethemixturetofinishadishinsteadofgratedcheese.Oftentimes our recipes use low-fat cheeses, and it is difficult to really tell the difference;anything theymight lack in flavor is compensated forbyother flavor-rich ingredients.Wewanttoteachyouhowtosubstituteoraugmentvegetables,andtoaddsomeextrakickwithabitmorepeperoncino(redpepperflakes)orafewextracapers;whateveryourtastebudsdesire is okay, as long as you can satisfy them with low-calorie cooking techniques andflavorfullow-fatingredients.
Therearecooking techniques that afford thehealthycookmanyalternatives to sautingingredientsinthetraditionalmanner.Steaming,boiling,roasting,poaching,andbakingareallmethods of cooking employed tomake sauceswith less fat thatwill dress pasta.Manyvegetables,suchascherrytomatoes,eggplants,zucchini,orsquash,intensifyinflavorwhenbaked,andifyoubakethemonaparchmentsheet,youneednoadditionalfat,suchasbutteror oil. How you cook the sauce and pasta are just as important as the quantity of eachingredient. In traditional-style cooking, most pasta sauces begin with sauting sliced orchoppedonionsand/orgarlicinoliveoil.Recipesoftencallforsautingtheonionorgarlicuntilgoldenorslightlybrowned.Ifthefirststepissautingdirectlyinoil,theonionorgarlicabsorbsmoreoliveoil,whichisnotnecessarilyunhealthyforyouintherightquantity,butitiscaloric.Youcanstartthebaseforthesesaucesbymakingtheonionsweatinwaterfirstsothat it wilts a bit, adding some extra-virgin olive oil once it is softened. This limits thequantity of olive oilwithout limiting the taste. This same cooking technique can be usedwithvegetablesthatareinoursauces.Towardtheendofcookingyoursauce,youcanalwaysusealadlefullofpastawatertomakethesauceabitthinnertobetterdressthepasta.Wateristheperfectcalorie-freeingredient.
Aldentepastahasamore livelyorviscose interactionwith the sauceyou servewith it.Pastadishesoftencallforaspecificshapeofpasta;believeitornot,thereare320recorded
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shapesofpasta.Thereisusuallyaclearreasonforpairingaspecificpastashapewithasauce.Themarriagebetweenapasta shapeanda sauceshowshowwell they interplaywitheachother.Asaucewithpeasgoeswellwithrigatoni,inwhichthepeascanhideandthenburstintoyourmouthasyoutakeasteaming-hotbite.Oftentimesthepairingofpastaandsauceisaregionalpreference.GrandmasinPugliahavebeenusingorecchiettewithafavabeansauceforhundredsofyears.Somepastashapesaresimilar:Orecchiette,shells,andpipetteallhavesmall depressions or nooks where sauce with pieces of vegetables could lodge, the pastaliterallycatchingdollopsofthesauce.However,self-expressionandfreedomshouldnotbediscountedinthekitchen,soyoushouldalsofeelfreetomixitup.
Althoughtherecipesinthisbookcallmostlyfordurumwheatpasta,here,too,aswiththepasta shapes, you canmake choices. Feel free to choosepastamade fromdifferent grains.Buckwheat,wholewheat,barley,lentil,flaxseed,amaranth,brownrice,kamut,quinoa,corn,andspeltpastaareallterrificchoices,andsomeareglutenfree.Sometimesseveralgrainsaremilledandmixedtogethertomakepasta.Thesealternativegrainchoicescreatepastathatishighinfiber,eachtypehavingauniqueflavorandnutritionalbenefits.Thecookingprocessofthesedifferentwholegrainpastasrequiressomespecialattention,astheirtexturechangesquickly if they are over- or undercooked. This is particularly true with gluten-free pasta,whichdisintegratesrathereasily,lackingtheglutenaproteinfoundinwheat,kamut,spelt,barley,andryethatholdsotherpastatogether.Atsomeofourrestaurants,suchasDelPostoand Felidia, the chefs serve delicious gluten-free pasta that youwould be hard-pressed toidentifyasgluten-free.Whileotherestablishmentsfinditdifficultorcost-prohibitive,moreand more places are offering gluten-free alternatives. Gluten-free pasta can be used foralmost any recipe in this book in the samemeasurement as specified in the recipe. Thecaloriesmayvaryslightlydependingonthebrandofpastaused.Whenchoosingwholegrainpasta,thecaloriecountoftherecipeswillvary,sobesuretolookupthecaloriecountforthe75gramsperportionofthespecificpastatypewithwhichyouarecooking.Alldrydurumwheatpasta(withoutegg),regardlessofitsshape,isabout250caloriesper75-gramportion,andall thebettermajorbrandsofdrypastahaveaboutthesamecaloriecount.Gnocchiordrypastathathasegg(suchaspappardelle)hasslightlymorecaloriesperserving,asdopastashapesthatarenotmadefromdurumwheatflour.Buthavefunwithyourpasta,andchangeitupbychoosingdifferentshapes that fitwellwith thesauceyouarecooking.Andtryingdifferentgrainpastas,youmightfindthatyoupreferthenuttyflavorofwholewheatpastawhenpairedwithaflavorfulhealthysauce.
Healthy pasta dishes are not just about good ingredients and savvy cooking techniques,however.Evenifyoucookhealthypastarecipes,simplyeatingtoobigaportionwilldetractfromall the benefits youve obtained (that applies to anydish youre digging in to!).Theaverageboxorpackageofpastaisabout450gramsor16ounces,andtheproperportionofuncookedpastaisabout75gramsperperson,makingaboxtheperfectmealforsixpeople.Pastaisaboutsatingyourbodyandmind.Cookedproperly,pastaanditssaucesmakeforawonderful eating experience that can also be good for you. Meals should not be aboutnegation or depriving yourself, but rather about feeling good and giving your body theproperfuelandnutrientsitneeds.
TheNationalPastaAssociationfoundthat77percentofAmericanseatpastaatleastoncea
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week.Thatmealshouldbeajoyousandsatisfyingoneevenforyourwaistline.Ourgoalistogiveyouhealthy, flavorfuloptionsso thatyoucanenjoyeatingpastaasmuchaswedo.Thisbookhasalltherightrecipestodojustthat.Becausewhocanresistapiping-hotbowlofpasta,andwhyshouldyouhaveto?
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GetYourGrainOnTYPESOFPASTA
Wholewheatpastaismadefromgrindingupthewholegrain,andwholewheatflourtendstobeabitheavierthantraditionalflour.Thepastamadefromitisadarkerbrownandhasabold,nuttytaste.Takecareincookingwholewheatpastassothatthepastaremainsaldente.Thereare172caloriesand7.5gramsofproteinin1cupofwholewheatpasta.
Kamut isanancientwheat,a longgrainwithabrowncover.Kamutpasta ismadewithwholewheatanddoescontaingluten. Ithasaverysoft flavor.Onecupofkamutpastahasabout210caloriesand10gramsofprotein.
Barleypastaishearthealthyanexcellentsourceoffiberandantioxidants.Madefromthegrainthatisknownforcraftingflavorfulbeers,itsrichflavorisgreatforalmostanysauce.Theoutercoatofthebarleyisremovedbeforemillingforflour.Onecupofbarleypastaisabout193caloriesandcontains3.5gramsofprotein.
Flaxseedpastaismadeofmilledflaxseedandhasanutty,richflavor.Inthegrindingoftheseed, usually the germ, bran, and natural oils are fully preserved, providing many healthbenefits.Often,groundflaxseedismixedintotheflourofwholewheatpastaorbuckwheatpasta.Onecupofflaxseedpastahasabout215caloriesand8gramsofprotein.
Spelt pasta is loaded with niacin, often associated with lowering cholesterol, and istherefore a heart-healthy choice. Spelt pasta, made from the flour of a grain used sinceancient times, is rich incolorand taste. It ishigh inproteinandgluten.Onecupof speltpastaisabout190caloriesand8gramsofprotein.
Jerusalemartichokeflourpastanaturallycontainsinulin,whichcausesabeneficialbacteriatogrowinthedigestive track,possibly loweringbloodpressureandcholesterol.Thispastahasauniquenuttyflavorandaidsdigestion.Jerusalemartichokeflouralonewouldbeglutenfree; however, the pasta is almost alwaysmadewith a blendof flour that includes durumwheatflour,whichisnotglutenfree.Aone-cupservingofJerusalemartichokepastaisabout200caloriesand7gramsofprotein.
GLUTEN-FREEGRAINSBrown rice pasta ismade from groundwhole brown rice. It has a very soft flavor and asmoothertexturethanwholewheatpasta,anditneedstobecookedabitlonger.Onecupofbrownricepastahasabout210caloriesand4gramsofprotein.
Quinoa,agrassplantfromSouthAmerica,isincrediblypopularthesedays.Itisnotreallyagrain,but it is just asnutritionally rich.The small quinoabead, resembling couscous, isgroundintoflourandthenusedtomakepasta.Vegetariansarepartialtoquinoabecauseitisa complete protein. A complete protein contains an adequate amount of all the essentialaminoacids.Onecupofquinoaisabout205caloriesand4gramsofprotein.
Cornpastaisawholegrainpastamadeofgroundcornflour.Ittendstocookabitsofterthanothertypesofpasta,sowatchitcloselyinthecookingprocess.Onecupofcornpastais
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about203caloriesand4gramsofprotein.
Buckwheat pasta has a much softer texture than many pastas. Buckwheat, a completeprotein likequinoa, is really a grass,not a grain, and the seeds are ground into flour thatproduces a dark brown pasta noodle that has a nutty flavor. Buckwheat noodles are alsoknownassobanoodlesinJapanesecuisine.Onecupofbuckwheatpastaisabout200caloriesandcontains6gramsofprotein.
Amaranthisatallplantwithbroadleaves,anditproducesmanyseeds.Amaranthpastaisveryhigh inprotein,about14percent.Thecolor isabit lighterbrownthanwholewheatpasta.Ithasabout250caloriespercupand9gramsofprotein.
Lentil pasta ismade from ground-up lentils, which are the seeds of a legume species.Lentilsarehigherinproteinthanbeef,verylowinfat,andhighinfiber,potassium,andiron.Itismoredifficulttogiveastraightforwardcountforcaloriesorproteinbecauselentilflouris usuallymixedwith durum flour tomake thepasta dough, and the calories andproteinwouldreallydependonthepercentageofeachflourused.
Chickpeaflourworksbestwhenusedtomakefreshpasta,althoughoftenabitofdurumflour isneeded tomake thedoughcome together.Driedchickpeapasta that is completelygluten free is also available.Thepasta is rich and abit sweet in flavor.Chickpeapastahasabout280caloriespercupand12gramsofprotein.
Ofcourse,therearealsoothermilletflours,nutflours,grainflours,andlegumefloursthatcan be used individually or blended together tomake pasta.Much of the process involvesfindingtherightflourtoprovidetheproperdoughconsistencywithoutbeingtoodryortoowet,orfallingapartduringthecookingprocess.
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FreshPastaIfyouhaveapastamachine,youcanuseithere.Cutthedoughintofourpiecesandrolleachpiecethroughtothenexttolastsetting.Forsimpletagliatelleorpappardelle,though,wefinditeasierandlesstimeconsumingtorollandcutbyhand,asdirectedbelow.
SERVES6
CALORIESPERSERVING:209
2cupsall-purposeflour,plusmoreforrolling
1largeegg,cold
2largeeggwhites,cold
2tablespoonsextra-virginoliveoil
1.Puttheflourintheworkbowlofafoodprocessorandpulseonceortwicetoaerateit.Inaspoutedmeasuringcup,beattogethertheegg,eggwhites,oliveoil,and3tablespoonscoldwater.
2.Withthemachinerunning,pourtheeggmixturethroughthefeedtube.Processuntilthedoughcomestogetherinaballaroundtheblade.Ifthedoughdoesntformaballafterabout15seconds,addatablespoonorsomoreflour(ifitstoolooseandstickytoformaball)orwater(ifthedoughistoocrumblytoformaball)togettotherightconsistency.Oncethedoughformsaball,processuntilthedoughissmoothandspringy,about20secondsmore.Dumpthedoughontoaflouredcounterandkneadafewtimesjusttobringittogether.Wrapthedoughinplasticwrapandletrestatroomtemperaturefor30minutes.(Thedoughcanalsobemadeearlierinthedayandrefrigerated,butreturnthedoughtoroomtemperaturebeforerolling.)
3.Toroll,lightlydustthecounterwithflour.Cutthedoughintofourpieces,keepingtheotherpiecescoveredasyouwork.Patonepieceintoarectangle.Workingfromthecenterofthedough,rollupanddownandleftandright,occasionallyflippingandflouringthedough.Oncethedoughisthin,youcangentlyresttherollingpininthecentertoanchorthedoughandlightlytugittomakearectangle18by10inches,giveortake.Ifyourdoughisntaperfectrectangle,itsokay.Youllknowifitsthinenoughwhenyoucanseeyourhandthroughitwhenyouplaceitunderthedough.
4.Tocutthepasta,dustthestripwithflouragain.Rollthelongendsofthesheetofdoughuptomeetinthemiddle,likeajellyroll.Cutcrosswisethroughthestriptothedesiredthickness(1inchesthickforpappardelle,inchfortagliatelle).Tounfurlthestrip,slidethebackofyourknife(thesideoppositetheblade)underthepastasothatitrunsalongthecreasewherethetworolled-upsidesmeet.Lifttheknifeupwiththebackofthebladefacingupandthepastawillunfurldownalongbothsidesoftheknifewithoneortwoshakes.(Orsimplyunfurlthepastawithyourfingers.)Formthepastaintotwoorthreeloosenestsandmoundonaflouredsheetpan.Repeatwiththeremainingpiecesofdough.Thepastacanbe
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madeseveralhoursaheadandleftatroomtemperature,uncovered.
5.Tocookthepasta,bringalargepotofsaltedwatertoaboil.Thefreshpastawillcookmuchmorequicklythandried.Tasteastrandfordonenessabout3minutesafteritfloatsinthecookingwater.
CHICKPEAVARIATION:Substitute1cupchickpeaflourfor1cupall-purposeflour.Dependingontheageanddrynessoftheflour,theamountofwateryouwillusewillvary.Beginwith2tablespoons.
CALORIESPERSERVING:207
WHOLEWHEATVARIATION:Substitute1cupwholewheatflourfor1cupoftheall-purpose.Youmayuseslightlymorewaterwiththisone,butstartwith3tablespoons.Processanadditional10to15secondstogetthecorrectsmoothandsilkytexture.
CALORIESPERSERVING:193
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Gluten-FreePastaWeusedKingArthurbrandmultipurposegluten-freeflourtomakethispasta.Calorieswillvarybasedonwhatbrandormixofgluten-freeflouryouchose.Theamountofliquidtheflourabsorbsmayvarytoo,socupisjustaguideline.Becausetheresnoglutentostretchthepasta,youneedtorollthedoughslightlythickerthantheotherfreshpastasinthisbookandcutitintoshorterstrandssothatitdoesntfallapartwhenyoucookit.Xanthangumisavailableatbaking-supplystoresandinsomegrocerystores(inthebaking/floursection)andisusedtoimitategluten,replacingsomeofthestretchingqualitiesofpastamadewithwheatflour.
SERVES6
CALORIES:ABOUT250
2cupsgluten-freeflour,plusmoreforrolling
2teaspoonsxanthangum
2largeeggs
2largeeggwhites
1tablespoonextra-virginoliveoil
teaspoonkoshersalt
1.Intheworkbowlofafoodprocessor,combinetheflourandxanthangum.Pulsejusttocombine.Inaspoutedmeasuringcup,mixtheeggs,eggwhites,oliveoil,salt,andcupcoldwateruntilsmooth.Withthemachinerunning,pourtheeggmixturethroughthefeedtube.Processuntilthedoughcomestogetherandisnolongercrumbly,20to30seconds.(Itwontcometogetherinaballlikewheatpasta,butitwillcometogetherinseverallargechunks.)Ifthedoughistoocrumbly,addmorewater,atablespoonatatime,untilitclumpstogether.Ifitstoosticky,addmoregluten-freeflour,atablespoonatatime.
2.Dumpthedoughonthecounterandkneaduntilitcomestogetherinaball.Flattenintoadiskandcoverinplasticwrap.Letrestatroomtemperaturefor30minutes.
3.Whenyouarereadytoroll,dustyourworksurfacewithgluten-freeflour.Cutthedoughinto4piecesandrollthefirstoneaboutinchthickorintoan8by10-inchrectangle,giveortake.Withapizzacutter,trimanycrumblyedgesfromthepastaandcutitinhalfthroughthelength,theninto-inchnoodles.Dustwithflourandrestonflouredsheetpanswhileyourollandcuttheotherpieces.
4.Tocookthepasta,bringalargepotofsaltedwatertoaboil.Thefreshpastawillcookmuchmorequicklythandried,butitwilltakeabitlongerthanwheatpastabecauseitiscutthicker.Tasteastrandfordonenessabout4minutesafteritfloatsinthecookingwater.Thecookingtimecanvarybasedonthetypeofgluten-freeflourused,soyoushouldcheckoftenandearlyfordonenesswhencookingyourpasta.
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Verdure
Vegetables
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PappardellewithMushrooms
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Driedpappardelleismadewitheggsandisalittlehigherincaloriesthanregulardriedpasta,sowevecutdownontheoliveoilhere.Finishingthedishwithjustalittlecreamresultsinalushandcreamypastathatsstillunder500calories.
SERVES6
CALORIESPERSERVING:427
2tablespoonsextra-virginoliveoil
1poundsthinlyslicedmixedmushrooms(suchasbutton,cremini,shiitake,oyster,chanterelle,orporcini)(about10cups)
Koshersaltandfreshlygroundblackpepper
1largeshallot,chopped(aboutcup)
2teaspoonsfreshthymeleaves,chopped
2tablespoonstomatopaste
cupdrywhitewine
1pounddriedeggpappardelle
cupheavycream
cupfreshItalianparsleyleaves,chopped
cupfreshlygratedGranaPadano
1.Bringalargepotofsaltedwatertoaboil.Inalargeskilletoverhighheat,addtheoliveoil.Whentheskilletisveryhot,addthemushrooms.Letsitforaminuteortwo,withoutstirring,untilbrowned.Stirandbrowntheotherside.Cookandstiruntilthemushroomsaretenderandnoliquidfromthemushroomsremainsinthepan,about8minutes.Seasonwithsaltandpepper.
2.Reducetheheattomedium,addtheshallotsandthyme,andcookuntiltheshallotsaresoftened,about4minutes.Makeaspaceinthepanandaddthetomatopaste.Lettoastforaminuteortwo,thenstiritintothemushroommixture.Increasetheheattohigh,pourinthewhitewine,andletboiluntilreducedtoaglaze,about1minute.Ladlein1cuppastacookingwaterandaddthecream.Simmeruntilthesauceisslightlythickened,about6minutes.
3.Meanwhile,addthepappardelletotheboilingwater(becareful,pappardellecookfasterthanotherpastas).Whenthepastaisaldente,removeitwithtongsandadddirectlytothesauce,reservingthepastawater.Addtheparsleyandtosstocoatthepastainthesauce,addingasplashofpastawaterifthepastaseemsdry.RemovetheskilletfromtheheatandsprinklewiththegratedGranaPadano,toss,andserve.
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RigatoniBoscaiola
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Togetthepropercolor(andthereforeflavor)onthemushroomsthatarethebaseofthissauce,itsimportanttoputtheminahotpanandletthemsituntiltheytakeoncolor.Ifyoustirtoomuchatthebeginning,themushroomswillreleasetheirwaterbeforebrowningandtheyllsteaminsteadofsaut.Atraditionalboscaiolasaucehasalotmorecreamaddedattheend,butafewtablespoonsreallygoalongway,andthisdishisflavorfulenoughasitis.
SERVES6
CALORIESPERSERVING:446
2tablespoonsextra-virginoliveoil
12ouncesslicedmixedmushrooms(suchasbutton,cremini,shiitake,oyster,chanterelle,orporcini)(about5cups)
1mediumonion,sliced(about1cup)
1smallcarrot,chopped(aboutcup)
1celerystalk,chopped(aboutcup)
8freshsageleaves,chopped
Koshersaltandfreshlygroundblackpepper
1(28-ounce)canwholeSanMarzanotomatoes,crushedbyhand
3tablespoonsheavycream
1cupfrozenpeas,thawed
1poundrigatoni
cupfreshlygratedGranaPadano
1.Bringalargepotofsaltedwatertoaboilforpasta.Inalargeskilletovermedium-highheat,addtheoliveoil.Whentheoilishot,addthemushroomsandletcook,withoutstirring,untilbrowned,about2minutes.Stirandcontinuetocookuntilthemushroomsaregoldenandnoliquidremainsinthepan,about6minutes.
2.Reducetheheattomediumandaddtheonion,carrot,celery,andsageandseasonwithsaltandpepper.Cookuntiltheonioniswilted,about5minutes.Addasplashofpastacookingwaterandsimmeruntilthevegetablesaretender,about4minutesmore.Addthetomatoesand1cuppastawater.Bringtoasimmerandcookuntilthickandflavorful,about20minutes.
3.Addthecreamandpeasandcookuntilthepeasaretender,about6minutes.
4.Meanwhile,addtherigatonitotheboilingwater.Whenthesauceisreadyandthepastaisaldente,removethepastawithaspiderorsmallstrainerandadddirectlytothesauce,reservingthepastawater.Tosstocoatthepastawiththesauce,addingasplashofpastawaterifthepastaseemsdry.Removetheskilletfromtheheat,sprinklewiththegratedGranaPadano,toss,andserve.
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WholeWheatSpaghettiwithMushroomBolognese
JustasbrowningthemeatproperlyiskeytomaximumflavorinthetraditionalBolognese,soisbrowningthemushroomshere,sodontskimponthisstep.Anicebatchofbrownedmushroomswillrewardyouwithadeep,earthyflavorwhenthesauceisdone.Wechosewholewheatspaghetti,butthiselegantyetrobustsauceisalsoagreatpartnerforfreshpastaorgluten-freepasta.Justrememberthatgluten-freepastahasaveryspecificcookingtime.Weusechickenbrothasthecookingliquidhere,butforatruevegetariandish,youcanusevegetablebrothorevenplainwater.Ifyouhavetime,trimanddestemyourmushroomsaheadoftime.Washthetrimmingsandstemswellandsimmerinthechickenstockforahalfhourtoaddextramushroomflavortothesauce.
SERVES6
CALORIESPERSERVING:481
ouncedriedporcinimushrooms(about1cup)
4cupslow-sodiumchickenbroth
3tablespoonsextra-virginoliveoil
2poundsmixedmushrooms(suchasbutton,cremini,shiitake,oyster,chanterelle,orporcini),thicklysliced
2mediumleeks,whiteandlightgreenparts,sliced(about1cup)
2largeshallots,chopped(aboutcup)
10freshsageleaves,chopped
1tablespoonfreshthymeleaves,chopped
cuptomatopaste
Koshersaltandfreshlygroundblackpepper
cupdryredwine
2freshbayleaves
1poundwholewheatspaghetti
cupfreshItalianparsleyleaves,chopped
cupfreshlygratedGranaPadano
1.Bringalargepotofsaltedwatertoaboilforpasta.Putthedriedporciniinaspoutedmeasuringcupwith1cupsveryhotwaterandletsoakuntilsoftened,about10minutes.Drainandchop,reservingthesoakingliquid.Strainthesoakingliquidthroughcheeseclothintoacleancupandsetaside.Pourthechickenbrothintoasmallsaucepanandwarmoverlowheat.
2.InalargeDutchovenovermedium-highheat,addtheoliveoil.Whentheoilishot,add
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abouthalfofthemushroomsandletsit,withoutstirring,untilbrownedonthebottom,about3minutes.Addtheremainingmushroomsandstir.Letsitandbrownagain,thenstir.Continuethisprocessuntilthemushroomsarebrownedalloverandnoliquidremainsinthepot,about15minutesinall.
3.Reducetheheattomedium.Addtheleeks,shallots,sage,andthymeandcookuntilwilted,about6minutes.Makeaspaceinthepanandaddthetomatopaste.Lettoastaminuteortwo,thenstiritintothemushroommixture,addthechoppedporcini,andseasoneverythingwithsaltandpepper.Increasetheheattomedium-highandaddtheredwine.Boiluntilreducedbyhalf,about2minutes.Addtheporciniliquidandbayleaves.Ladleinenoughchickenbrothtocoverthemushroomsandbringtoasimmer.Cook,partiallycovered,addingbrothasnecessarytokeepthemushroomsjustcovereduntileverythingistender,about25minutes.
4.Uncoverandaddanyremainingbrothtothepot.Increasetheheatsothesauceissimmeringrapidly.Simmeruntilthesauceisthickandflavorful,about20minutesmore.
5.Meanwhile,addthespaghettitotheboilingwater.Whenthepastaisaldente,removeitwithtongsandadddirectlytothesauce,reservingthepastawater.Removethebayleaves,addtheparsley,andtosstocoatthepastawiththesauce,addingasplashofpastawaterifthepastaseemsdry(thisoneprobablywontneedit).Removetheskilletfromtheheat,sprinklewiththegratedGranaPadano,toss,andserve.
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MostaccioliwithAsparagusandRoastedMushrooms
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Ifyoucantfindmostaccioli,tubularpastasimilartopennebutsmoother,penneorzitiisagoodsubstitute.Mushroomscantakeinalotofoilwhenyousautthem,soweroastthemherewithherbsandgarlictocutcaloriesandaddflavor.
SERVES6
CALORIESPERSERVING:399
1poundmixedmushrooms(suchasbutton,cremini,shiitake,oyster,chanterelle,orporcini)
1bunchmediumasparagus(about20spears)
3tablespoonsextra-virginoliveoil
10freshsageleaves,chopped
1tablespoonfreshthymeleaves,chopped
Koshersaltandfreshlygroundblackpepper
10garliccloves
1cupchoppedscallions
1poundmostaccioli
cupfreshItalianparsleyleaves,chopped
cupfreshlygratedGranaPadano
1.Preheattheovento450Fwithtwosheetpansonthebottomrack.(Ifyoudonthaveanovenlargeenoughtofittwopansononerack,youcanputoneonthetopandoneonthebottomandrotatehalfwaythroughthecookingtime.)
2.Bringalargepotofsaltedwatertoaboilforpasta.Wipethemushroomsclean.Discardthestems.Cutthemushroomsintolargechunks.Snapoffthewoodybottomstemsoftheasparagusandpeelthelowerhalfoftheremainingtenderstems.Cuttheasparagusonthebiastoaboutthesamelengthasthemostaccioli.
3.Inalargebowl,tossthemushroomswith1tablespoonoftheoliveoilandhalfofthesageandthyme.Seasonwithsaltandpepper.Roastononesheetpanuntilthemushroomsarebrownedandtender,18to20minutes,tossingonceortwice.Inthesamebowl,tosstheasparagusandgarlicwithanother1tablespoonoftheoliveoilandtheremainingsageandthyme.Seasonwithsaltandpepper.Roastonthesecondsheetpanuntiltheasparagusisgoldenandtender,andthegarlicissoft,about10minutes.Setasidebothpansonthestovetoptokeepwarm.
4.Addthemostacciolitotheboilingwater.Inalargeskilletovermediumheat,addtheremaining1tablespoonoliveoil.Addthescallionsandcookuntilwilted,about3minutes.Addtheroastedgarlicclovesandmashwithawoodenspoon.Seasonwithsaltandpepperandadd1cuppastawater.Bringtoasimmerandcookuntilthegarlicbreaksdowninthesauce,about3minutes.
5.Whenthepastaisaldente,removeitwithaspiderorsmallstrainerandadddirectlyto
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thesauce,alongwiththeroastedvegetables,reservingthepastawater.Addtheparsleyandtosstocoatthepastawiththesauce,addingasplashofpastawaterifthepastaseemsdry.Removetheskilletfromtheheat,sprinklewiththegratedGranaPadano,toss,andserve.
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MafaldewithSpinach,PineNuts,andGoldenRaisins
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Mafaldeisalong,wavypasta.Ifyoucantfindit,substituteanotherwavyshape,likecampanelle,orsimplyanotherlong,flatshape,likefettuccine.Aswithalmostanyrecipeinthisbook,youcanalsousepastamadefromdifferentgrainsorgluten-freepastajustbesuretoadjustthecookingtimeofthepasta.
SERVES6
CALORIESPERSERVING:476
1cuppart-skimricotta
cupgoldenraisins
2tablespoonsextra-virginoliveoil
1mediumonion,sliced(about1cup)
12cupspackedbabyspinachleaves(about8ounces)
Koshersalt
Crushedredpepperflakes
1poundmafaldeorfettuccine
cuppinenuts,toastedandcoarselychopped
2teaspoonsorangezest
cupfreshlygratedGranaPadano
1.Putthericottainasmallstrainerlinedwithcheesecloth(orsimplyaveryfinestrainerwithoutcheesecloth).Setoverabowlandletdrainintherefrigeratorforacoupleofhours.Discardtheliquidinthebottomofthebowl.
2.Bringalargepotofsaltedwatertoaboilforpasta.Puttheraisinsinasmallbowlandladleoverenoughhotpastacookingwaterjusttocover.Letsoakfor5minutes,drain,patdry,andcoarselychop.
3.Inalargeskilletovermediumheat,addtheoliveoil.Whentheoilishot,addtheonion.Cookuntilsoftened,about5minutes.Addthespinachandseasonwithsaltandredpepperflakes.Add1cuppastawaterandsimmeruntilthespinachistenderandthesauceisreducedbyhalf,about4minutes.
4.Meanwhile,addthemafaldetotheboilingwater.Whenthepastaisaldente,removeitwithtongsandadddirectlytotheskilletwiththespinach,reservingthepastawater.Addtheraisins,pinenuts,andorangezest.Bringtoasimmerandtosstocoatthepastawiththesauce.Addthericottaandstirjustuntilitmeltsintothesauce,addingasplashofpastawaterifthepastaseemsdry.Removetheskilletfromtheheat,sprinklewiththegratedGranaPadano,toss,andserve.
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PennewithArtichokes,Peas,andHam
Whenselectingartichokes,lookforonesthatarefirmandheavyfortheirsizewithtightleaves.Ifyourubthesidewithyourfingersorgivethemasqueeze,youshouldhearasqueak.
SERVES6
CALORIESPERSERVING:438
1lemon,zestedandcutinhalf
4mediumartichokes
3tablespoonsextra-virginoliveoil
2mediumleeks,whiteandlightgreenparts,sliced(about1cup)
4garliccloves,thinlysliced
3ouncesham,diced
Koshersaltandfreshlygroundblackpepper
1poundpenne
1cupfrozenpeas
cupfreshItalianparsleyleaves,chopped
cupfreshlygratedGranaPadano
1.Bringalargepotofsaltedwatertoaboilforpasta.Fillalargebowlwithcoldwaterandsqueezethezestedlemonhalvesintothewaterandaddthehalves.Topreparetheartichokes,cutoffthetopthirdofoneartichokewithaserratedknife.Pulloffenoughleavestogetdowntothelightercolored,tenderones.Cutoffandpeelthestem.Trimthebase,thencuttheartichokeinhalfandscrapeoutthefuzzychokewithateaspoon.Puttheartichokeinthelemonwaterandrepeatwiththeremainingartichokes.
2.Inalargeskilletovermediumheat,addtheoliveoil.Whentheoilishot,addtheleeksandcookuntilsoftened,about6minutes.Meanwhile,removetheartichokesandstemsfromthewater,patdry,andthinlyslice.
3.Whentheleeksaresoftened,addthegarlicandhamandcookuntilfragrant,about1minute.Addtheartichokesandseasonwithsaltandpepper.Addenoughpastacookingwatertojustcovertheartichokesandsprinklewiththelemonzest.Bringtoasimmer,cover,andcookuntiltheartichokesareverytender,about18minutes.Uncoverandboiltoreducetheliquidbyhalf,about3to4minutes.
4.Meanwhile,addthepennetotheboilingwater.Whenthepastaisabouthalfwaycooked,addthefrozenpeasandcookuntilthepastaisaldente.Removethepenneandpeaswitha
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spiderorastrainerandadddirectlytothesauce,reserving1cuppastawater.Addtheparsleyandtosstocoatthepastawiththesauce,addingasplashofpastawaterifthepastaseemsdry.Removetheskilletfromtheheat,sprinklewiththegratedGranaPadano,toss,andserve.
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GnocchiwithLentils,Onions,andSpinach
Weusethecookingwaterfromthelentilsasalightbutflavorfulbrothforthebaseofthispastasauce.Ifyouwanttousecannedlentils,rinseanddrainthemandcombinewiththepastawatertomakeyoursauceinstead.Thelentilsgivearichnesstothesauceandreadilyabsorbflavorsfromtheotherseasonings.
SERVES6
CALORIESPERSERVING:446
cupbrownlentils,rinsed
cupdicedcelery
cupdicedcarrot
2garliccloves,crushedandpeeled
1freshbayleaf
Koshersalt
3tablespoonsextra-virginoliveoil
2ouncespancetta,diced
1largeonion,sliced(about1cups)
2teaspoonsfreshrosemary,chopped
1tablespoontomatopaste
10cupsstemmedspinach(about10ounces)
Crushedredpepperflakes
1pounddriedgnocchi
cupfreshlygratedGranaPadano
1.Inamediumsaucepan,combinethelentils,celery,carrot,garlic,andbayleaf.Addwatertocoverbyabout3inches.Bringtoasimmerandcook,partiallycovered,untilthelentilsaretender,30to35minutes.Seasonwithsaltanddrizzlein1tablespoonoftheoliveoil.Letcool,thendrain,reservingthecookingliquid.
2.Bringalargepotofsaltedwatertoaboil.Inalargeskilletovermediumheat,addtheremaining2tablespoonsoliveoil.Whentheoilishot,addthepancettaandcookuntilthefatisrendered,about3minutes.Addtheonionandcookuntillightgolden,about6minutes.Makeaspaceinthepanandaddtherosemaryandtomatopaste.Lettoastaminuteortwo,thenstirthetomatopasteintotheonion.Addthespinachandcookuntiljustwilted,about3minutes.Seasonwithsaltandredpepperflakes.
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3.Addthedrainedlentilsand1cupofthelentilcookingliquid(leavingthesedimentatthebottomofthecup)andbringtoasimmer.Meanwhile,addthegnocchitotheboilingwater.Whenthegnocchiarealdente,drainandaddtothesauce.Tosstocoatthegnocchiwiththesauce,addingalittlemorelentilcookingliquidorgnocchiwaterifthegnocchiseemdry.Removetheskilletfromtheheat,sprinklewiththegratedGranaPadano,toss,andserve.
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LinguinewithArugulaandSun-DriedTomatoes
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Thisseemslikealotofarugula,butitcooksdowntonothing,anditsslightlybittertasteisagreatmatchforthesweetandsaltyflavorsofthesun-driedtomatoesandcapers.Capers,especiallythosecuredinbrineinsteadofoliveoil,packapunchofflavorwhileaddingalmostnocalories.Anextraplusisthatcapersareapowerfulantioxidant.Thissaucecooksquickly.Youcanalmostbeginthesauceinthepanwhenyoubegincookingthelinguinejustsoakthetomatoesfirst.
SERVES6
CALORIESPERSERVING:413
1cupsun-driedtomatoes(notoilpacked)
cupextra-virginoliveoil
5garliccloves,thinlysliced
2tablespoonscapersinbrine,drained
1(5-ounce)boxbabyarugula,about8cups
Koshersalt
Crushedredpepperflakes
cupdrywhitewine
1poundlinguine
cupfreshlygratedGranaPadano
1.Bringalargepotofsaltedwatertoaboilforpasta.Putthesun-driedtomatoesinabowlandaddsomeofthehotpastacookingwatertocover.Letsoakuntilsoftened,about20minutes,thendrain,reservingthesoakingwater,andchop.(Dependingonhowdryyourtomatoesare,youmayneedtoaddhotwaterhalfwaythroughthesoakingtime.)Measurethesoakingliquid(youshouldhaveabout1cup;ifnot,addpastawatertomake1cuptotal).
2.Inalargeskilletovermedium-highheat,addtheoliveoil.Whentheoilishot,addthegarlicandletitsizzleuntiljustgoldenontheedges,about1minute.Addthechoppedsun-driedtomatoesandthecapersandletsizzleforaminute.Addthearugula(inbatches,ifnecessary,lettingthefirstbatchwiltalittle)andseasonwithsaltandredpepperflakes.Cookuntilallofthearugulaiswilted,about2minutes.Addthewhitewineandbringtoaboil.Addthereservedtomatosoakingliquidandreturntoaboil.Simmertoreducebyhalf,about3minutes.
3.Meanwhile,addthelinguinetotheboilingwater.Whenthesauceisreducedandthepastaisaldente,removethepastawithtongsandadddirectlytothesauce,reservingthepastawater.Tosstocoatthepastawiththesauce,addinguptocupmorepastawaterifthepastaseemsdry.Removetheskilletfromtheheat,sprinklewiththegratedGranaPadano,toss,andserve.
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LinguinewithSpinachandLemonInsteadofcheese,thisdishisfinishedwithbreadcrumbsandalmonds,toastedinalittleoliveoil,makingitnotonlyvegetarianbutvegan.Youcanusethiscrispygarnishtoreplacethefinaladditionofcheeseinmostofthesimplevegetablepastasinthischapter.Gratingoldbreadonaboxgratermakeslarger,lightercrumbsthatwillcrispupwonderfullyintheoliveoil,butifyoudonthavetimeforthat,pankobreadcrumbsareanacceptablesubstitute.
SERVES6
CALORIESPERSERVING:414
3tablespoonsextra-virginoliveoil
1(2-ounce)piecestalecountrybread,gratedonthecoarseholesofaboxgrater(1cupscrumbs)
cupchoppedblanchedalmonds
Zestandjuiceof1lemon
Koshersalt
2cupschoppedscallions
2garliccloves,thinlysliced
10cupsstemmedspinach(about10ounces)
Crushedredpepperflakes
1poundlinguine
1.Bringalargepotofsaltedwatertoaboilforpasta.Inasmallskilletovermediumheat,add1tablespoonoftheoliveoil.Addthebreadcrumbsandalmonds.Tossandcookuntilthecrumbsarecrispandthealmondsaretoasted,5to6minutes.Scrapeintoasmallbowl.Stirinhalfofthelemonzestandseasonwithsalt.
2.Inalargeskilletovermedium-highheat,addtheremaining2tablespoonsoliveoil.Whentheoilishot,addthescallionsandcookuntilwilted,about3minutes.Addthegarlicandcookuntilfragrant,about1minute.Addthespinachandseasonwithsalt,theremaininglemonzest,andredpepperflakes.Cookandtossuntilthespinachiswilted,about4minutes.Add1cuppastawaterandsimmeruntilthespinachistender,about4minutes.
3.Meanwhile,addthelinguinetotheboilingwater.Whenthesauceisreducedandthepastaisaldente,removethepastawithtongsandadddirectlytothesauce,reservingthepastawater.Tosstoincorporatethepastawiththespinachandvegetables,addingasplashofpastawaterifthepastaseemsdry.Seasonwiththelemonjuiceandtossagain.Serveinwarmedpastabowls,sprinklingeachservingwiththealmondbreadcrumbs.
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WholeWheatRigatoniwithLeeks,Olives,andEscarole
Wholewheatpastaisagreatpairingforahearty,full-flavoredsaucelikethisone.Whenworkingwithwholewheatpasta,takeextracarenottoovercookitasitcangofromaldentetoovercookedandmushyquickly.
SERVES6
CALORIESPERSERVING:423
3tablespoonsextra-virginoliveoil
2mediumleeks,whiteandlightgreenparts,sliced(about1cup)
1mediumheadescarole,washed,dried,andleavescoarselychopped(about6cups)
3garliccloves,thinlysliced
1tablespoonfreshthymeleaves,chopped
cuppittedblackItalianolives(suchasGaeta),coarselychopped(about20)
2tablespoonstomatopaste
Koshersalt
Crushedredpepperflakes
cupdrywhitewine
1poundwholewheatrigatoni
cupfreshItalianparsleyleaves,chopped
cupfreshlygratedGranaPadano
1.Bringalargepotofsaltedwatertoaboilforpasta.Inalargeskilletovermediumheat,addtheoliveoil.Whentheoilishot,addtheleeksandcookuntilsoftened,about5minutes.Raisetheheattomedium-highandaddtheescarole.Cookandtossuntilmostlywilted,about6minutes.Addthegarlic,thyme,andblackolivesandcookuntilfragrant,about1minute.
2.Makeaspaceinthepanandaddthetomatopaste.Lettoastforaminuteuntilthetomatopastedarkensashadeortwo,thenstirintotheleekmixture.Seasonwithsaltandredpepperflakes.Addthewhitewineandbringtoasimmer.Add1cuppastawaterandletthesaucereducebyhalf.
3.Meanwhile,addtherigatonitotheboilingwater.Whenthepastaisaldenteandthesauceisready,addtheparsleytothesauce.Removethepastafromthewaterwithaspiderorsmallstrainerandadddirectlytothesauce,reservingthepastawater.Tosstocoatthepastawiththesauce,addingasplashofpastawaterifthesauceseemsdry.Removetheskilletfromtheheat,sprinklewiththegratedGranaPadano,toss,andserve.
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FarfallewithRomaineandPancettaThisisgreattomakewithaheadortwoofromainethatisalittlepastitsprimeeventhetoughouterleavesareusablehere.Pancetta,Italiansalt-curedporkbellymeat,addsterrificflavor,andalittlebitgoesalongway.
SERVES6
CALORIESPERSERVING:415
2tablespoonsextra-virginoliveoil
3ouncespancetta,diced
2cupschoppedscallions
1largeheadromainelettuce,coarselyshredded(about12cups)
1tablespoonfreshthymeleaves,chopped
Koshersalt
Crushedredpepperflakes
1cupslow-sodiumchickenbroth
1teaspoongratedlemonzest
1poundfarfalle
1cupfreshItalianparsleyleaves,chopped
cupfreshlygratedGranaPadano
1.Bringalargepotofsaltedwatertoaboilforpasta.Inalargeskilletovermediumheat,addtheoliveoil.Whentheoilishot,addthepancettaandcookuntilthefatisrendered,about4minutes.Addthescallionsandcookuntilwilted,about3minutes.Addtheromaineandthymeandseasonwithsaltandredpepperflakes.Cookuntiltheromaineismostlywilted,about4minutes.
2.Addthechickenbrothandlemonzestandbringtoasimmer.Letthesaucesimmerwhileyoucookthepasta.
3.Addthefarfalletotheboilingwater.Whenthepastaisaldente,removeitwithaspiderorsmallstrainerandadddirectlytothesauce,alongwiththeparsley,reservingthepastawater.Tosstocoatthepastawiththesauce,addingasplashofpastawaterifthepastaseemsdry.Removetheskilletfromtheheat,sprinklewiththegratedGranaPadano,toss,andserve.
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OrecchiettewithSwissChardandRicottaPanSauce
Thisisatimewhenusingfreshwholemilkricottaisworththeextracaloriesbecausericottaisthestarthatbringstogetherthisotherwiseleandish.Caramelizingtheonionsoveralongcookingtimebringsouttheirsweetness,whichpairswellwiththeearthyflavoroftheSwisschard.
SERVES6
CALORIESPERSERVING:467
1largebunchSwisschard,washedwell(about1pound)
3tablespoonsextra-virginoliveoil
2mediumonions,sliced(about2cups)
3garliccloves,thinlysliced
2teaspoonsfreshrosemaryneedles,chopped
Koshersalt
Crushedredpepperflakes
1poundorecchiette
1cupfreshwholemilkricotta
cupfreshItalianparsleyleaves,chopped
cupfreshlygratedGranaPadano
1.Bringalargepotofsaltedwatertoaboilforpasta.Separatethechardleavesfromthestems.Coarselychoptheleaves.Trimanytoughpartsfromthestemsanddiscard.Finelychopthetenderstemsandsetasideseparatefromtheleaves.
2.Inalargeskilletovermediumheat,add2tablespoonsoftheoliveoil.Whentheoilishot,addtheonionsandcookandstiruntiltheonionsareadeepgoldencolor,about15minutes.
3.Addthechardstemsandgarlicandaddasplashofpastawater(acoupleoftablespoons)andcookuntilthestemsarealmosttender,about10minutes.Addthechardleavesandrosemaryandseasonwithsaltandredpepperflakes.Ladleinabout2cupspastawaterandincreasetheheattobringtoarapidsimmertoreduceandconcentratetheflavorofthesauce.Coverandcookuntilthechardleavesandstemsareverytender,about14minutes.
4.Addtheorecchiettetotheboilingwater.Whenthesauceisreadyandthepastaisaldente,removethepastawithaspiderorsmallstrainerandadddirectlytothesauce,reservingthepastawater.Reducetheheattolowandaddthericottaandparsleyanddrizzlewiththeremaining1tablespoonoliveoil.Tosswelltomeltthericottaintothesauce,addingupto1cuppastawaterifthepastaseemsdry.Removetheskilletfromtheheat,sprinklewiththe
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gratedGranaPadano,toss,andserveimmediately.
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SpaghettiPrimavera
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TheoriginalpastaprimaverafromLeCirque,whiledelicious,wasloadedwithbutter,cream,andcheese.Weveswitchedtooliveoilandaddedjustatouchofcreamattheendtobringitalltogether.Wevealsostreamlinedtheoriginalrecipe,whichmakesaseparatetomatosauce,bycombiningboththetomatoesandcreaminoneskillet.
SERVES6
CALORIESPERSERVING:421
10asparagusspears,peeledhalfwaydown,cutinto2-inchlengths
1cupstrimmedandhalvedgreenbeans
1cupfrozenpeas
2tablespoonsextra-virginoliveoil
2cupsslicedmixedmushrooms(suchasbutton,cremini,shiitake,oyster,chanterelle,orporcini)
1cupdicedzucchini
3plumtomatoes,seededanddiced(1cups)
2garliccloves,chopped
Koshersalt
Crushedredpepperflakes
cupheavycream
1poundspaghetti
cupfreshbasilleaves,chopped
cupfreshlygratedGranaPadano
1.Bringalargepotofsaltedwatertoaboil.Puttheasparagus,greenbeans,andpeasinastrainerandblanchinthehotwateruntilcrisp-tender,about3minutes.Removeandcoolinanicebath.Drainandpatdry.
2.Inalargeskilletovermedium-highheat,addtheoliveoil.Whentheoilishot,addthemushroomsandzucchiniandcookwithoutstirringuntilbrownedontheunderside,about2minutes.Stirandbrowntheotherside.Whenthemushroomsarebrownedandnoliquidremainsinthepan,addthetomatoesandgarlicandcookuntilthegarlicisfragrantandthetomatoesbegintoreleasetheirjuices,about3minutes.Seasonwithsaltandredpepperflakes.Addthecreamand1cuppastawaterandsimmeruntilthezucchiniistenderandthemixtureissaucy,about5minutes.Addtheblanchedvegetablesandreturntoasimmer.
3.Meanwhile,addthespaghettitotheboilingwater.Whenthesauceisreadyandthepastaisaldente,removethepastawithtongsandadddirectlytothesauce,reservingthepastawater.Addthebasilandtosstocoatthepastawiththesauce,addingasplashofpastawaterifthepastaseemsdry.Removetheskilletfromtheheat,sprinklewiththegratedGranaPadano,toss,andserve.
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GemelliwithBrusselsSproutsandPineNuts
Inthisrecipe,takethetimetosweattheBrusselssproutsintheoilandcaramelizethemitwilladdalotofflavorandvirtuallynocaloriestothesauce.Wealsochopthepinenutsalittletomakeasmallamountgoalongway.Save1tablespoonofoliveoiltodrizzleattheendandgivearichfeeltothiseasypansauce.
SERVES6
CALORIESPERSERVING:456
3tablespoonsextra-virginoliveoil
2ouncespancetta,finelydiced
1poundsBrusselssprouts,halvedandthinlysliced,about6to7cups
Koshersalt
Crushedredpepperflakes
1cupchoppedscallions
1poundgemelli
cupfreshItalianparsleyleaves,chopped
cuppinenuts,toastedandcoarselychopped
6tablespoonsfreshlygratedGranaPadano
1.Bringalargepotofsaltedwatertoaboil.Inalargeskilletovermediumheat,add2tablespoonsoftheoliveoilandthepancetta.Cookuntilthefatisrenderedandthepancettaiscrisp,thenremovetodrainonapapertowellinedplate.
2.Totheoilinthepan,addtheslicedBrusselssproutsandstir.Seasonwithsaltandredpepperflakes.CookandstiruntiltheBrusselssproutsbegintowiltandcharontheedges,about3minutes.Addthescallionsandcookuntilwilted,about2minutes.Add2tablespoonspastawater,covertheskillet,andcookuntiltender,about3minutes.
3.Addthegemellitotheboilingwater.Uncovertheskilletandincreasetheheattohigh.CookuntilanyliquidinthepanhasboiledawayandtheBrusselssproutsarecaramelizedontheedges,about2minutes.Add1cuppastawaterandbringtoasimmer.Letreducebyhalfwhilethepastacooks.
4.Whenthepastaisaldente,removeitwithaspiderorsmallstrainerandadddirectlytothesauce,reservingthepastawater.Addthereservedpancetta,theparsley,andpinenutsanddrizzlewiththeremaining1tablespoonoliveoil.Tosstocoatthepastainthesauce,addingasplashofpastacookingwaterifthepastaseemsdry.Removetheskilletfromtheheat,sprinklewiththegratedGranaPadano,toss,andserve.
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OrecchiettewithWhiteBeansandGoldenOnions
Thesmallamountofbalsamicvinegarinthissaucehelpscaramelizetheonionsandbringsouttheirnaturalsweetnesswithoutmakingthemcloying.Investinagood-qualityjarofanchoviesimportedfromItaly.Justacoupleofanchovieswilladdadeepflavortoyoursaucewithoutalotofcalories.Oncethejarisopened,storeintherefrigerator,makingsuretheanchoviesarecoveredinoliveoil,addingmoreasnecessary.
SERVES6
CALORIESPERSERVING:445
3tablespoonsextra-virginoliveoil
1largeonion,thinlysliced(about1cups)
Pinchofsugar
3anchovyfillets,packedinoil,drained
2teaspoonsfreshthymeleaves,chopped
Koshersalt
Crushedredpepperflakes
1tablespoonbalsamicvinegar
1(15-ounce)cancannellinibeans,rinsedanddrained(1cups)
1poundorecchiette
1cupfreshItalianparsleyleaves,chopped
cupfreshlygratedGranaPadano
1.Bringalargepotofsaltedwatertoaboilforpasta.Inalargeskilletovermediumheat,add2tablespoonsoftheoliveoil.Whentheoilishot,addtheonionandpinchofsugar.Cook,stirringoccasionally,untiltheonionisdeepgolden,about18minutes.
2.Increasetheheattomedium-highandaddtheanchoviesandthyme.Seasonwithsaltandredpepperflakes,butbecarefultheanchoviesarealsosalty.Cookandstir,breakinguptheanchovieswithawoodenspoon,untiltheanchoviesdissolve,about2minutes.Addthevinegarandsimmertoreduceitaway.Addthedrainedbeansandtosstocoatintheoil.Add1cupspastawater,bringtoasimmer,andletcookuntilreducedbyabouthalf,about4minutes.
3.Oncethesauceissimmering,addtheorecchiettetotheboilingwater.Whenthesauceisreadyandthepastaisaldente,removethepastawithaspiderorsmallstrainerandadddirectlytothesauce,reservingthepastawater.Addtheparsleyandtheremaining1tablespoonoliveoilandtosstocoatthepastawiththesauce,addingasplashofpastawaterifthepastaseemsdry.Removetheskilletfromtheheat,sprinklewiththegratedGranaPadano,
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toss,andserve.
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PennewithAsparagusandGoatCheese
Thisno-cooksaucecomestogetherquickly.Workfastoncethepastaiscooked,sothehotwaterandpastameltthegoatcheeseandGranaPadanoquicklytomakeacreamysauce.Therearegood-qualitylower-fatgoatcheesesforsale.CoachFarmsmakesadeliciousone,andifyoucanfindit,usingitwilltrimsomefatfromthisdish.
SERVES6
CALORIESPERSERVING:432
1largebunchasparagus(about30spears)
2tablespoonsplus2teaspoonsextra-virginoliveoil
Koshersaltandfreshlygroundblackpepper
1poundpennerigate
Zestof1lemonandjuiceoflemon
cupchoppedfreshchives
5ouncesfreshgoatcheese
cupfreshlygratedGranaPadano
1.Preheattheovento450Fwithasheetpanonthelowerrack.
2.Bringalargepotofsaltedwatertoaboilforpasta.Snapoffthewoodylowerstemsoftheasparagusandpeelthelowerhalfofthestemsthatremain.Cuttheasparagusonthebiasintopiecesaboutthesamelengthasthepenne.Tosstheasparagusinalargebowlwith2teaspoonsoftheoliveoilandseasonwithsaltandpepper.Roastonthepreheatedsheetpanuntiltender,7to8minutes,dependingonthethicknessoftheasparagus.
3.Meanwhile,addthepennetotheboilingwater.Warmaservingbowlwithhotwateranddumpthewaterout.Tothewarmbowl,addtheremaining2tablespoonsoliveoil,thelemonzest,lemonjuice,andchives.Seasonwithsaltandpepper.Crumbleinthegoatcheese.
4.Whenthepastaisaldente,drain,reserving1cuppastawater.Quicklyaddthepasta,roastedasparagus,andcuppastawatertothebowl,alongwiththegratedGranaPadano.Tosswelltomakeacreamysauce.Addasplashofthepastawaterifthepastaseemsdryandtossagain.Serveimmediately.
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OrzowithMintandPeasWecookthispastarisottostyle,toastingtheorzoinalittleoliveoilfirsttoaddflavor,thenfinishingwithchickenbroth.Thiscanbeamaindishforsix(andyoustillhaveroominyourcaloriestoaddalittleleanprotein)orasideforeightormoreforachickenorlambdish.
SERVES6
CALORIESPERSERVING:417
6to7cupslow-sodiumchickenbroth
1cupfrozenpeas
1cupssugarsnappeas,trimmedandhalvedcrosswise
1cupssnowpeas,trimmedandhalvedcrosswise
2tablespoonsextra-virginoliveoil
1cupchoppedscallions
1poundorzo
Koshersaltandfreshlygroundblackpepper
Zestof1lemon
cupfreshmintleaves,chopped
2tablespoonsunsaltedbutter
cupfreshlygratedGranaPadano
1.Bringalargepotofsaltedwatertoaboil.Inamediumsaucepan,heatthechickenbrothjusttoasimmer.Addthepeastotheboilingwater,letcookfor2minutes,thenaddthesugarsnappeasandsnowpeas.Cookuntilaldente,about2minutesmore.Rinseandcoolundercoldrunningwater,reservingthecookingwater.
2.Meanwhile,inalargeskilletovermediumheat,addtheoliveoil.Whentheoilishot,addthescallionsandcookuntilwilted,about3minutes.Addtheorzoandcookandstiruntillightlytoasted,about6minutes.
3.Addenoughchickenbrothjusttocovertheorzoandadjusttheheatsothatthebrothisjustsimmering.Cookandstir,asyouwouldrisotto,untiltheliquidisalmostabsorbed.Addmorebrothtocover.Continuethisprocessuntiltheorzoisjustaldente,about16minutesfromthefirstadditionofbroth,thenaddthepeasandonefinalladleofbroth,sothemixtureisjustabitsoupy.(Ifyoufindyoudonthaveenoughbroth,usealadleofthevegetablecookingwater.)
4.Seasonwithsaltandpepperandstirinthelemonzestandmint.Removetheskilletfromtheheat,vigorouslystirinthebutterandgratedGranaPadano,andserveimmediately.
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SpicyShellswithSweetPotatoes
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Sweetpotatoesarechock-fullofvitaminsAandC,potassium,andfiber.Theyaddasweetnesstothesauceusuallyobtainedbycaramelizingonionsinalotofbutter.Preheatingthesheetpanintheovenallowsyoutouselessoilandstillgetcrispy,goldenbrownsweetpotatoesbecausetheybeginsearingoncontactwiththepan.
SERVES6
CALORIESPERSERVING:452
1poundsweetpotatoes,withskin,cutinto-inchdice
3tablespoonsextra-virginoliveoil
Koshersalt
2ouncespancetta,diced
2mediumleeks,whiteandlightgreenparts.sliced(about1cup)
1jalapeoorFresnochile,thinlysliced(leaveseedsinforthemostheat)
teaspoongroundfennelseeds
Crushedredpepperflakes
1poundmediumshellpasta
cupfreshItalianparsleyleaves,chopped
cupfreshlygratedGranaPadano
1.Preheattheovento450Fwithasheetpanonthebottomrack.
2.Bringalargepotofsaltedwatertoaboilforpasta.Inalargebowl,tossthesweetpotatoeswith1tablespoonoftheoliveoilandseasonwithsalt.Spreadthesweetpotatoesonthepreheatedsheetpanandroastuntilbrownedontheedgesandtenderthroughout,18to20minutes,stirringoncehalfwaythrough.
3.Meanwhile,inalargeskilletovermedium-highheat,add1tablespoonoftheremainingoliveoil.Addthepancettaandcookuntilthefatisrendered,about3minutes.Addtheleeks,chile,andgroundfennelandseasonwithsaltandredpepperflakes.Cookuntiltheleeksarewilted,about4minutes,thenaddabout1cuppastawater.
4.Oncethesauceissimmering,addtheshellstotheboilingwater.Letthesaucesimmeruntilreducedbyhalf,about8minutes,thenaddtheroastedsweetpotatoes.Whenthepastaisaldente,removeitwithaspiderorsmallstrainerandadddirectlytothesauce,reservingthepastawater.Drizzlewiththeremaining1tablespoonoliveoilandtosstocoatthepastawiththesauce,addingasplashofpastawaterifthepastaseemsdry.Removetheskilletfromtheheat,sprinklewiththegratedGranaPadano,toss,andserveimmediately.
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LinguinewithPancetta,Peas,andZucchini
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Useavegetablepeelertopeelthezucchinilengthwiseintothinribbons,stoppingwhenyougettotheverycenterwhereitisallseeds.Youcanusethissametechniquewithcarrotsandpeellongcarrotribbons,oralsochoosetousehalfcarrotsandhalfzucchini.Thezucchini(orcarrotsorboth)slicedthiswayalsomakealight,freshsummersaladwhentossedrawwithlemonjuice,oliveoil,andfreshherbs.
SERVES6
CALORIESPERSERVING:422
2tablespoonsextra-virginoliveoil
3ouncespancetta,diced
1cupchoppedscallions
2garliccloves,thinlysliced
1poundlinguine
1cupfrozenpeas
2mediumzucchini,peeledintoribbons(seeheadnote)
Koshersalt
Crushedredpepperflakes
cupfreshbasilleaves,chopped
cupfreshItalianparsleyleaves,chopped
cupfreshlygratedGranaPadano
1.Bringalargepotofsaltedwatertoaboilforpasta.Inalargeskilletovermediumheat,addtheoliveoil.Whentheoilishot,addthepancettaandcookuntilthefatisrendered,about4minutes.Addthescallionsandgarlicandcookuntilthescallionsarewilted,about3minutes.
2.Addthelinguinetotheboilingwater.Oncethepastaiscooking,addthepeasandzucchinitotheskilletandseasonwithsaltandredpepperflakes.Tossuntilthezucchinibegintowilt,about2minutes.Ladlein1cuppastawaterandsimmerandreducebyhalfwhilethepastacooks.
3.Whenthepastaisaldente,removeitwithaspiderorsmallstrainerandadddirectlytothesauce,alongwiththebasilandparsley,reservingthepastawater.Tosstocoatthepastawiththesauce,addingasplashofpastawaterifthepastaseemsdry.Removetheskilletfromtheheat,sprinklewiththegratedGranaPadano,toss,andserve.
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CampanellewithCauliflower,Sun-DriedTomatoes,andGarlic
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Campanelleareagreatchoiceforthisdishbecausetheycradlethebitsofcauliflowerandsun-driedtomato,butifyoucantfindthem,useanothershell-shapepasta.Dontthrowawaythetenderleavesofthecauliflowertheyhaveasmuchgreatflavorasthefloretsthemselvesandcookinthesameamountoftime.Cauliflower,oneofthecruciferousvegetables,isanantioxidantanddetoxifying,hearthealthy,andimportantincancerprevention.Whatmorecanweaskfor?
SERVES6
CALORIESPERSERVING:399
cupsun-driedtomatoes(notoilpacked)
2tablespoonsextra-virginoliveoil
1largeonion,sliced(about1cups)
6garliccloves,thinlysliced
8freshsageleaves,chopped
1smallheadcauliflower,cutintoverysmallflorets,tenderleavescoarselychopped(about6cups)
3tablespoonstomatopaste
Koshersalt
Crushedredpepperflakes
cupdrywhitewine
1poundcampanelle
1cupfreshItalianparsleyleaves,chopped
cupfreshlygratedGranaPadano
1.Bringalargepotofsaltedwatertoaboilforpasta.Putthesun-driedtomatoesinabowlandaddhotwatertocover.Soakuntilsoftened,about20minutes,thendrain,reservingthesoakingwater,andchop.(Ifyourtomatoesaredry,addmorehotwaterhalfwaythroughsoaking.)Measurethesoakingliquid(youshouldhaveabout1cupleftover;ifnot,addpastawatertomake1cuptotal).
2.Inalargeskilletovermediumheat,addtheoliveoil.Addtheonionandcookuntiljustwilted,about5minutes.Addthegarlicandsageandcookuntilfragrant,about1minute.Addthecauliflowerandincreasetheheattomedium-high.Tossandcookuntiljustgoldenontheedges,about5minutes.Makeaspaceinthepan,addthetomatopaste,and,stirringinthatspot,lettoastanddarkenashadeortwo,about2minutes.Stirintothecauliflowermixture.Seasonwithsaltandredpepperflakes.
3.Addthewhitewineandsimmertoreducebyhalf,about1or2minutes.Addthetomatosoakingliquidandchoppedsun-driedtomatoes.Coverandcookuntilthecaulifloweristender,about5minutes.Uncoverandlettheliquidreduce.Thencontinuecookinguntilthe
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caulifloweriscaramelizedallover,about4minutes.
4.Meanwhile,addthecampanelletotheboilingwater.Whenthecauliflowerisreadyandthepastaisaldente,add1cuppastawaterandtheparsleytothesauceandbringtoasimmer.Removethepastawithaspiderorsmallstrainerandadddirectlytothesauce,reservingthepastawater.Tosstocoatthepastainthesauce,addingasplashofpastawaterifthepastaseemsdry.Removetheskilletfromtheheat,sprinklewiththegratedGranaPadano,toss,andserve.
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ZitiwithSavoyCabbageandPancettaAfewdriedporcinimushroomsaddtotheheartinessofthissauce,withoutyourneedingtoincludealotofmeatorcalories.Thewrinklyleavesofsavoycabbageholdtheirshapewellastheycookandhaveaslightlylesssulfuroustastethangreencabbage.However,ifyoucantfindsavoycabbage,youcancertainlymakethisdishwithgreencabbage.Allcabbagecontainssinigrin,whichisknowntobeespeciallyimportantincancerprevention.
SERVES6
CALORIESPERSERVING:474
ouncedriedporcinimushrooms(about1cup)
1tablespoonextra-virginoliveoil
4ouncespancetta,diced
2cupsslicedleeks,whiteandlightgreenparts
1smallheadsavoycabbage,shredded(about10cups)
1tablespoonfreshthymeleaves,chopped
Koshersalt
Crushedredpepperflakes
3tablespoonstomatopaste
cupdrywhitewine
2freshbayleaves
1poundziti
cupfreshItalianparsleyleaves,chopped
cupfreshlygratedGranaPadano
1.Bringalargepotofsaltedwatertoaboilforpasta.Ladle1cuphotpastawaterintoaspoutedmeasuringcupandaddtheporcini.Letsoakuntilsoftened,about15minutes.Strainandreservethesoakingwater.Chopthemushrooms.
2.HeatalargeDutchovenovermediumheat.Addtheoliveoil.Whentheoilishot,addthepancettaandcookuntilthefatisrendered,about4minutes.Addtheleeksandcookuntilwilted,about5minutes.Addthecabbage,thyme,andcuppastawater.Seasonwithsaltandredpepperflakes.Coverandletcook,stirringoccasionally,untilthecabbagehassoftened,about18minutes.
3.Uncoverandincreasetheheattomedium-hightoboilawayanyexcessliquidinthepan.Wheneverythingissizzling,makeaspaceinthepanandaddthetomatopaste.Cook,stirringinthatspot,untilthetomatopastetoastsanddarkensashadeortwo,about2minutes.Stirintothecabbagemixture.Addthewhitewineandbringtoasimmer.Addthe
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bayleavesandchoppedporcini.Addtheporcinisoakingliquidand1cuppastawater.Adjusttheheattobringthemixturetoasimmer,andcookuntilthecabbageisverytender,about10minutes.
4.Addthezititotheboilingwater.Whenthesauceisreadyandthepastaisaldente,removethepastawithaspiderorsmallstrainerandadddirectlytothesauce,reservingthepastawater.Tosstocoatthepastawiththesauceandremovethebayleaves.Removetheskilletfromtheheat,sprinklewiththegratedGranaPadano,toss,andserve.
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GnocchiwithBroccoliniandAnchovySauce
Allbrandsofgnocchiwillcookslightlydifferently,dependingonthesizeandhowdrytheyare.Whencookinggnocchi,makesurethewaterisboilingvigorouslyandsaltedpriortodroppingthemin.Theyshouldgentlyslideintothewater,soasnottobreak.Thegnocchiwillsinkatfirst,butslowlyrisetothetopastheycontinuetocook.Oncetheyaremostlyallfloatingontop,carefullystrainthem.Gnocchiareveryfilling,soalittlegoesalongway.Knowingtheexactcaloriecountofgnocchicanbedifficultdependingoniftheotheringredientswereusedinadditiontoorinsubstitutionforthetypicalpotatoes,eggs,andflour.Oneservingof100gramsisabout105calories,dependingonthebrandpurchased,and1cupofgnocchihasabout5gramsofprotein.
SERVES6
CALORIESPERSERVING:389
2tablespoonsunsaltedbutter
2mediumleeks,whiteandlightgreenparts,sliced(about1cup)
2bunchesbroccolini,trimmedandcutinto2-inchpieces(about8cups)
Koshersalt
Crushedredpepperflakes
4anchovyfillets
3garliccloves,sliced
1cuplow-sodiumchickenbroth
6cupsfreshorfrozengnocchi(about24ounces)
1cupshreddedlow-moisturepart-skimmozzarella
cupfreshlygratedGranaPadano
1.Preheatthebroiler.
2.Bringalargepotofsaltedwatertoaboilforthegnocchi.Inalargeovenproofskilletovermediumheat,meltthebutter.Addtheleeksandcook,stirringoften,untilwiltedbutnotcolored,about5minutes.Addthebroccoliniandseasonwithsaltandredpepperflakes.Cookuntilthebroccoliniisbrightgreenandtheendsbegintowilt,about3minutes.
3.Makeaspaceinthepanandaddtheanchoviesandgarlic.Letthemsizzleforaminute,thenstirtodissolvetheanchovies.Addthechickenbroth,cover,andsimmeruntilthebroccoliniistender,about8minutes.
4.Meanwhile,slidethegnocchiintotheboilingwater.Cookthegnocchiaccordingtothepackagedirections.Inasmallbowl,tosstogetherthemozzarellaandgratedGranaPadano.Whenthegnocchiiscooked,removeitwithaspiderorsmallstrainerandadddirectlytothe
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sauce,reservingthecookingwater.Tosstocoatthegnocchiwiththesauce,addingasplashofcookingwaterifthegnocchiseemdry(thoughthisoneshouldnotbeassaucyastheotherrecipeshere).Sprinklewithone-thirdofthecheesemixtureandstiritin.Sprinklewiththeremainingcheeseandbroiluntilthecheeseisbrownedandbubbly,about3minutes.Serveimmediately.
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LinguinewithCaramelizedOnionsandRadicchio
Thesweetnessofthecaramelizedonionsbalancesthebitterradicchiointhissimple,quickpastadish.Youcanalsomakethiswithacombinationofbittergreens,suchasescaroleorbroccolidirabe.Radicchio,partofthechicoryfamily,aidsinweightlossbybeinghighinfiber.
SERVES6
CALORIESPERSERVING:404
3tablespoonsextra-virginoliveoil
2largeheadsradicchio,coarselyshredded(about6packedcups)
Koshersalt
Crushedredpepperflakes
2largeonions,sliced(about3cups)
1tablespoonfreshthymeleaves,chopped
2teaspoonsbalsamicorsherryvinegar
1cuplow-sodiumchickenbroth
1poundlinguine
1cupfreshItalianparsleyleaves,chopped
cupfreshlygratedGranaPadano
1.Bringalargepotofsaltedwatertoaboilforpasta.Heatalargeskilletovermedium-highheat.Add1tablespoonoftheoliveoil.Whentheoilishot,seartheradicchioalloveruntilbrownedontheedges,about3minutes,thenremovetoaplate.Seasonwithsaltandredpepperflakes.
2.Reducetheheattomedium-lowandaddtheremaining2tablespoonsoliveoilandtheonions.Tosstocoattheonionsintheoilandseasonwithsaltandredpepperflakes.Addthethymeandvinegarandcookuntiltheonionsareverysoftanddeepgolden,20to25minutes.Returntheradicchiototheskilletandaddthechickenbroth.Letthesaucesimmerwhileyoucookthepasta.
3.Addthelinguinetotheboilingwater.Whenthepastaisaldente,removeitwithtongsandadddirectlytothesauce,alongwiththeparsley,reservingthepastawater.Tosstocoatthepastainthesauce,addingasplashofpastawaterifthepastaseemsdry.Removetheskilletfromtheheat,sprinklewiththegratedGranaPadano,toss,andserve.
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SpaghettiwithFennelandAnchoviesThissimplesauceisallabouttakingthetimetocookdownthefennelandonionsuntiltheyresoft,silky,andsweet.Theanchoviesaddasalty,savorynotetobalancethedish.Anchovies,partoftheherringfamily,arenotthemostpopularfoodchoiceandmanypeoplestayawayfromthem,mostlybecausetheyknowthemasthefishy-tastingandoversaltedfishinacanorjar.However,whenusedproperlyincooking,theyaddtonsofflavor,umami,whichinthefoodworldisalmostaninexplicableunderlayerofflavor.Whenanchoviesaremixedintoarecipe,theirsingleflavorisalmostundetectable,butwhattheyaddtothewholedishisincomparable.
SERVES6
CALORIESPERSERVING:392
3tablespoonsextra-virginoliveoil
2smallbulbsfennel,coredandsliced(about3cups),plus1cupfronds,chopped
1largeonion,sliced(about1cups)
2freshbayleaves
6garliccloves,thinlysliced
6anchovyfillets
teaspoongroundfennelseeds
Koshersalt
Crushedredpepperflakes
1poundspaghetti
cupfreshItalianparsleyleaves,chopped
cupfreshlygratedGranaPadano
1.Bringalargepotofsaltedwatertoaboilforpasta.Inalargeskilletovermediumheat,addtheoliveoil.Whentheoilishot,addtheslicedfennelandonionsandtosstocoatintheoil.Addthebayleavesandcook,stirringoftenuntilthefennelandonionaregolden,about20minutes.
2.Addthegarlic,anchovies,andgroundfennelandcook,stirring,untiltheanchoviesdissolveintotheoil,about3minutes.Seasonwithsaltandredpepperflakes.Add1cupspastawaterandbringtoasimmer.Cookuntilthesauceisreducedbyhalfandthevegetablesareverytender,about5minutes.
3.Meanwhile,addthespaghettitotheboilingwater.Whenthesauceisready,addtheparsley.Whenthepastaisaldente,removeitwithtongsandadddirectlytothesauce,reservingthepastawater.Tosstocoatthepastawiththesauce,addingasplashofpastawaterifthepastaandfennelfrondsseemdry.Removethebayleaves.Removetheskilletfromtheheat,sprinklewiththegratedGranaPadano,toss,andserve.
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Olio
OliveOil
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PennewithBroccoli,Garlic,andOil
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Weveaddedalittlepancettatothissauce,butyoucouldeasilyleaveitouttomakeitvegetarianandjustaddanextratablespoonofoil.Roastingthebroccoliwithalittleoilbringsoutitssweetnessbeforeyousautit.ThetanginessofPecorinocheesegoeswellwiththissauce,butyoucouldalsouseGranaPadanoifthatswhatyouhaveinthehouse.
SERVES6
CALORIESPERSERVING:470
2smallheadsbroccoli,trimmedintosmallflorets,tenderstemspeeledandslicedinchthick(about12cups)
3tablespoonsextra-virginoliveoil
Koshersalt
2ouncespancetta,diced
6garliccloves,thinlysliced
1mediumonion,sliced(about1cup)
Crushedredpepperflakes
1poundpenne
cupfreshItalianparsleyleaves,chopped
cupfreshlygratedPecorinoRomano
1.Preheattheovento450Fwithasheetpanonthelowerrack.
2.Bringalargepotofsaltedwatertoaboilforpasta.Inalargebowl,tossthebroccoliwith2tablespoonsoftheoliveoilandseasonwithsalt.Placethebroccolionthesheetpanandroast,tossingonce,untilcharredontheedgesandjusttender,about13minutes.(Itwillcookmoreinthesauce.)
3.Meanwhile,inalargeskilletovermediumheat,addtheremaining1tablespoonoliveoil.Whentheoilishot,addthepancettaandcookuntilthefatisrenderedandthepancettabeginstocrisp,about3minutes.Addthegarlicandonionandcookuntilgolden,about10minutes.Seasonwithsaltandredpepperflakes.Add1cuppastacookingwater,bringtoasimmer,andaddtheroastedbroccoli.Letsimmerwhileyoucookthepasta.
4.Addthepennetotheboilingwater.Whenthesauceisreadyandthepastaisaldente,removethepastawithaspiderorsmallstrainerandadddirectlytothesauce,alongwiththeparsley,reservingthepastawater.Tosstocoatthepastawiththesauce,addingasplashofpastawaterifthepastaseemsdry.Removetheskilletfromtheheat,sprinklewiththegratedPecorinoRomano,toss,andserve.
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SpaghettiwithGarlicandOilWhilethisrecipecontainsmorefatthansomeofourothers,itsstillrelativelylowincaloriesforanentrethatissosatisfying.Theclassicversionofthesauceisjusttheseingredients(thoughingreateramounts),butyoucouldalsoaddseafood(mostshellfishwilldo)orroastedvegetablestotakethisdishinanotherdirection.Anothersimplevariationistoaddacouplesprigsofafreshherb(sageorrosemarywouldworkparticularlywell)totheoiltoflavorthesauce;justpluckthemoutbeforeserving.
SERVES6
CALORIESPERSERVING:428
5tablespoonsextra-virginoliveoil
12garliccloves,thinlysliced
Koshersalt
Crushedredpepperflakes
2cupsfreshItalianparsleyleaves,chopped
1poundspaghetti
cupfreshlygratedGranaPadano
1.Bringalargepotofsaltedwatertoaboilforpasta.Heatalargeskilletovermediumheatandaddtheoliveoil.Scatterinthegarlicandstirtocoatintheoil.Letthegarlicslowlycookintheoiluntilsoftenedandveryfragrant,about6minutes,butdontletthegarliccolor.
2.Oncethegarlicissoftened,increasetheheattomedium-highandletthegarlicsizzleforaminuteuntiltheedgesarejustgolden.Seasonwithsaltandredpepperflakes.Add1cupspastawaterandtheparsleyandbringtoarapidboil.Letthesaucereducebyhalfwhileyoucookthepasta.
3.Addthespaghettitotheboilingwater.Whenthesauceisreadyandthepastaisaldente,removethepastawithtongsandadddirectlytothesauce,reservingthepastawater.Tosswelltocoatthepastawiththesauceandseasonwithsaltandredpepperflakes.Letsimmeraminutetosteepthegarlicflavorintothepasta,thenremovetheskilletfromtheheat,sprinklewiththegratedGranaPadano,toss,andserve.
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BucatiniwithGarlic,Oil,andAnchovies
Thissauceisallabouttheanchovies,sobuyhigh-qualityjarredanchoviespackedinoliveoilandimportedfromItaly.Theyrelargerthancannedanchoviesandhavearicher,lesssaltyflavor.WevegoneagainstthetraditionofnocheesewithfishandaddedalittleGranaPadanoattheendbecausewethinkthecombinationworkshere,butgoeasyontheextrasalt.
SERVES6
CALORIESPERSERVING:382
3tablespoonsextra-virginoliveoil
8garliccloves,thinlysliced
10importedItaliananchovies,packedinoil,drainedandpatteddry
2teaspoonsfreshthymeleaves,chopped
Koshersalt
Crushedredpepperflakes
1poundbucatini
1cupfreshItalianparsleyleaves,chopped
cupfreshlygratedGranaPadano
1.Bringalargepotofsaltedwatertoaboilforpasta.Heatalargeskilletovermediumheat.Addtheoliveoil.Scatterinthegarlicandstirtocoatintheoil.Letthegarlicslowlycookintheoiluntilsoftenedandveryfragrant,about6minutes,butdontletthegarliccolor.
2.Increasetheheattomedium-highandaddtheanchoviesandthyme.Cook,stirringwithawoodenspoon,untiltheanchoviesdissolveintotheoil,2to3minutes.Add1cupspastawater,seasonwithsaltandredpepperflakes,andsimmertoreducebyhalf.
3.Meanwhile,addthebucatinitotheboilingwater.Whenthesauceisreadyandthepastaisaldente,stirtheparsleyintothesauce.Removethepastawithtongsandadddirectlytothesauce,reservingthepastawater.Tosstocoatthepastainthesauce,addingasplashofpastawaterifthepastaseemsdry.Removetheskilletfromtheheat,addthegratedGranaPadano,toss,andserve.
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LinguinewithBroccolidiRabe,Garlic,andAnchovies
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Ahalfteaspoonofcrushedredpepperflakeswillgivethisrecipearealkick,butfeelfreetoaddmoreorlesstosuityourtaste.Slowlybraisingthebroccolidiraberemovesalittleofthebitternessandgivesitasilkytexture.WelikethecombinationofafewbreadcrumbsandsomegratedGranaPadanotofinishthisdish,butyoucouldalsousejustoneortheother.
SERVES6
CALORIESPERSERVING:406
cuppanko(orhomemade)breadcrumbs
3tablespoonsplus1teaspoonextra-virginoliveoil
cupfreshlygratedGranaPadano
2bunchesbroccolidirabe(about1pounds)
6garliccloves,thinlysliced
4anchovyfillets
Koshersalt
teaspooncrushedredpepperflakes,ortotaste
1poundlinguine
1.Bringalargepotofsaltedwatertoaboil.Inasmallskilletovermediumheat,toastthepankountiljustgolden,about3minutes.Transfertoasmallbowlandstirin1teaspoonoftheoliveoil.Letcool,thentosswiththegratedGranaPadanoandsetaside.
2.Topreparethebroccolidirabe,trimoffanddiscardanytoughorwoodystems.Startingatthetrimmedbaseendofthestalk,useaparingknifetopeelthethickstems.Cutthebroccolidirabeinto2-inchlengths.
3.Inalargeskilletovermediumheat,addtheremaining3tablespoonsoliveoil.Whentheoilishot,addthegarlic.Cookuntilthegarlicjustbeginstoturngolden,about2minutes.Addtheanchoviesandcook,stirring,untiltheydissolveintheoil,about2minutes.Addthebroccolidirabeandtosstocoatintheoil.Cookuntilthesmallerleavesbegintowilt,thenseasonwithsaltandtheredpepperflakes.Addcuppastawater.Adjusttheheatsothatthesauceissimmeringandcover.Braiseuntilthebroccolidirabeisverytender,about12minutes.
4.Uncoverandraisetheheattoreduceawaythewaterandgivethecontentsoftheskilletachancetocaramelizealittle,thenaddanothercuppastawaterandsimmerforanotherminute.
5.Meanwhile,addthelinguinetotheboilingwater.Whenthesauceisreadyandthepastaisaldente,removethepastawithtongsandadddirectlytothesauce,reservingthepastawater.Tosstocoatthepastawiththesauce,addingasplashofpastawaterifthepastaseemsdry.Removetheskilletfromtheheat,addhalfofthegratedcheesemixture,andtoss.Serveinwarmedpastabowls,sprinkledwiththeremainingcheesemixture.
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FettuccinewithRoastedRedPeppers,Rosemary,andGreenOlives
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Donotrinseyourbellpeppersafterpeelingoffthecharredskins;alotofflavorisinthejuicesthatcollectwhilepeeling.Ifanystrayskinwontpeel,justlaythepeppersflatandscrapewithaparingknife.
SERVES6
CALORIESPERSERVING:433
3mediumredbellpeppers
3tablespoonsextra-virginoliveoil
1mediumredonion,sliced(about1cup)
1teaspoonchoppedfreshrosemaryneedles
Koshersalt
Crushedredpepperflakes
cuplargepittedItaliangreenolives(suchasCerignola),slivered(about20)
cupdrywhitewine
1poundfettuccine
cupfreshItalianparsleyleaves,chopped
cupalmondslivers,toastedandcoarselychopped
cupfreshlygratedGranaPadano
1.Bringalargepotofsaltedwatertoaboilforpasta.Turnontheflamefortwoburnersonthestovetopandcharthebellpeppersonallsides,turningthemfrequently,8to10minutes.Putthepeppersinalargebowlandcovertightlywithplasticwrap.Letsteamuntilcooled.Peeltheskinfromthepeppers.Removethestemsandseedsandcutthepeppersinto-inch-thickslices.
2.Inalargeskilletovermediumheat,addtheoliveoil.Whentheoilishot,addtheredonionandcookuntilsoftened,about8minutes.Addtheslicedpeppersandrosemaryandcookuntilthepeppersaretender,about5minutes.Seasonwithsaltandredpepperflakes.Addtheolivesandwhitewineandbringtoasimmer.Add1cuppastawaterandboiltoreducethesaucebyhalf,about5minutes.
3.Meanwhile,addthefettuccinetotheboilingwater.Whenthesauceisreadyandthepastaisaldente,removethepastawithtongsandadddirectlytothesauce,reservingthepastawater.Addtheparsleyandalmondsandtosstocoatthepastawiththesauce,addingasplashofpastawaterifthepastaseemsdry.Removetheskilletfromtheheat,sprinklewiththegratedGranaPadano,toss,andserve.
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SpaghettiCacioePepe
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Classiccacioepepeisjustbutter,oliveoil,pasta,andcheese.Wevelighteneditupbymakinganemulsionofpastawater,butter,andoil.AddingalittleshavedcheeseattheendhighlightstheflavorofthePecorinowithoutaddingalotofextracalories.IfPecorinoistoostrongforyourtaste,usehalfPecorinoandhalfGranaPadano.
Thekeytothisdishisgood-qualityingredientsgreatbutterandoliveoilandafreshjarofpeppercornswillmakeallthedifferenceintheworld.Becausewevecutsomeofthecaloriesandfatbyreducingtheamountsofcheeseandbutter,dontskimpontheseasoning.Aggressiveseasoningwithbothpepperandsaltwillmaketheflavorinthisdishpop.
SERVES6
CALORIESPERSERVING:440
2teaspoonsfreshlycrushedcoarseblackpeppercorns,plusmoreforgarnish
1poundspaghetti
3tablespoonsunsaltedbutter
3tablespoonsextra-virginoliveoil
cupfreshlygratedpecorinoRomano
cupfreshlygratedGranaPadano
Koshersalt
1(2-ounce)wedgeGranaPadanoorPecorinoRomano
1.Bringalargepotofsaltedwatertoaboil.Inasmallskillet,toastthepeppercornsovermediumheatuntilfragrant,about1minute.Setaside.
2.Addthespaghettitotheboilingwater.
3.Inalargeskillet,melt2tablespoonsofthebutterintheoliveoilovermediumheat.Whenthebutterhasmelted,remove1cupspastawaterfromthepotandgraduallywhiskitintothebutter,makingsurethesauceissimmeringrapidlytoallowittoemulsify.Letthesaucesimmeruntilitreducestoabout1cup,3to4minutes.
4.Whenthepastaisaldente,removeitwithtongsandadddirectlytothesauce,reservingthepastawater.Addthepeppercornsandtheremaining1tablespoonbutterandseasonwithsalt.Tosstocoatthepastainthesauce,addinguptocupmorepastawaterifthepastaseemsdry.Removefromtheheat,sprinklewiththemixedgratedcheeses,andtosswell.Serveinwarmedpastabowls,shavingthewedgeofcheese,whicheveryouprefer,overeachbowlwithavegetablepeelerandtoppingwithafinalsprinkleofcoarselycrushedpeppercorns.
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LinguinewithCaramelizedOnions,Bacon,andOlives
Center-cutbaconisavailableinmostgrocerystoresandhasfewercaloriesandlessfatthanregularbacon,butitalsohasalloftheflavor.Weaddedatouchofbalsamictotheonionstohelpthemcaramelizewithoutneedingtouseexcessoil.
SERVES6
CALORIESPERSERVING:460
1tablespoonextra-virginoliveoil
6stripscenter-cutbacon,coarselychopped
2largeonions,sliced(about3cups)
2teaspoonsbalsamicvinegar
1tablespoonfreshthymeleaves,chopped
2tablespoonstomatopaste
cuppittedblackItalianolives(suchasGaeta),coarselychopped
cupdrywhitewine
1poundlinguine
1cupfreshItalianparsleyleaves,chopped
cupfreshlygratedGranaPadano
1.Bringalargepotofsaltedwatertoaboilforpasta.Inalargeskilletovermediumheat,addtheoliveoil.Addthebaconandcookuntilcrisp,about5minutes.Removetoapapertoweltodrain.(Thereshouldnotbetoomuchexcessfatinthepan,becausecentercutisleaner,butifthereismorethan3tablespoonsinthepan,pourofftheexcess.)
2.Tothefatinthepan,addtheonionsandbalsamicvinegarandstir.Cook,stirringoften,untiltheonionsareadeepgolden,20to25minutes,adjustingtheheatasyougoifitlooksliketheonionsareburning.
3.Whentheonionsarecaramelized,makeaspaceinthepanandaddthethymeandtomatopaste.Cook,stirringthetomatopaste