Eat pasta like an italian
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Pasta can be part of a healthy Mediterranean-style diet which is associated with reduced heart disease risk. The document recommends 6 ways to make pasta healthier in the Italian style: 1) cook pasta al dente for higher nutrients and lower glycemic index, 2) use portion control and fill the plate with vegetables and salad, 3) use a little sauce and add flavor with vegetables and herbs, 4) add protein like chicken, seafood or plant-based proteins, 5) use a little healthy fat like olive oil, and 6) load up on non-starchy vegetables which provide fiber and lower the glycemic impact. The document then provides 3 pasta recipes incorporating these recommendations.
Eat pasta like an italian
- 1. Eat Pasta Like An Italian How to make healthy pasta
- 2. It’s All About Italian Cooking ❖ Pasta can be part of a healthy diet; considered the crown jewel of italian cooking ❖ Mediterranean-style diet can reduce heart disease and risk of stroke ❖ A healthy outcome results from a healthy lifestyle, Italians eat pasta differently than we do in the U.S ❖ Take a look at these 6 subtle changes you can make that can benefit your body and enjoy pasta without the guilt
- 3. 1. Cooking Pasta Al Dente ❖ Al Dente - firm with a little bit of a bite ❖ Avoid cooking pasta until it’s mushy ❖ Cook until slightly firm which is often less time than recommended on the package ❖ Benefits: ➢ Lower glycemic index * ➢ Retain more nutrients * Shows how food affects your blood sugar after eating
- 4. 2. Portion Control ❖ Eat ½ cup to 1 cup serving of pasta ❖ Enjoy with salads and vegetables to fill up your plate ❖ Benefits: ➢ Less carbohydrates ➢ Better blood sugar control
- 5. 3. Easy On the Sauce ❖ Use a few Tablespoons of sauce per serving ❖ Add roasted vegetables or fresh herbs to add flavor ❖ Benefits: ➢ Lower overall sodium intake ■ half cup of marinara sauce = 400 milligram of sodium ➢ Less pressure on blood vessels, lower risk of high blood pressure, heart disease, and stroke
- 6. 4. Add Protein ❖ Add ➢ nuts ➢ Soy products - tempeh ➢ Seafood ➢ Animal protein ❖ Benefits: ➢ help provide more volume to a meal ➢ helps with satiety
- 7. 5. A little Fat ❖ Add Fats like ➢ Olive oil ➢ Olives ➢ Coconut ➢ Nuts ➢ Avocado ❖ Benefits ➢ Slows down blood sugar spikes when eating a carbohydrate ➢ Turns it into a lower glycemic meal ➢ Helps with satiety
- 8. 6. Add Vegetables, Lots of Vegetables ❖ Only provides 5 grams of carbohydrates per serving ❖ Contain fiber which decreases blood sugar spikes
- 9. Avoid/limit eating a high glycemic meal like this
- 10. Recipes
- 11. Fettuccine Alfredo with Chicken and Vegetables 40 minutes • Serves 5 Low(er) lactose version of Fettuccine Alfredo
- 12. Fettuccine Alfredo With Chicken And Vegetables Ingredients ● 1 Tablespoon olive oil ● 2 boneless, skinless chicken breasts, cut or pounded to uniform size ● ¾ teaspoon garlic salt, divided ½ teaspoon and ¼ teaspoon ● 10 asparagus spears, woody ends trimmed, cut into 1-inch pieces ● 2 small zucchini, cut into 1-inch spears ● ½ pound fettuccine noodles ● 1 Tablespoon butter ● 2 Tablespoons flour ● 1 cup chicken broth ● ½ cup 2% milk ● ⅛th teaspoon nutmeg ● 2 ounces Parmesan ● salt and pepper to taste ● parsley, chopped for garnish Preparation 1. Preheat oven to 350 degrees. Heat olive oil in oven proof skillet over medium high heat. Sprinkle chicken breasts with ½ teaspoon garlic salt. Cook chicken breast smooth side down in skillet until golden brown, about 2 to 3 minutes. Turn chicken over and place in the oven until cooked through, about 15 to 20 minutes. To save time you can make the chicken ahead of time or use grilled chicken. 2. Remove chicken from pan and let it rest for 5 minutes. Cut into 1-inch pieces and place into a large serving bowl. 3. In the same skillet you cooked the chicken, add the vegetables, sprinkle with remaining garlic salt and cook lightly until just fork tender, about 2 to 3 minutes (you can also steam vegetables lightly if you prefer). Remove from the pan and place into serving bowl with the chicken. Note: Don’t cook until desired texture because they will continue to cook when you toss with warm pasta. 4. Cook fettuccine according to package instructions until al dente. Drain and move to serving bowl with the chicken and vegetables. 5. Meanwhile, in a small skillet, melt the butter over medium low heat. Add the flour and cook over low heat for 3 minutes. Add the broth, slowly add the milk, nutmeg and Parmesan and continue to whisk until sauce thickens, about 5 minutes. Toss with the pasta, chicken and veggies. Garnish with fresh parsley. Serve immediately.
- 13. Creamy Pasta With Goat Cheese and Veggies 24 minutes • Serves 4-5 Simple side pasta dish using fresh veggies and melting in creamy goat cheese for a punch of flavor
- 14. Creamy Pasta with Goat Cheese and Veggies Ingredients ● ½ pound of Penne or Rotini pasta ● 2 tablespoons extra virgin olive oil ● 2 small zucchini, cubed ● 2 to 3 garlic cloves, crushed ● 1 tablespoon Balsamic vinegar ● 1 cup cherry tomatoes, halved ● 2 ounces crumbled goat cheese ● Salt and pepper to taste Preparation 1. Cook pasta until al dente, drain and set aside 2. Meanwhile, heat olive oil on low heat. Add zucchini and saute for 2 minutes. Add garlic and cook for another 2 minutes, careful not to burn it. 3. Take the zucchini and garlic off the burner, add the balsamic vinegar and stir around. 4. Add the zucchini mixture, tomatoes and goat cheese to the pasta. Mix together until goat cheese is mostly melted. 5. Add salt and pepper to taste Note: you can add more or less garlic and balsamic depending on your taste.
- 15. Penne With Green Beans, Tomatoes and Pesto 30 minutes • Serves 8 Penne pasta combined with lightly steamed green beans, fresh tomatoes and basil pesto
- 16. Penne With Green Beans, Tomatoes and Pesto Ingredients ● 2 chicken breasts, cooked, cut into 1 inch pieces (can use leftover grilled chicken or rotisserie chicken) ● 1½ cups green beans, cut into ¼th inch pieces, steamed lightly ● 1 pint cherry tomatoes, halved ● 4 ounces pesto ● 1 pound penne pasta ● ¼ cup pine nuts, lightly toasted ● parmesan cheese (optional) Preparation 1. If using raw chicken, bake or grill until chicken is cooked through seasoned to taste. Cut into 1-inch pieces. Steam chopped green beans until just fork tender, about 5 minutes. 2. Meanwhile, cook pasta according to package instructions, until al dente. 3. Mix the pasta, green beans, tomatoes, chicken, pesto and pine nuts until well mixed. 4. Serve with a sprinkle of Parmesan cheese.
- 17. Real Living Nutrition Services A balanced approach to eating healthy in the real world Reallivingnutrition.com Recipes mentioned can be found below: ● Fettuccine Alfredo With Chicken And Vegetables ● Creamy Pasta With Goat Cheese And Veggies ● Penne With Green Beans, Tomatoes and Pesto