Healthy Pasta the Sexy, Skinny, And Smart Way to Eat Your Favorite Food

AlsobyJoeBastianichRestaurantMan

GrandiVini:AnOpinionatedTourofItalys89FinestWines

VinoItalianoBuyingGuide:TheUltimateQuickReferencetotheGreatWinesofItaly(withDavidLynch)

VinoItaliano:TheRegionalWinesofItaly(withDavidLynch)

AlsobyTanyaBastianichManualiLidiasCommonsenseItalianCooking(withLidiaBastianich)

LidiasFavoriteRecipes(withLidiaBastianich)

LidiasItalyinAmerica(withLidiaBastianich)

LidiaCooksfromtheHeartofItaly(withLidiaBastianich)

LidiasItaly(withLidiaBastianich)

ReflectionsoftheBreast:BreastCancerinArtThroughtheAges(withFrancisArena)

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

ThisbookisdedicatedtoourNonnaErminia,whocookedmanyplatesofpastaforus,allthewhilewatchinguswhileourmotherwasbusyatwork.Noonecanbeatheratgrowinga

bountifulgardenorquicklythrowingahouseslippertohityouwithifyouremisbehaving.Sheistherootofourfamily,andherwisdomandloveareendless.

Thankyou,Nonni.

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

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

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

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

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

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.

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

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.

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

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

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

week.Thatmealshouldbeajoyousandsatisfyingoneevenforyourwaistline.Ourgoalistogiveyouhealthy, flavorfuloptionsso thatyoucanenjoyeatingpastaasmuchaswedo.Thisbookhasalltherightrecipestodojustthat.Becausewhocanresistapiping-hotbowlofpasta,andwhyshouldyouhaveto?

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

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.

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

madeseveralhoursaheadandleftatroomtemperature,uncovered.

5.Tocookthepasta,bringalargepotofsaltedwatertoaboil.Thefreshpastawillcookmuchmorequicklythandried.Tasteastrandfordonenessabout3minutesafteritfloatsinthecookingwater.

CHICKPEAVARIATION:Substitute1cupchickpeaflourfor1cupall-purposeflour.Dependingontheageanddrynessoftheflour,theamountofwateryouwillusewillvary.Beginwith2tablespoons.


WHOLEWHEATVARIATION:Substitute1cupwholewheatflourfor1cupoftheall-purpose.Youmayuseslightlymorewaterwiththisone,butstartwith3tablespoons.Processanadditional10to15secondstogetthecorrectsmoothandsilkytexture.


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.

Verdure

Vegetables

PappardellewithMushrooms

Driedpappardelleismadewitheggsandisalittlehigherincaloriesthanregulardriedpasta,sowevecutdownontheoliveoilhere.Finishingthedishwithjustalittlecreamresultsinalushandcreamypastathatsstillunder500calories.

SERVES6



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.

RigatoniBoscaiola

Togetthepropercolor(andthereforeflavor)onthemushroomsthatarethebaseofthissauce,itsimportanttoputtheminahotpanandletthemsituntiltheytakeoncolor.Ifyoustirtoomuchatthebeginning,themushroomswillreleasetheirwaterbeforebrowningandtheyllsteaminsteadofsaut.Atraditionalboscaiolasaucehasalotmorecreamaddedattheend,butafewtablespoonsreallygoalongway,andthisdishisflavorfulenoughasitis.

SERVES6



12ouncesslicedmixedmushrooms(suchasbutton,cremini,shiitake,oyster,chanterelle,orporcini)(about5cups)

1mediumonion,sliced(about1cup)

1smallcarrot,chopped(aboutcup)

1celerystalk,chopped(aboutcup)

8freshsageleaves,chopped


1(28-ounce)canwholeSanMarzanotomatoes,crushedbyhand

3tablespoonsheavycream

1cupfrozenpeas,thawed

1poundrigatoni


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.

WholeWheatSpaghettiwithMushroomBolognese

JustasbrowningthemeatproperlyiskeytomaximumflavorinthetraditionalBolognese,soisbrowningthemushroomshere,sodontskimponthisstep.Anicebatchofbrownedmushroomswillrewardyouwithadeep,earthyflavorwhenthesauceisdone.Wechosewholewheatspaghetti,butthiselegantyetrobustsauceisalsoagreatpartnerforfreshpastaorgluten-freepasta.Justrememberthatgluten-freepastahasaveryspecificcookingtime.Weusechickenbrothasthecookingliquidhere,butforatruevegetariandish,youcanusevegetablebrothorevenplainwater.Ifyouhavetime,trimanddestemyourmushroomsaheadoftime.Washthetrimmingsandstemswellandsimmerinthechickenstockforahalfhourtoaddextramushroomflavortothesauce.

SERVES6


ouncedriedporcinimushrooms(about1cup)

4cupslow-sodiumchickenbroth


2poundsmixedmushrooms(suchasbutton,cremini,shiitake,oyster,chanterelle,orporcini),thicklysliced

2mediumleeks,whiteandlightgreenparts,sliced(about1cup)

2largeshallots,chopped(aboutcup)


1tablespoonfreshthymeleaves,chopped

cuptomatopaste


cupdryredwine

2freshbayleaves

1poundwholewheatspaghetti



1.Bringalargepotofsaltedwatertoaboilforpasta.Putthedriedporciniinaspoutedmeasuringcupwith1cupsveryhotwaterandletsoakuntilsoftened,about10minutes.Drainandchop,reservingthesoakingliquid.Strainthesoakingliquidthroughcheeseclothintoacleancupandsetaside.Pourthechickenbrothintoasmallsaucepanandwarmoverlowheat.

2.InalargeDutchovenovermedium-highheat,addtheoliveoil.Whentheoilishot,add

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.

MostaccioliwithAsparagusandRoastedMushrooms

Ifyoucantfindmostaccioli,tubularpastasimilartopennebutsmoother,penneorzitiisagoodsubstitute.Mushroomscantakeinalotofoilwhenyousautthem,soweroastthemherewithherbsandgarlictocutcaloriesandaddflavor.

SERVES6


1poundmixedmushrooms(suchasbutton,cremini,shiitake,oyster,chanterelle,orporcini)

1bunchmediumasparagus(about20spears)





10garliccloves

1cupchoppedscallions

1poundmostaccioli



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

thesauce,alongwiththeroastedvegetables,reservingthepastawater.Addtheparsleyandtosstocoatthepastawiththesauce,addingasplashofpastawaterifthepastaseemsdry.Removetheskilletfromtheheat,sprinklewiththegratedGranaPadano,toss,andserve.

MafaldewithSpinach,PineNuts,andGoldenRaisins

Mafaldeisalong,wavypasta.Ifyoucantfindit,substituteanotherwavyshape,likecampanelle,orsimplyanotherlong,flatshape,likefettuccine.Aswithalmostanyrecipeinthisbook,youcanalsousepastamadefromdifferentgrainsorgluten-freepastajustbesuretoadjustthecookingtimeofthepasta.

SERVES6


1cuppart-skimricotta

cupgoldenraisins



12cupspackedbabyspinachleaves(about8ounces)

Koshersalt

Crushedredpepperflakes

1poundmafaldeorfettuccine

cuppinenuts,toastedandcoarselychopped

2teaspoonsorangezest


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.

PennewithArtichokes,Peas,andHam

Whenselectingartichokes,lookforonesthatarefirmandheavyfortheirsizewithtightleaves.Ifyourubthesidewithyourfingersorgivethemasqueeze,youshouldhearasqueak.

SERVES6


1lemon,zestedandcutinhalf

4mediumartichokes



4garliccloves,thinlysliced

3ouncesham,diced


1poundpenne

1cupfrozenpeas



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

spiderorastrainerandadddirectlytothesauce,reserving1cuppastawater.Addtheparsleyandtosstocoatthepastawiththesauce,addingasplashofpastawaterifthepastaseemsdry.Removetheskilletfromtheheat,sprinklewiththegratedGranaPadano,toss,andserve.

GnocchiwithLentils,Onions,andSpinach

Weusethecookingwaterfromthelentilsasalightbutflavorfulbrothforthebaseofthispastasauce.Ifyouwanttousecannedlentils,rinseanddrainthemandcombinewiththepastawatertomakeyoursauceinstead.Thelentilsgivearichnesstothesauceandreadilyabsorbflavorsfromtheotherseasonings.

SERVES6


cupbrownlentils,rinsed

cupdicedcelery

cupdicedcarrot

2garliccloves,crushedandpeeled

1freshbayleaf

Koshersalt


2ouncespancetta,diced

1largeonion,sliced(about1cups)

2teaspoonsfreshrosemary,chopped

1tablespoontomatopaste

10cupsstemmedspinach(about10ounces)


1pounddriedgnocchi


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.

3.Addthedrainedlentilsand1cupofthelentilcookingliquid(leavingthesedimentatthebottomofthecup)andbringtoasimmer.Meanwhile,addthegnocchitotheboilingwater.Whenthegnocchiarealdente,drainandaddtothesauce.Tosstocoatthegnocchiwiththesauce,addingalittlemorelentilcookingliquidorgnocchiwaterifthegnocchiseemdry.Removetheskilletfromtheheat,sprinklewiththegratedGranaPadano,toss,andserve.

LinguinewithArugulaandSun-DriedTomatoes

Thisseemslikealotofarugula,butitcooksdowntonothing,anditsslightlybittertasteisagreatmatchforthesweetandsaltyflavorsofthesun-driedtomatoesandcapers.Capers,especiallythosecuredinbrineinsteadofoliveoil,packapunchofflavorwhileaddingalmostnocalories.Anextraplusisthatcapersareapowerfulantioxidant.Thissaucecooksquickly.Youcanalmostbeginthesauceinthepanwhenyoubegincookingthelinguinejustsoakthetomatoesfirst.

SERVES6


1cupsun-driedtomatoes(notoilpacked)

cupextra-virginoliveoil


2tablespoonscapersinbrine,drained

1(5-ounce)boxbabyarugula,about8cups

Koshersalt


cupdrywhitewine

1poundlinguine


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.

LinguinewithSpinachandLemonInsteadofcheese,thisdishisfinishedwithbreadcrumbsandalmonds,toastedinalittleoliveoil,makingitnotonlyvegetarianbutvegan.Youcanusethiscrispygarnishtoreplacethefinaladditionofcheeseinmostofthesimplevegetablepastasinthischapter.Gratingoldbreadonaboxgratermakeslarger,lightercrumbsthatwillcrispupwonderfullyintheoliveoil,butifyoudonthavetimeforthat,pankobreadcrumbsareanacceptablesubstitute.

SERVES6



1(2-ounce)piecestalecountrybread,gratedonthecoarseholesofaboxgrater(1cupscrumbs)

cupchoppedblanchedalmonds

Zestandjuiceof1lemon

Koshersalt

2cupschoppedscallions


10cupsstemmedspinach(about10ounces)


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.

WholeWheatRigatoniwithLeeks,Olives,andEscarole

Wholewheatpastaisagreatpairingforahearty,full-flavoredsaucelikethisone.Whenworkingwithwholewheatpasta,takeextracarenottoovercookitasitcangofromaldentetoovercookedandmushyquickly.

SERVES6




1mediumheadescarole,washed,dried,andleavescoarselychopped(about6cups)



cuppittedblackItalianolives(suchasGaeta),coarselychopped(about20)


Koshersalt


cupdrywhitewine

1poundwholewheatrigatoni



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.

FarfallewithRomaineandPancettaThisisgreattomakewithaheadortwoofromainethatisalittlepastitsprimeeventhetoughouterleavesareusablehere.Pancetta,Italiansalt-curedporkbellymeat,addsterrificflavor,andalittlebitgoesalongway.

SERVES6




2cupschoppedscallions

1largeheadromainelettuce,coarselyshredded(about12cups)


Koshersalt


1cupslow-sodiumchickenbroth

1teaspoongratedlemonzest

1poundfarfalle

1cupfreshItalianparsleyleaves,chopped


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.

OrecchiettewithSwissChardandRicottaPanSauce

Thisisatimewhenusingfreshwholemilkricottaisworththeextracaloriesbecausericottaisthestarthatbringstogetherthisotherwiseleandish.Caramelizingtheonionsoveralongcookingtimebringsouttheirsweetness,whichpairswellwiththeearthyflavoroftheSwisschard.

SERVES6


1largebunchSwisschard,washedwell(about1pound)


2mediumonions,sliced(about2cups)


2teaspoonsfreshrosemaryneedles,chopped

Koshersalt


1poundorecchiette

1cupfreshwholemilkricotta



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

gratedGranaPadano,toss,andserveimmediately.

SpaghettiPrimavera

TheoriginalpastaprimaverafromLeCirque,whiledelicious,wasloadedwithbutter,cream,andcheese.Weveswitchedtooliveoilandaddedjustatouchofcreamattheendtobringitalltogether.Wevealsostreamlinedtheoriginalrecipe,whichmakesaseparatetomatosauce,bycombiningboththetomatoesandcreaminoneskillet.

SERVES6


10asparagusspears,peeledhalfwaydown,cutinto2-inchlengths

1cupstrimmedandhalvedgreenbeans

1cupfrozenpeas


2cupsslicedmixedmushrooms(suchasbutton,cremini,shiitake,oyster,chanterelle,orporcini)

1cupdicedzucchini

3plumtomatoes,seededanddiced(1cups)

2garliccloves,chopped

Koshersalt


cupheavycream

1poundspaghetti

cupfreshbasilleaves,chopped


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.

GemelliwithBrusselsSproutsandPineNuts

Inthisrecipe,takethetimetosweattheBrusselssproutsintheoilandcaramelizethemitwilladdalotofflavorandvirtuallynocaloriestothesauce.Wealsochopthepinenutsalittletomakeasmallamountgoalongway.Save1tablespoonofoliveoiltodrizzleattheendandgivearichfeeltothiseasypansauce.

SERVES6



2ouncespancetta,finelydiced

1poundsBrusselssprouts,halvedandthinlysliced,about6to7cups

Koshersalt



1poundgemelli


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.

OrecchiettewithWhiteBeansandGoldenOnions

Thesmallamountofbalsamicvinegarinthissaucehelpscaramelizetheonionsandbringsouttheirnaturalsweetnesswithoutmakingthemcloying.Investinagood-qualityjarofanchoviesimportedfromItaly.Justacoupleofanchovieswilladdadeepflavortoyoursaucewithoutalotofcalories.Oncethejarisopened,storeintherefrigerator,makingsuretheanchoviesarecoveredinoliveoil,addingmoreasnecessary.

SERVES6



1largeonion,thinlysliced(about1cups)

Pinchofsugar

3anchovyfillets,packedinoil,drained


Koshersalt


1tablespoonbalsamicvinegar

1(15-ounce)cancannellinibeans,rinsedanddrained(1cups)

1poundorecchiette



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,

toss,andserve.

PennewithAsparagusandGoatCheese

Thisno-cooksaucecomestogetherquickly.Workfastoncethepastaiscooked,sothehotwaterandpastameltthegoatcheeseandGranaPadanoquicklytomakeacreamysauce.Therearegood-qualitylower-fatgoatcheesesforsale.CoachFarmsmakesadeliciousone,andifyoucanfindit,usingitwilltrimsomefatfromthisdish.

SERVES6


1largebunchasparagus(about30spears)

2tablespoonsplus2teaspoonsextra-virginoliveoil


1poundpennerigate

Zestof1lemonandjuiceoflemon

cupchoppedfreshchives

5ouncesfreshgoatcheese


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.

OrzowithMintandPeasWecookthispastarisottostyle,toastingtheorzoinalittleoliveoilfirsttoaddflavor,thenfinishingwithchickenbroth.Thiscanbeamaindishforsix(andyoustillhaveroominyourcaloriestoaddalittleleanprotein)orasideforeightormoreforachickenorlambdish.

SERVES6


6to7cupslow-sodiumchickenbroth

1cupfrozenpeas

1cupssugarsnappeas,trimmedandhalvedcrosswise

1cupssnowpeas,trimmedandhalvedcrosswise



1poundorzo


Zestof1lemon

cupfreshmintleaves,chopped

2tablespoonsunsaltedbutter


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.

SpicyShellswithSweetPotatoes

Sweetpotatoesarechock-fullofvitaminsAandC,potassium,andfiber.Theyaddasweetnesstothesauceusuallyobtainedbycaramelizingonionsinalotofbutter.Preheatingthesheetpanintheovenallowsyoutouselessoilandstillgetcrispy,goldenbrownsweetpotatoesbecausetheybeginsearingoncontactwiththepan.

SERVES6


1poundsweetpotatoes,withskin,cutinto-inchdice


Koshersalt


2mediumleeks,whiteandlightgreenparts.sliced(about1cup)

1jalapeoorFresnochile,thinlysliced(leaveseedsinforthemostheat)

teaspoongroundfennelseeds


1poundmediumshellpasta



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.

LinguinewithPancetta,Peas,andZucchini

Useavegetablepeelertopeelthezucchinilengthwiseintothinribbons,stoppingwhenyougettotheverycenterwhereitisallseeds.Youcanusethissametechniquewithcarrotsandpeellongcarrotribbons,oralsochoosetousehalfcarrotsandhalfzucchini.Thezucchini(orcarrotsorboth)slicedthiswayalsomakealight,freshsummersaladwhentossedrawwithlemonjuice,oliveoil,andfreshherbs.

SERVES6






1poundlinguine

1cupfrozenpeas

2mediumzucchini,peeledintoribbons(seeheadnote)

Koshersalt


cupfreshbasilleaves,chopped



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.

CampanellewithCauliflower,Sun-DriedTomatoes,andGarlic

Campanelleareagreatchoiceforthisdishbecausetheycradlethebitsofcauliflowerandsun-driedtomato,butifyoucantfindthem,useanothershell-shapepasta.Dontthrowawaythetenderleavesofthecauliflowertheyhaveasmuchgreatflavorasthefloretsthemselvesandcookinthesameamountoftime.Cauliflower,oneofthecruciferousvegetables,isanantioxidantanddetoxifying,hearthealthy,andimportantincancerprevention.Whatmorecanweaskfor?

SERVES6


cupsun-driedtomatoes(notoilpacked)





1smallheadcauliflower,cutintoverysmallflorets,tenderleavescoarselychopped(about6cups)


Koshersalt


cupdrywhitewine

1poundcampanelle



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

caulifloweriscaramelizedallover,about4minutes.

4.Meanwhile,addthecampanelletotheboilingwater.Whenthecauliflowerisreadyandthepastaisaldente,add1cuppastawaterandtheparsleytothesauceandbringtoasimmer.Removethepastawithaspiderorsmallstrainerandadddirectlytothesauce,reservingthepastawater.Tosstocoatthepastainthesauce,addingasplashofpastawaterifthepastaseemsdry.Removetheskilletfromtheheat,sprinklewiththegratedGranaPadano,toss,andserve.

ZitiwithSavoyCabbageandPancettaAfewdriedporcinimushroomsaddtotheheartinessofthissauce,withoutyourneedingtoincludealotofmeatorcalories.Thewrinklyleavesofsavoycabbageholdtheirshapewellastheycookandhaveaslightlylesssulfuroustastethangreencabbage.However,ifyoucantfindsavoycabbage,youcancertainlymakethisdishwithgreencabbage.Allcabbagecontainssinigrin,whichisknowntobeespeciallyimportantincancerprevention.

SERVES6


ouncedriedporcinimushrooms(about1cup)



2cupsslicedleeks,whiteandlightgreenparts

1smallheadsavoycabbage,shredded(about10cups)


Koshersalt



cupdrywhitewine

2freshbayleaves

1poundziti



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

bayleavesandchoppedporcini.Addtheporcinisoakingliquidand1cuppastawater.Adjusttheheattobringthemixturetoasimmer,andcookuntilthecabbageisverytender,about10minutes.

4.Addthezititotheboilingwater.Whenthesauceisreadyandthepastaisaldente,removethepastawithaspiderorsmallstrainerandadddirectlytothesauce,reservingthepastawater.Tosstocoatthepastawiththesauceandremovethebayleaves.Removetheskilletfromtheheat,sprinklewiththegratedGranaPadano,toss,andserve.

GnocchiwithBroccoliniandAnchovySauce

Allbrandsofgnocchiwillcookslightlydifferently,dependingonthesizeandhowdrytheyare.Whencookinggnocchi,makesurethewaterisboilingvigorouslyandsaltedpriortodroppingthemin.Theyshouldgentlyslideintothewater,soasnottobreak.Thegnocchiwillsinkatfirst,butslowlyrisetothetopastheycontinuetocook.Oncetheyaremostlyallfloatingontop,carefullystrainthem.Gnocchiareveryfilling,soalittlegoesalongway.Knowingtheexactcaloriecountofgnocchicanbedifficultdependingoniftheotheringredientswereusedinadditiontoorinsubstitutionforthetypicalpotatoes,eggs,andflour.Oneservingof100gramsisabout105calories,dependingonthebrandpurchased,and1cupofgnocchihasabout5gramsofprotein.

SERVES6




2bunchesbroccolini,trimmedandcutinto2-inchpieces(about8cups)

Koshersalt


4anchovyfillets

3garliccloves,sliced

1cuplow-sodiumchickenbroth

6cupsfreshorfrozengnocchi(about24ounces)

1cupshreddedlow-moisturepart-skimmozzarella


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

sauce,reservingthecookingwater.Tosstocoatthegnocchiwiththesauce,addingasplashofcookingwaterifthegnocchiseemdry(thoughthisoneshouldnotbeassaucyastheotherrecipeshere).Sprinklewithone-thirdofthecheesemixtureandstiritin.Sprinklewiththeremainingcheeseandbroiluntilthecheeseisbrownedandbubbly,about3minutes.Serveimmediately.

LinguinewithCaramelizedOnionsandRadicchio

Thesweetnessofthecaramelizedonionsbalancesthebitterradicchiointhissimple,quickpastadish.Youcanalsomakethiswithacombinationofbittergreens,suchasescaroleorbroccolidirabe.Radicchio,partofthechicoryfamily,aidsinweightlossbybeinghighinfiber.

SERVES6



2largeheadsradicchio,coarselyshredded(about6packedcups)

Koshersalt


2largeonions,sliced(about3cups)


2teaspoonsbalsamicorsherryvinegar

1cuplow-sodiumchickenbroth

1poundlinguine



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.

SpaghettiwithFennelandAnchoviesThissimplesauceisallabouttakingthetimetocookdownthefennelandonionsuntiltheyresoft,silky,andsweet.Theanchoviesaddasalty,savorynotetobalancethedish.Anchovies,partoftheherringfamily,arenotthemostpopularfoodchoiceandmanypeoplestayawayfromthem,mostlybecausetheyknowthemasthefishy-tastingandoversaltedfishinacanorjar.However,whenusedproperlyincooking,theyaddtonsofflavor,umami,whichinthefoodworldisalmostaninexplicableunderlayerofflavor.Whenanchoviesaremixedintoarecipe,theirsingleflavorisalmostundetectable,butwhattheyaddtothewholedishisincomparable.

SERVES6



2smallbulbsfennel,coredandsliced(about3cups),plus1cupfronds,chopped


2freshbayleaves


6anchovyfillets

teaspoongroundfennelseeds

Koshersalt


1poundspaghetti



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.

Olio

OliveOil

PennewithBroccoli,Garlic,andOil

Weveaddedalittlepancettatothissauce,butyoucouldeasilyleaveitouttomakeitvegetarianandjustaddanextratablespoonofoil.Roastingthebroccoliwithalittleoilbringsoutitssweetnessbeforeyousautit.ThetanginessofPecorinocheesegoeswellwiththissauce,butyoucouldalsouseGranaPadanoifthatswhatyouhaveinthehouse.

SERVES6


2smallheadsbroccoli,trimmedintosmallflorets,tenderstemspeeledandslicedinchthick(about12cups)


Koshersalt





1poundpenne


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.

SpaghettiwithGarlicandOilWhilethisrecipecontainsmorefatthansomeofourothers,itsstillrelativelylowincaloriesforanentrethatissosatisfying.Theclassicversionofthesauceisjusttheseingredients(thoughingreateramounts),butyoucouldalsoaddseafood(mostshellfishwilldo)orroastedvegetablestotakethisdishinanotherdirection.Anothersimplevariationistoaddacouplesprigsofafreshherb(sageorrosemarywouldworkparticularlywell)totheoiltoflavorthesauce;justpluckthemoutbeforeserving.

SERVES6




Koshersalt


2cupsfreshItalianparsleyleaves,chopped

1poundspaghetti


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.

BucatiniwithGarlic,Oil,andAnchovies

Thissauceisallabouttheanchovies,sobuyhigh-qualityjarredanchoviespackedinoliveoilandimportedfromItaly.Theyrelargerthancannedanchoviesandhavearicher,lesssaltyflavor.WevegoneagainstthetraditionofnocheesewithfishandaddedalittleGranaPadanoattheendbecausewethinkthecombinationworkshere,butgoeasyontheextrasalt.

SERVES6




10importedItaliananchovies,packedinoil,drainedandpatteddry


Koshersalt


1poundbucatini



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.

LinguinewithBroccolidiRabe,Garlic,andAnchovies

Ahalfteaspoonofcrushedredpepperflakeswillgivethisrecipearealkick,butfeelfreetoaddmoreorlesstosuityourtaste.Slowlybraisingthebroccolidiraberemovesalittleofthebitternessandgivesitasilkytexture.WelikethecombinationofafewbreadcrumbsandsomegratedGranaPadanotofinishthisdish,butyoucouldalsousejustoneortheother.

SERVES6


cuppanko(orhomemade)breadcrumbs

3tablespoonsplus1teaspoonextra-virginoliveoil


2bunchesbroccolidirabe(about1pounds)


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.

FettuccinewithRoastedRedPeppers,Rosemary,andGreenOlives

Donotrinseyourbellpeppersafterpeelingoffthecharredskins;alotofflavorisinthejuicesthatcollectwhilepeeling.Ifanystrayskinwontpeel,justlaythepeppersflatandscrapewithaparingknife.

SERVES6


3mediumredbellpeppers


1mediumredonion,sliced(about1cup)

1teaspoonchoppedfreshrosemaryneedles

Koshersalt


cuplargepittedItaliangreenolives(suchasCerignola),slivered(about20)

cupdrywhitewine

1poundfettuccine


cupalmondslivers,toastedandcoarselychopped


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.

SpaghettiCacioePepe

Classiccacioepepeisjustbutter,oliveoil,pasta,andcheese.Wevelighteneditupbymakinganemulsionofpastawater,butter,andoil.AddingalittleshavedcheeseattheendhighlightstheflavorofthePecorinowithoutaddingalotofextracalories.IfPecorinoistoostrongforyourtaste,usehalfPecorinoandhalfGranaPadano.

Thekeytothisdishisgood-qualityingredientsgreatbutterandoliveoilandafreshjarofpeppercornswillmakeallthedifferenceintheworld.Becausewevecutsomeofthecaloriesandfatbyreducingtheamountsofcheeseandbutter,dontskimpontheseasoning.Aggressiveseasoningwithbothpepperandsaltwillmaketheflavorinthisdishpop.

SERVES6


2teaspoonsfreshlycrushedcoarseblackpeppercorns,plusmoreforgarnish

1poundspaghetti



cupfreshlygratedpecorinoRomano


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.

LinguinewithCaramelizedOnions,Bacon,andOlives

Center-cutbaconisavailableinmostgrocerystoresandhasfewercaloriesandlessfatthanregularbacon,butitalsohasalloftheflavor.Weaddedatouchofbalsamictotheonionstohelpthemcaramelizewithoutneedingtouseexcessoil.

SERVES6



6stripscenter-cutbacon,coarselychopped

2largeonions,sliced(about3cups)

2teaspoonsbalsamicvinegar



cuppittedblackItalianolives(suchasGaeta),coarselychopped

cupdrywhitewine

1poundlinguine



1.Bringalargepotofsaltedwatertoaboilforpasta.Inalargeskilletovermediumheat,addtheoliveoil.Addthebaconandcookuntilcrisp,about5minutes.Removetoapapertoweltodrain.(Thereshouldnotbetoomuchexcessfatinthepan,becausecentercutisleaner,butifthereismorethan3tablespoonsinthepan,pourofftheexcess.)

2.Tothefatinthepan,addtheonionsandbalsamicvinegarandstir.Cook,stirringoften,untiltheonionsareadeepgolden,20to25minutes,adjustingtheheatasyougoifitlooksliketheonionsareburning.

3.Whentheonionsarecaramelized,makeaspaceinthepanandaddthethymeandtomatopaste.Cook,stirringthetomatopaste

Healthy Pasta the Sexy, Skinny, And Smart Way to Eat Your Favorite Food

Documents