It’s Italian Tonight!

    It’s Italian Tonight!

    By Jacqueline Gomes, RD, MBA

    Buon appetito! Italian cuisine is one of the most popular cuisines in our area. Traditional Italian foods focus on fresh wholesome ingredients like pasta, fish, vegetables, beans and of course cheese! Here are a few tips on keeping it healthy:

    • Choose the right ingredients: Include fish in your diet twice weekly and make vegetables a focal point on your dish.
    • Choose lower fat dairy: cheese is a staple in many Italian dishes, control the fat by choosing part-skim varieties or higher protein ingredients such as ricotta and cottage cheese.
    • Less is more: Keep meals simple with just a few ingredients; pan-seared chicken with spinach and pasta makes a quick and healthy meal.
    • Use fresh herbs: Fresh herbs add vibrancy to meals! Whenever possible add chopped basil or parsley to finished dishes.
    • Be mindful: Eat slowly and savor every bite! Don’t forget to share a meal with loved ones.

    Artichoke-Spinach Dip Pasta (high protein & fiber)

    Artichoke Spinach pasta

     

    Prep: 20 minutes

    Makes: 4 servings

    Ingredients:

    • 8 ounces Rummo® Pasta (elbows, farfalle, penne, rotini, rigatoni)
    • 1 (5 ounce) package baby spinach, roughly chopped
    • 4 ounces reduced-fat cream cheese, cut into chunks
    • ¾ cup reduced-fat milk
    • ½ cup grated Parmesan cheese, plus more for garnish, if desired
    • 2 teaspoons garlic powder
    • ¼ teaspoon ground pepper
    • 1 (14 ounce) can artichoke hearts, rinsed, squeezed dry and chopped (see Tip)

    Directions:

    1. Bring a large saucepan of water to a boil. Cook 8 ounces of pasta according to package directions. Drain.
    2. Combine 5 ounces spinach and 1 tablespoon water in a large saucepan over medium heat. Cook, stirring occasionally, until just wilted, about 2 minutes. Transfer to a small bowl.
    3. Add 4 ounces cream cheese and ¾ cup milk to the pan; whisk until the cream cheese is melted.
    4. Add ½ cup Parmesan cheese, 2 teaspoons garlic powder and ¼ teaspoon pepper; cooking until thickened and bubbling.
    5. Drain as much liquid as possible from the spinach. Stir the drained spinach into the sauce, along with 14 ounces artichokes and the pasta. Cook until warmed through.

    Nutrition information: 371 calories; 17g protein; 56g carbohydrate; 9g fat; 8g fiber