March 2009
Zesty Springtime Italian Dishes
by Mary Gerlach, R.D.
Registered Dietician
Can you believe it is already March? It seems like the holidays were only over yesterday, and already spring is in the air this month.
Did you know there was a study conducted by the University of Alberta, Department of Psychology, that proved time does appear to go by faster when your attention is fully engaged? The study shows that even if you know in advance how long it may take to do a task, the more attention the task requires, the faster time goes by. Parents have long known that if you keep your children busy and engaged, there are fewer cries of boredom.
Preparing meals can sometimes be burdensome and a boring task. So it may be time to engage your full attention when preparing those meals. Lighter low-fat Italian meals are just what’s needed this time of the year. The heavier comfort foods of winter should be put on the back burner, and the lighter salads and low-fat meals moved front and center as spring arrives.
Most people believe Italian dishes are always high in fat and total calories, and that may often be the case. However, if you engage all your attention on the preparation and use a bit of ingenuity, much of the fat can be reduced and the total calories can be lowered.
Put your full attention to some of these lighter Italian recipes for a delicious change of pace, and the time to prepare dinner will fly by
Easy Low-Fat Fettuccine Alfredo
Using evaporated skimmed milk and herbs instead of heavy cream makes a sauce that skimps on fat, but not on flavor.
8 ounces refrigerated (fresh) fettuccine or 6 ounces uncooked (dried) fettuccine
2 tsp. olive oil
2 large garlic cloves, minced
1/4 cup finely chopped red bell pepper
1/4 cup sliced green onions
1/4 cup chopped fresh Italian parsley
1 Tb. flour
6 ounces evaporated skimmed milk (from a 12-ounce can)
1 tomato, seeded, diced
5 drops Tabasco sauce
1/2 tsp. dried basil leaves or 3 fresh basil leaves, chopped
1/4 tsp. dried oregano leaves
1/4 cup grated Parmesan cheese
Cook fettuccine to desired doneness as directed on package. Meanwhile in large nonstick skillet, sauté garlic, bell pepper and onions in olive oil over medium heat about 2 minutes, stirring frequently. Add parsley and flour; cook and stir one minute. Gradually stir in milk; blend well. Bring to a boil, stirring constantly. Add tomato and Tabasco sauce and continue cooking for 3 to 5 minutes until sauce thickens, stirring frequently. Drain fettuccine.
Remove sauce from heat; stir in basil and oregano. Add cooked fettuccine; toss gently to coat. Sprinkle with Parmesan cheese. Serve at once with a crisp, green salad with a balsamic vinegar Italian dressing. Makes two 2-cup servings.
Nutrition information per serving: Calories 450; Carbohydrates 78 gm; Protein 19 gm; Fat 9 gm; Cholesterol (from cheese) 5 mg; Sodium 200 mg.
Creamy Beef Mostaccioli
Substituting yogurt for sour cream reduces the fat, but yogurt must be thickened with cornstarch to keep it from curdling when added to a hot mixture.
1 cup uncooked mostaccioli or penne (tube-shaped pasta)
1/2 cup low-fat plain yogurt
2 tsp. cornstarch
2 tsp. olive oil
1/2 pound boneless beef round steak, cut into very thin strips
1 large clove garlic, minced
1/2 onion, cut into thin wedges
1 Tb. flour
1/3 cup beef broth
1 medium tomato, cut into thin wedges
1/2 medium green bell pepper, chopped
1/2 cup quartered fresh mushrooms
1 tsp. hot sauce
1/2 tsp. dried basil leaves, or 3 fresh basil leaves, chopped
1/4 tsp. dried thyme leaves
1/4 tsp. salt
1/2 tsp. brown sugar
Cook mostaccioli to desired doneness as directed on package. Meanwhile, in small bowl, combine yogurt and cornstarch; mix well; set aside. In skillet, heat oil over medium heat until hot. Add beef, garlic and onion; sauté until beef is browned, stirring frequently.
Add flour; stir until well blended. Add remaining ingredients except mostaccioli and yogurt mixture. Cover and cook over medium heat for 5 to 8 minutes or until vegetables are crisp-tender, stirring occasionally. Remove from heat. Gradually stir 2 cups meat mixture into yogurt mixture, stirring constantly.
Return to skillet; cook and stir over medium heat until bubbly. Drain mostaccioli. Add cooked mostaccioli to meat mixture; toss to combine. Serve at once. Makes 2 servings.
Nutrition information per serving: Calories 350; Carbohydrates 42 gm; Protein 25 gm; Fat 9 gm; Cholesterol 45 mg; Sodium 440 mg.
Light Tiramisu
This light version of a popular Italian dessert saves about 24 grams of fat per serving over traditional tiramisu made with high-fat mascarpone cheese.
4 ounces semi-sweet chocolate
3 Tb. refrigerated fat-free egg product or thawed frozen product
1/2 cup sugar
1 tsp. vanilla
4 ounces fat-free cream cheese, cut into pieces, room temperature
4 ounces frozen fat-free whipped topping, thawed but cold
2 tsp. instant espresso powder
1/8 cup hot water
1/2 cup cold water
15 ounces fat free pound cake, cut into 1/2 -inch slices
In food processor bowl with metal blade, or with sharp knife on a cutting board, finely chop chocolate; set aside.
In food processor, combine egg product and sugar (or beat with electric mixer in mixing bowl) for 30 seconds. Add vanilla and process 1 minute or until pale yellow. Add cream cheese pieces a few at a time and process/beat until smooth. Transfer mixture into medium bowl; cover and refrigerate 1 hour. Fold whipped topping into cream cheese mixture; set aside.
In large shallow dish, dissolve espresso powder in 1/8 cup hot water; add 1/2 cup cold water. Quickly dip cake slices into espresso, turn to coat both sides. Arrange slices in bottom of 1 quart shallow baking dish, smoothing with fingers to mold cake slices together.
Sprinkle with half the chopped chocolate. Top with cream cheese mixture; sprinkle with the remaining chocolate.
Cover and refrigerate at least 3 hours or overnight before serving. Makes 6 servings.
Nutrition information per serving: Calories 310; Carbohydrates 53 gm; Protein 6 gm; Fat 6 gm; Cholesterol 4 mg; Sodium 220 mg.
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