They are children’s and adults delicacy thanks to their pleasant taste but above all because of the easy and quick solution they provide in hours of great hunger that meets the fatigue of work ... They can perfectly accompany meat, chicken, fish and seafood, combined with delicious sauces, as well as to "stand" alone as a soup or cold dishes as salads. From all aspects pasta maintain constant role in our diet.
In recent years, however, tends to dominate the notion they include fattening calories. As a result, pasta consumption has become limited or even excluded from a portion of dietary programs. "Culprit carbohydrates", they say. Is it true? Let's see what pasta offer us and how it is beneficial for health, physical and mental...
At this point, ideal are considered whole grains. Also, pasta, except that they are digestible, are known for their richness in nutrients such as iron, calcium, phosphorus, and B vitamins (niacin, thiamin, folic acid, riboflavin). Thanks to their high content of these vitamins, they serve to enhance the proper functioning of the nervous system and reduce the symptoms of depression.
A small portion of pasta (140 grams) contains less than 1 gram of fat and only 220 calories, about 15% of daily caloric requirements, and contains 43 grams carbs and 8g protein.
>> RECOMMENDED CONSUMPTION: Although it is now widespread that the spaghetti "fatten", in fact there seems to be the case. More specifically, pasta are at the bottom of Mediterranean food pyramid, and a consumption in moderation poses no problem whatsoever either in health or in charge of your silhouette. This means that 2-3 times per week to accompany some protein foods, pasta this form, fully integrated into a healthy eating plan.
Pasta generally contain minimal amounts of fat and sodium. According fact, the instructions of the recent food pyramid, recommended consumption of 6 to 11 servings of complex carbohydrates each day. This goal is easily achieved by adding pasta two to three times weekly in our diet.
>> IDEAL COMBINATIONS: Greater attention should be paid to garnish (sauces, cream, butter) because it can take off calories as well as fat and salt. Combining them with simple sauces with vegetables, red meat, poultry or fish, and low fat dairy can be a healthy, rich in flavor and low calorie meal.
A sauce with fresh tomato, onion, pepper, various spices and olive oil is a tasty and healthy at the same time proposal.
>> THOROUGH COOKING:
- The appearance, flavor, texture and smell have to be “normal” and have no evidence that defective materials were used.
- After boiling be doubled their volume and not have paste. Also, boiling water should be sufficient, clear, not cloudy, without any unpleasant smell or taste. If boiling water is turbid, shows inferior product or stale.
- One cut teaspoon salt for every liter of water is enough.
- Pasta made from semolina quality have bright yellow color, while the poor quality pasta have gray or dark color.
- Pasta such as spaghetti, lazagne boil evenly, while those that have projections boil faster at the outside. A little secret to cook perfect pasta is to throw all together at the same time without breaking. While small in size pasta should be thrown in the pot at doses.
- Finally, when you boil your pasta water should cover the 2/3 of the pot. This way pasta are cooked properly and evenly. The “al dente” pasta are more digestive than the overcooked pasta.
Today, pasta is one of the most basic food products in many countries worldwide, and people with different cultures enjoy the famous traditional Italian recipes and thousands of variations, adapted to their peculiarities and tastes.
LASAGNE…CHORIATIKI
Ingredients for 4 people:
1 package linguini or spaghetti
Salt
For the sauce:
1 onion, finely chopped
2 cloves garlic, minced
1 ripe tomato, chopped
1 bell pepper cut into stripes
1 cup red wine
120g. feta cheese crumb
a pinch of oregano
a little olive oil
Salt and pepper
Execution:
1. Put some water in a saucepan and salt it. Let it boil.
2. Once boiling, add the linguini (or spaghetti) and let it soften and fall all the way, being careful not to break.
3. Cook “al dente”, remove from heat and drain the water.
4. Allow the pot dry from water and then add the olive oil. Let it heat up.
5. Finely chop the onion and garlic and add to the oil. Saute for 1 minute, then add the pepper. 6. Cover and leave until wilted peppers, being careful not to stick to the pot’s bottom.
7. Add the tomatoes, stir well and add the wine.
8. Stir your ingredients till they become one and wait until all juices are boiled down. Finally, add the feta.
9. Allow to melt slightly and remove from heat.
10. Serve in shallow pasta plates and drizzle with sauce. Flavor with oregano. – If you want, you could add some more feta cheese to decorate.
Accompany with a glass of the red wine that you used for the sauce and enjoy a delicious taste combined with minimal guilt.
Bon Appetit!
WHOLE WHEAT PENNE RIGATE WITH CHICKEN
Ingredients for 4 people:
1 package whole wheat
3 chicken breasts fillets
Mozzarella into small pieces
Salt, oregano
For the sauce:
1 onion, finely chopped
2 ripe tomatoes, chopped
1 clove garlic, chopped
¼ cup olive oil
Few leaves of basil chopped
A pinch of cinnamon
Salt
Some extra basil leaves for the decoration.
Execution:
1. In a saucepan put some water, salt it and let it boil.
2. Once boiling, add the penne and cook for 5-6 minutes (al dente), remove from heat and drain the water.
3. Wash the chicken breasts well and salt them.
4. In a saucepan sauté with a little oil until they get lightly golden.
5. Cut into morsels and let them cool slightly.
6. Prepare the sauce. Saute onion and garlic. Add the tomatoes and salt.
7. Add the basil leaves and cinnamon and stir to mix scents.
8. In a heatproof baking pan toss the penne with chicken. Drizzle with sauce and finally add the mozzarella.
9. Bake in preheated oven for about 30 minutes.
10. Serve in large deep plates decorating the top with basil leaves and a cinnamon stick.
Accompany with a cool Chardonnay that will stir your taste…
Bon Appetit!
