ITALIAN RECIPES

Italian Cuisine is mostly based on the dietary pattern of The Meditteranean Diet Represented by the Food Pyramid

The Mediterranean Diet  Bread (better if whole grain)  Pasta  Seasonal Vegetables  Seasonal Fruit  Legumes  Bluefish  Extra Virgin Olive Oil  Red Wine in moderation (1 glass a meal 125 ml)

Italian Cuisine  a very large variety of dishes : starters - first courses - second courses - side-dishes - desserts  with the same ingredients the way of cooking them varies according to Regions  Typical food products of every Region are famous all over the world 1. (PDO) Protected Designation of Origin 2. (CDO) Controlled Designation of Origin 3. (PGI) Protected Geographical Indication

PASTA WITH TOMATO SAUCE First course

Ingredients for 4 people  320g of durum wheat pasta  40g di extra-virgin olive oil  Garlic as needed  Onion as needed  200g of tomatoes  40g of Parmesan cheese

Method of cooking  Put the unpeeled garlic clove in a saucepan  Finely chop the onion  Add a pinch of salt  Add a little vegetable broth to prevent the onion from browning  Add the pulped tomatoes  Add the olive oil after cooking  Cook the spaghetti slightly underdone in boiling water  Pour the sauce over the spaghetti and serve it hot

Nutritional information per serving Proteins 12,72 g Saturated lipids 1,40 g Unsaturated lipids 10,99 g Cholesterol 4,55 mg Fiber 2,66 mg Glucidi 63,28 g kcal 359,8 Sali Minerali: sodium 143,2 mg potassium 655,2 mg phosphorus 236,5 m iron 1,12 mg calcium 133,5 mg Vitamins: B1 0,076 mg B2 0,17 mg PP 1,88 mg C 3,4 mg E 0,034 mg

‘ACQUA PAZZA’ SEA BREAM Fish-based Second Course

Ingredients for 4 people  800 g of sea bream  300 g of cherry tomatoespomodorini  garlic as needed  parsley as needed  salt as needed  30 g. of olive oil  half a glass of water  half a glass of white wine (50 ml)

Method of cooking  Clean, and gut the bream  Put a pinch of salt, garlic and parsley in the belly  Grease a baking tin or a heat-resistant cooking dish and put in the bream  Add cherry tomatoes, garlic, parsley, salt, water, and wine;  Put in the oven at 220° for about min.

Nutritional information per serving  Proteins: 41,9 g  Glucides: 4,1 g  Lipids: 27,5 g Cholesterol:128 mg  Minerals salts: − Sodium:2,25 mg − Potassium:217,5 mg − Iron:0,3 mg − Calcium:8,25 mg − Phosphorus:19,5 mg  Vitamins: − B ₁ : 0,02 mg − B ₂ : 0,02 mg − PP: 0,52 mg − C:15,2 mg − E:0 mg  Fibre: 0,75 g  Kcal:543 kcal

BEEF ‘TAGLIATA’ WITH ROCKET AND PARMESAN CHEESE Meat-based Second Course

INGREDIENTS FOR 4 PEOPLE  Beef Sirloin – 500 g  A bunch of rocket– 1  Parmesan shards - 50 g  Salt, pepper  Extra-virgin olive oil– 20 g

Method of cooking  Put the sirloin in a non-stick pan and roast it evenly for about 2 min.  Salt after cooking and cut it in slices of about 1 cm thick  Wash and dry the rocket and lay it on the serving dish forming a bed  Put the slices of sirloin on the bed of rocket  Cover with Parmesan shards  Drizzle with some extra-virgin olive oil  Add some salt and pepper to taste and serve immediately

Nutritional information  Proteins : g  Lipids : g  Carbohydrates : 0 g  Mineral salts:  Iron : 1.52 mg  Calcium: mg  Sodium : mg  Phosphorus : 354 mg  Calcium : 465 mg  Vitamins :  B ₁ : 0.19 mg  B ₂ : 0.36 mg  PP : 7.88 mg  A : 43.3 μg  C : 0 mg  E : 1.18 mg  Kcal : 227.7

MEATBALLS IN TOMATO SOUP Meat-based Second Course

Ingredients for 4 people:  400 g of young beef  200 g of breadcrumbs  4 eggs  20 g of olive oil  80 g of tomato purée  1 onion  Salt as needed  Parsley as needed

Method of cooking 1. Grind the meat, add the breadcrumbs, the egg, the minced parsley and season with salt and oil 2. Shape the mixture into medium-size meatballs. 3. In a pan, put the chopped onion in olive oil and stir gently until it gets softened and golden

4. Add the tomato purée to the onion and bring it to boil. 5. Add the meatballs to the sauce and cook for about 20/30 minutes on a low heat 6. Serve the meatballs still hot with some tomato sauce

Nutritional information per serving  Proteins 50,9 g  Glucides 21,55 g  Lipids 43,08 g  Mineral Salts:  Sodium361 mg  Potassium 575 mg  Iron 3,44 mg  Calcium99,46 mg  Phosphorus409,1 mg  VITAMINS:  B10,4 mg  B20,3 mg  PP1,8 mg  C8,6 mg  E1,2 mg  Cholesterol293,6 g  Fibre 0,4 g  Kcal565 * Piatto prevalentemente plastico. T his dish is rich in protein content and lipids and has a high level of cholesterol and sodium, therefore it should be avoided in case of a high risk for cardiovascular disease or obesity

CAPRESE SALAD Starter or second course

Ingredients for 4 people  100 g of tomatoes ;  200 g of buffalo mozzarella or cow mozzarella;  10 g oil;  Salt (as needed.);  Basil (as needed);  Oregano (to taste) (optional).

Method of preparation  Wash the tomatoes, remove the stem end, wipe them dry and cut them lengthwise into slices of about 1 cm.  Cut the mozzarella into slices of about 1 cm.  Rinse the basil.  Layer alternating slices of tomatoes and mozzarella, on a large, shallow platter  Add a basil leaf on each slice of mozzarella.  Drizzle the salad with extra-virgin olive oil and season with salt and oregano, to taste.  Put the salad in the fridge for about an hour before serving.

Nutritional information per serving (77,5 g)  Proteins: 8,65 g (buffalo caprese 9,65 g (cow caprese);  Simple glucides: 0,9 g (buffalo caprese ); 1,05 g (cow caprese);  Vegetable fats : 2,55 g;  Animal fats 12,2 g (buffalo caprese ); 9,75 g (cow caprese);  Cholesterol: 23 mg;  Fibre: 0,25 g;  Kcal: 170,72 (buffalo caprese ); 153 (cow caprese).

Desciption of the dish A caprese salad can be served as a starter or sometimes as a second course (100 g of mozzarella). It is included in the dishes of the Neapolitan cooking tradition, in fact its name comes from the isle of Capri. It is a typical dish of the Mediterranean diet; delicious and very tasty, it is particularly suitable for the summer season as it is light and fresh.

SHRIMP SALAD Starter or second course

Ingredients for 4 people  Mixed salad as needed  Cherry tomatoes 400 g  Carrots 400 g  Green olives 180 g  Cow mozzarella 200 g  Prawns /shrimps 200 g

Method of preparation 1. Carefully wash the salad 2. Chop julienne carrots 3. Cut the mozzarella in cubes 4. Stone the green olives 5. Put everything in a bowl and add the prawns / shrimps which have already been boiled in a little water 6. Dress with extra virgin olive oil, salt and pepper

Nutritional information  Proteins 57,45 g  Glucides 15,95 g  Lipids 15,55 g  Cholesterol 98 mg  Mineral salts  Sodium 417 mg  Potassium 981,5 mg  Iron 3,82 mg  Calcium 218,8 mg  Phosphorus 418,8 mg  Vitamins  B1 0,11 mg  B2 0,205 mg  PP 3,9 mg  C 26 mg  Fibre 33,35 g  Kcal 305,6

TIRAMISÙ CHEESECAKE Dessert

Ingredients for 4 people 3 eggs 30 g of sugar 300 g of mascarpone cheese 200 g of savoiardi biscuits coffee as needed bitter cocoa powder as needed

Method of preparation Break the eggs and separate whites from yolks. Whip the whites to a stiff peak with ½ a spoon of sugar. Separately, beat the yolks with the remaining sugar, then add the mascarpone cheese and mix thoroughly. Add the whipped whites and continue to mix everything with a spoon or a whisk. Dip the savoiardi biscuits (one at a time) in the cold coffee, layer them in a tray and cover with mascarpone cream. Alternatively layer biscuits and cream. Put the cheesecake in the fridge for at least 2 hours, then sprinkle the top with cocoa powder before serving.

Nutritional information per serving Proteins: 14,1 g Glucides: 50,6 g Lipids: 43 g Cholesterol : 145 g Mineral salts – Sodium: 323,2 mg – Potassium:161,6 – Iron: 0,9 mg – Calcium: 81,5 mg – Phosphorus 256,05 mg Vitamins – B1: 0,08 mg – B2: 0,35 mg – PP: 0,56 mg – E: 0,41 mg Fibre: 1,3 g Kcal: 634

PIZZA MARGHERITA All-in-one course

Ingredients for 4 people For the dough: ● 500 g of sifted 00 (finely-ground) flour ● 25 g of brewer’s yeast ●20 g of extra-virgin olive oil ● salt as needed: q.b. ● warm water as needed For the topping: ● 200 g of buffalo mozzarella ● 250 g of peeled tomatoes ( or tomato purée) ● 10 g of extra-vergin olive oil ● ( basil leaves ) oregano as needed

Method of cooking  Prepare the dough for the pizza  Put the peeled tomatoes ( or the tomato purée) in a bowl and season it with salt and 4 spoons of oil  After the dough has risen, shape it into a flat even circle of the diameter of 30 cm  Put the dough in a baking tray previously greased with oil  Put the tomato purée and the cubes of mozzarella on the dough  Bake it in a pre-heated oven for 15 minutes at 250°  Take the pizza out of the oven and add some basil leaves

Nutritional information per serving  Proteins: 23,60 g  Glucides: 98,77 g  Lipids: Vegetable Fats: 8,7 g Animal Fats: 12,2 g Cholesterol : 46mg/100g  Mineral salts : Sodium : 5,75 mg Potassium : 2 mg Iron : 3,20 mg Calcium : 111,21 mg Phosphorus : 282,62 mg  Fibre: 3,74 g  Kcal: 632,82 Vitamins B1: 0,56 mg B2: 0,25 mg PP: 7,55 mg C: 9 mg E: 0,12 mg * The pizza is a good dish, for its organoleptic characteristics and the sense of satiety which it give, as well as for it nutritional qualities. It is not suitable for a hypocaloric diet.

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