ITALIAN RECIPES

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 world1. (PDO) Protected Designation of Origin 2. (CDO) Controlled Designation of Origin3. (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 20-25 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: − B₁: 0,02 mg− B₂: 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 : 30.11 g Lipids : 11.93 g Carbohydrates : 0 g Mineral salts:

Iron : 1.52 mg Calcium: 163.6 mg Sodium : 198.8 mg Phosphorus : 354 mg Calcium : 465 mg

Vitamins : B₁ : 0.19 mg B₂ : 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: Sodium 361 mg Potassium 575 mg Iron 3,44 mg Calcium 99,46 mg Phosphorus 409,1 mg

VITAMINS: B1 0,4 mg B2 0,3 mg PP 1,8 mg C 8,6 mg E 1,2 mg

Cholesterol 293,6 g

Fibre 0,4 g

Kcal 565

*Piatto prevalentemente plastico. This 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 mgB2: 0,25 mgPP: 7,55 mgC: 9 mgE: 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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