A new year comes with a new resolution. Getting healthy by exercising, eating right and shedding the few pounds gained during the holidays is a popular goal. The best approach is to choose a program that is easy to sustain in the long run, rather than fad diets that would leave you hungry and deprived of important nutrients.
A good example is the Mediterranean Diet, that includes a variety of nutritious foods such as generous servings of vegetables and fruits, daily use of healthy fats such as extra-virgin olive oil, whole grains, fish and beans. Another key element in a balanced diet is portion control, as many foods are good in moderation, such as eggs, poultry, cheese and the occasional glass of wine.
A bowl of pasta can bring many food groups together in an easy one dish meal. It is a versatile base for many tasty combinations, and an ideal way to include the daily intake of fresh vegetables. A staple of the Mediterranean Diet, pasta is a fat free, low sodium food rich in vitamins and minerals that will help you sustain your energy throughout the day. For portion control, two ounces of dry pasta per person is a good rule of thumb to follow when preparing a dish, or one cup of cooked pasta, about the size of a baseball, for each serving.
Pasta can be prepared in endless recipes low in calories and rich in taste. A favorite winter dish is penne with broccolini, anchovies and peperoncino, an easy lunch or dinner idea made with healthy and delicious ingredients. Broccolini and peperoncino are packed with vitamins C, known for its anti-inflammatory properties, rich in dietary fiber that improve digestion, and contain calcium, iron and potassium for bone and hearth health. Anchovies have high amounts of omega-3 fatty acids, that prevent cardiovascular disease, and minerals that regulate blood pressure and circulation.
For the best result, use a high quality pasta such as Barilla Collezione Penne, a bronze cut pasta made with finest durum wheat that pairs well with vegetable based sauces and cooks perfectly al dente. This quick recipe makes for a satisfying and guilt free meal to start the new year off right.
Penne with broccolini, anchovies and peperoncino
Serves 6
1 box Barilla Collezione Penne, 1 bunch broccolini, 1 peperoncino, 1 garlic clove, 20 anchovies, extra-virgin olive oil to grease the pan, salt and pepper to taste
How to prepare it
Step 1 – Prepare the broccolini cream sauce
Parboil the broccolini by briefly cooking them in a large amount of boiling salted water to prevent the broccolini to lose color. When cooked, drain and set aside the tips of 2 broccolini stalks and 2 to 3 leaves per person to finish the dishes. In a blender, blend the broccolini, a drop of extra-virgin olive oil and with enough cooking water to make a very smooth and bright green cream.
Step 2 – Prepare the anchovy sauce
In the meantime, in a saucepan, add 3 tablespoons of olive oil, 4 anchovies, 1 peperoncino and 1 unpeeled clove of garlic. Mash the anchovies and cook for one minute. At this point, add the broccolini tips previously preserved, and cook for another minute.
Step 3 – Cook the pasta and finish the dish
Cook the pasta in salted boiling water according to package directions. When done, drain and add the pasta to the saucepan with the anchovies and mix in the broccolini sauce. Serves immediately, topping off the dish with fresh anchovies and broccolini leaves.