It’s Italian Tonight!

    It’s Italian Tonight!

    By Jacqueline Gomes, RDN, MBA

    Buon appetito! Traditional Italian foods focus on fresh wholesome ingredients like pasta, fish, vegetables, beans and of course cheese! If you’re like our family, you look forward to these savory dishes each week; after all, Italian cuisine is one of the most popular cuisines in our area.

    Here are a few tips on keeping it healthy:

    • Choose the right ingredients: Include fish in your diet twice weekly and make vegetables a focal point on your dish.
    • Choose lower fat dairy: Ricotta and mozzarella cheese are a staple in many Italian dishes, control the fat by choosing part-skim varieties like Polly-O natural mozzarella cheese.
    • Less is more: Keep meals simple with just a few ingredients; pan-seared chicken with broccoli rabe and pasta makes a quick and healthy meal.
    • Use fresh herbs: Fresh herbs add vibrancy to meals! Whenever possible add chopped basil or parsley to finished dishes.
    • Be mindful: Eat slowly and savor every bite! Don’t forget to share a meal with loved ones.

    Pasta Peperonata

    pasta peronata

    Prep: 10 minutes

    Cook time: 25 minutes

    Makes: 4 servings

    Ingredients

    • 3 bell peppers (red, yellow and green), seeded and cut into slices
    • 5 lb beefsteak tomatoes, ripe
    • 1 red onion, sliced
    • 4 cloves garlic – minced
    • 1 pinch red pepper flakes (or to taste)
    • 4 tbsp extra virgin olive oil + more as needed
    • 1/3 cup fresh herbs (basil, chives + oregano)
    • 1 tsp sea salt + more to taste
    • 1 lemon
    • 12 ounces cooked short pasta

    Instructions

    1. Heat a large skillet over medium low heat and add 3 tablespoons of olive oil. Add the bell peppers and cook for 2 to 3 minutes, now add sliced onion and garlic. Cook on low heat until softened, about 10 minutes.
    2. Meanwhile, cut tomatoes into wedges and add into the pan with the peppers, add a pinch of salt, stir and cover with lid. Cook for about 5 minutes.
    3. Uncover, squeeze lemon juice over peppers and add red pepper flakes. Taste and adjust seasoning for salt.
    4. Cook pasta according to package directions. Remove peperonata from heat and drizzle with extra virgin olive oil, sprinkle with fresh herbs and serve over pasta.