Written on October 11, 2013 at 1:11 pm , by FITNESS Intern
Written by Alena Hall, editorial intern
Get ready to twirl that fork—it’s National Pasta Month! One of our fave comfort foods has gotten a bad rap over the years due to its heavy carb count and fat-laden toppings, but a single half-cup serving of pasta actually comes in roughly 100 calories—not so bad. It’s naturally low in fat, contains no salt or cholesterol, and serves as a good source of folic acid and iron. In light of all that, we’re here to celebrate National Pasta Month with Top Chef New York’s Fabio Viviani. He dished on his favorite healthy ways to integrate this favorite comfort food into our meals all October long.
When it comes to cooking with pasta, simple is better, says Viviani, and everyone should try making it from scratch at least once—it’s surprisingly easy and tastes far better than its boxed counterpart. Homemade pasta’s simple ingredient list—egg, flour and water—transforms into a simple dinner within minutes. You can even steal Viviani’s own Perfect Pasta recipe here.
“Fettuccini is the easiest pasta to make,” he says. Pulse eggs, flour and water in a food processor with a blade attachment for 45 seconds. Take another two minutes to roll it, and that’s it! “Just spice it up with olive oil and Parmesan cheese. It’s one of the easiest meals and one of the most delicious.”
The real trick when it comes to pasta is portion control. We all know what happens when we sit down to a huge plate full of our favorite farfalle and just dig in. But Chef Viviani has two ways of measuring spaghetti and penne to prevent that oh-so-common carb overload: “The perfect portion of dry spaghetti for an adult is the diameter of a quarter, and for dry penne, a good portion is whatever you can hold in the palm of your hand.”
Here are some other helpful—and healthy—pasta cooking tips from Chef Viviani:
Cook pasta without water. Cook it straight in the sauce from start to finish because it will absorb much more flavor. Plus, you avoid overcooking it.
“Al dente” is easier to digest. Overcooked pasta absorbs way more water, which is why it feels heavy in your stomach and takes the body longer to process.
Adjust those ingredients. For more nutrient-dense pasta, trade one egg yolk for two additional egg whites, and replace white flour with a whole-wheat version. Add water as necessary.
When it comes to the sauce, lose the salt and grab the spices. Chef Viviani likes to use paprika, saffron, black pepper and chili flakes to really zest up the flavor without adding salt or calories.
Avoid oil until the end. Instead of using extra virgin olive oil in the cooking process, add a little drizzle on top of it at the end to reap its nutritional benefits without overdoing it.
Never eat leftover pasta as is. Traditional Italians refuse to reheat and eat leftover pasta the next day because it’s overcooked. Try tossing it into a soup or using it as an ingredient in a new recipe instead.
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