WeGoRo

Five unbelievably yummy Italian dishes for people who follow a healthy lifestyle

Do you feel sad when hearing the words ’healthy diet’? Yes, it’s important to eat healthy meals, but do we really need to deny ourselves delicious food?

Today, we at WeGoRo are going to prove that healthy and flavorless meals aren’t synonymous. Try making your favorite Italian dishes with more healthy ingredients and enjoy their wonderful taste!

Spaghetti with pistachio nuts, pesto, and spinach

Ingredients:

  • Salt
  • 450g of spinach (or green cabbage)
  • 300g of whole wheat spaghetti
  • 2 tablespoons of salted pistachio nuts (toasted)
  • 1 pressed clove of garlic
  • 1 cup of chopped parsley
  • 1/4 cup of olive oil
  • 2 tablespoons of grated Parmesan cheese
  • 2 tablespoons of lemon juice
  • Ground black pepper

How to make it:

  1. Boil the spinach in salted water for 2 minutes. Then put it into a bowl of icy water to cool. After that, chop it finely.
  2. Boil the spaghetti until it’s done.
  3. While the spaghetti is boiling, let’s make the pesto. Shred the pistachio nuts in a blender with the garlic. Add the parsley, olive oil, Parmesan, lemon juice, and 1/3 teaspoon of salt and pepper. Mix everything together.
  4. Combine the spaghetti with the pesto, and enjoy your healthy meal!

Low-calorie fettuccine Alfredo

Ingredients:

  • 1 tablespoon of unsalted butter
  • 1 pressed clove of garlic
  • 1 teaspoon of lemon zest
  • 2 teaspoons of flour
  • 1 glass of milk
  • Salt
  • 2 tablespoons of low-calorie cream cheese
  • 3/4 cup of Parmesan cheese
  • 3 tablespoons of fresh parsley
  • 350g of fettuccine
  • Ground black pepper

How to make it:

  1. Melt the butter in a frying pan over a medium heat. Add the garlic and lemon zest and stew them for a minute until the garlic turns soft. Add the flour and fry for a minute, stirring with a wooden spatula. Add the milk and 3/4 teaspoon of salt and simmer it for 3 minutes until the sauce thickens. Then add the cream cheese and Parmesan. They will melt in a minute, and then you can add the parsley. The sauce is done.
  2. While the sauce is simmering, cook the pasta until it’s al dente.
  3. Combine the pasta with the sauce, and sprinkle it with the rest of the Parmesan and ground black pepper.

Healthy risotto

Ingredients:

  • 1/2 cup of whole grain brown rice
  • 1/2 cup of barley
  • 1 tablespoon of olive oil
  • 1 medium-sized onion
  • 2 cloves of garlic
  • Salt
  • Ground black pepper
  • 1/2 cup of chicken stock
  • 400g of chopped asparagus
  • 170g of mushrooms
  • 60g of low-calorie cream cheese
  • 1 tablespoon of grated Parmesan cheese
  • 2 tablespoons of chopped spring onion
  • 1/2 teaspoon of lemon zest

How to make it:

  1. Put the rice and barley into boiling water and cook for 15 to 20 minutes.
  2. Heat up the oil in a large frying pan over a medium heat. Add the onion, garlic, salt, and pepper and cook for 5 minutes until the onion is soft and brown.
  3. Drain the water. Add the onion and 1/4 of the chicken stock to the rice. Cover the pan with a lid, and cook the risotto until the rice and barley are soft. It will take about 6 to 8 minutes.
  4. Add the asparagus and mushrooms and cook everything together for 8 to 10 minutes until the vegetables are tender. Take the pan off the stove. Add the rest of the stock, cream cheese, and Parmesan. Stir the risotto to melt the cheese. Garnish the dish with the spring onion and lemon zest.

Rigatoni with eggplant and cheese

Ingredients:

  • 450g of eggplant
  • 2 1/2 cups of flour
  • Salt
  • Pepper
  • 2 eggs
  • 1/2 glass of milk
  • 1/2 cup of grated Parmesan cheese
  • Olive oil
  • 4 сups of marinara sauce
  • 220g of rigatoni

How to make it:

  1. Cut the eggplant into cubes. Place them in salted water for 15 minutes. Then drain the water and let them dry a little bit.
  2. Combine a cup of flour with salt and pepper according to taste. In another bowl, whisk 2 eggs together with the milk. Combine the rest of the flour with the Parmesan in a third bowl.
  3. Drop the eggplant cubes into the first mixture, then the second and the third one. Fry them with the olive oil over a medium heat until they turn a golden color. Dry them on paper towels, and combine with the marinara sauce.
  4. Cook the pasta following the instructions on the packaging.
  5. Add the sauce to the pasta.

Chicken saltimbocca

Ingredients:

  • 500g of chicken fillets
  • Salt
  • Ground black pepper
  • 6 slices of prosciutto (you can use any salted ham or bacon)
  • 250g of chopped spinach
  • 3 tablespoons of olive oil
  • 1/4 cup of grated Parmesan cheese
  • 400g of chicken stock
  • 2 tablespoons of lemon juice

How to make it:

  1. Pound the chicken with a mallet. Cut it into 6 pieces. Add salt and pepper and place a slice of prosciutto on each piece of chicken.
  2. Combine the chopped spinach with a tablespoon of olive oil, salt, and pepper.
  3. Spread the spinach over the chicken pieces, and sprinkle them with the Parmesan. Roll up the chicken, and fix the edges with toothpicks.
  4. Heat up 2 tablespoons of oil at a high temperature. Fry each side of the chicken for 2 minutes. They should turn a golden color.
  5. Add the chicken stock and lemon juice and bring the dish to a boil. Adjust the temperature to a medium setting and cook the chicken for 10 minutes until it’s done.
  6. Place the chicken on a plate. Simmer the sauce for 5 more minutes — there will be about 2/3 cup of sauce left. Add salt and pepper according to taste.
  7. Take the toothpicks out of the chicken. Add the sauce and serve the dish.


 

Source foodnetwork
Preview photo credit Lisovskaya Natalia / Shutterstock