Shape_Malaysia__June_2017
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Healthy Italian<br />
Inspired by her travels throughout Italy, chef Ali LaRaia is<br />
determined to change the outdated notion that healthy and<br />
Italian can’t exist in the same sentence. “We’re using fresh,<br />
flavourful ingredients with great texture in surprising ways,<br />
like spelt flour in a pasta or vegetable puree as the sauce in<br />
lasagna,” she says. Check out her knockout recipes.<br />
SICILIAN<br />
TUNA and<br />
BEANS<br />
Serves: 4<br />
Active time: 5 minutes<br />
Total time: 5 minutes<br />
3 tablespoons red wine<br />
vinegar<br />
1 teaspoon Dijon<br />
mustard<br />
3 tablespoons olive oil<br />
Kosher salt<br />
Freshly ground<br />
black pepper<br />
480g olive oil–packed<br />
Italian tuna, drained<br />
1¼ cups canned cannellini<br />
beans, rinsed<br />
½ cup canned lima<br />
beans, rinsed<br />
1 cup grape tomatoes,<br />
quartered lengthwise<br />
1 spring onion,<br />
thinly sliced<br />
¼ cup parsley, roughly<br />
chopped<br />
Spelt<br />
Fusilli with<br />
Pea Pesto<br />
Serves: 6<br />
Active time: 5 minutes<br />
Total time: 15 minutes<br />
1 teaspoon kosher salt,<br />
plus more for pasta<br />
water<br />
450g spelt fusilli<br />
¾ cup fresh or frozen<br />
and thawed peas<br />
4 cups packed<br />
basil<br />
1⁄3 cup pine nuts<br />
¾ cup grated<br />
Parmigiano-Reggiano<br />
1 garlic clove, pressed<br />
½ cup olive oil<br />
1 cup low-fat ricotta<br />
½ lemon, zested and<br />
juiced<br />
1. Bring a large pot of water<br />
to a boil and add a large<br />
pinch of salt. Cook the<br />
fusilli until al dente, following<br />
package directions.<br />
Drain, reserving a few cups<br />
of cooking water.<br />
2. Add peas, basil, pine<br />
nuts, Parmigiano-<br />
Reggiano, garlic, and<br />
1 teaspoon salt to a food<br />
processor and pulse to<br />
combine. Stream in olive<br />
oil and blend until smooth.<br />
3. In a small bowl stir<br />
together the ricotta, half<br />
the lemon zest, and the<br />
lemon juice.<br />
4. Add pesto to a large<br />
sauté pan over low heat.<br />
Use a ladle to add small<br />
amounts of pasta water<br />
to loosen it. Add cooked<br />
pasta and additional<br />
pasta water as needed,<br />
tossing and stirring<br />
until coated.<br />
5. Divide pasta among<br />
4 plates. Top each with<br />
a spoonful of lemon<br />
ricotta and a quarter<br />
of the remaining<br />
lemon zest.<br />
Nutrition facts per<br />
serving:<br />
*<br />
582 calories,<br />
30 g fat (5.8 g saturated),<br />
63 g carbs,<br />
20 g protein, 4 g fiber,<br />
603 mg sodium<br />
¼ cup basil, roughly<br />
chopped<br />
¼ cup kalamata olives,<br />
halved<br />
1. .<br />
In a large bowl whisk<br />
together the vinegar,<br />
mustard, oil, and salt and<br />
pepper to taste.<br />
2. .<br />
Lightly break up the tuna<br />
with a fork and add to the<br />
bowl, along with the<br />
remaining ingredients. Toss<br />
and season with additional<br />
salt and pepper to taste.<br />
Nutrition facts per<br />
*<br />
serving: 301 calories,<br />
16 g fat (2.1 g saturated),<br />
18 g carbs, 19 g protein,<br />
6 g fiber, 798 mg sodium<br />
SHAPE.COM.MY JUNE <strong>2017</strong> 41