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ITALIAN RECIPES

ITALIAN RECIPES. ITALIAN RECIPES. Italian Cuisine is mostly based on the dietary pattern of The Meditteranean Diet Represented by the Food Pyramid. The Mediterranean Diet. Bread (better if whole grain) Pasta Seasonal Vegetables Seasonal Fruit Legumes Bluefish

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ITALIAN RECIPES

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  1. ITALIAN RECIPES

  2. ITALIAN RECIPES ItalianCuisineismostlybased on the dietary pattern of The MeditteraneanDiet Representedby the Food Pyramid

  3. The Mediterranean Diet • Bread (better if whole grain) • Pasta • Seasonal Vegetables • Seasonal Fruit • Legumes • Bluefish • Extra Virgin Olive Oil • Red Wine in moderation (1 glass a meal 125 ml)

  4. Italian Cuisine • a verylargevarietyofdishes : starters - first courses - secondcourses - side-dishes - desserts • with the sameingredients the way ofcookingthemvariesaccordingtoRegions • TypicalfoodproductsofeveryRegion are famousallover the world • (PDO) Protected Designation of Origin • (CDO) Controlled Designation of Origin • (PGI)Protected Geographical Indication

  5. Pasta withtomatosauce First course

  6. Ingredients for 4 people • 320g of durum wheat pasta • 40g di extra-virgin olive oil • Garlic as needed • Onion as needed • 200g of tomatoes • 40g of Parmesan cheese

  7. Method of cooking • Put the unpeeled garlic clove in a saucepan • Finely chop the onion • Add a pinch of salt • Add a little vegetable broth to prevent the onion from browning • Add the pulped tomatoes • Add the olive oil after cooking • Cook the spaghetti slightly underdone in boiling water • Pour the sauce over the spaghetti and serve it hot

  8. Nutritional information per serving • Proteins 12,72 g • Saturated lipids 1,40 g • Unsaturated lipids 10,99 g • Cholesterol 4,55 mg • Fiber 2,66 mg • Glucidi 63,28 g kcal 359,8 Sali Minerali: sodium 143,2 mg potassium 655,2 mg phosphorus 236,5 m iron 1,12 mg calcium 133,5 mg Vitamins: B10,076 mg B2 0,17 mg PP 1,88 mg C 3,4 mg E 0,034 mg

  9. ‘acqua pazza’ seaBream Fish-based Second Course

  10. Ingredients for 4 people • 800 g ofseabream • 300 g of cherry tomatoespomodorini • garlicasneeded • parsleyasneeded • saltasneeded • 30 g. of olive oil • half a glassof water • half a glassofwhite wine (50 ml)

  11. Method of cooking • Clean, and gut the bream • Put a pinchofsalt, garlic and parsley in the belly • Grease a baking tin or a heat-resistantcookingdish and put in the bream • Add cherry tomatoes, garlic, parsley, salt, water, and wine; • Put in the oven at 220° forabout 20-25 min.

  12. Nutritional information per serving • Proteins: 41,9 g • Glucides: 4,1 g • Lipids: 27,5 g Cholesterol: 128 mg • Minerals salts: • Sodium: 2,25 mg • Potassium: 217,5 mg • Iron: 0,3 mg • Calcium: 8,25 mg • Phosphorus: 19,5 mg • Vitamins: • B₁: 0,02 mg • B₂: 0,02 mg • PP: 0,52 mg • C: 15,2 mg • E: 0 mg • Fibre: 0,75 g • Kcal: 543 kcal

  13. beef ‘tagliata’ withrocket and parmesancheese Meat-based Second Course

  14. INGREDIENTS FOR 4 PEOPLE • Beef Sirloin – 500 g • A bunch of rocket– 1 • Parmesan shards - 50 g • Salt, pepper • Extra-virgin olive oil– 20 g

  15. Method of cooking • Put the sirloin in a non-stick pan and roast it evenly for about 2 min. • Salt after cooking and cut it in slices of about 1 cm thick • Wash and dry the rocket and lay it on the serving dish forming a bed • Put the slices of sirloin on the bed of rocket • Cover with Parmesan shards • Drizzle with some extra-virgin olive oil • Add some salt and pepper to taste and serve immediately

  16. Nutritional information • Proteins : 30.11 g • Lipids : 11.93 g • Carbohydrates : 0 g • Mineral salts: • Iron : 1.52 mg • Calcium: 163.6 mg • Sodium : 198.8 mg • Phosphorus : 354 mg • Calcium : 465 mg • Vitamins : • B₁ : 0.19 mg • B₂ : 0.36 mg • PP : 7.88 mg • A : 43.3 μg • C : 0 mg • E : 1.18 mg • Kcal : 227.7

  17. Meatballs in tomatosoup Meat-based Second Course

  18. Ingredients for 4 people: • 400 g of young beef • 200 g of breadcrumbs • 4 eggs • 20 g of olive oil • 80 g of tomato purée • 1 onion • Salt as needed • Parsley as needed

  19. Method of cooking 1. Grind the meat, add the breadcrumbs, the egg, the mincedparsley and seasonwithsalt and oil 2. Shape the mixtureintomedium-sizemeatballs. 3. In a pan, put the choppedonion in olive oil and stirgentlyuntilitgetssoftened and golden

  20. 4. Add the tomato purée to the onion and bringittoboil. 5. Add the meatballsto the sauce and cookforabout 20/30 minutes on a low heat 6. Serve the meatballsstill hot with some tomatosauce

  21. Nutritional information per serving • Proteins 50,9 g • Glucides 21,55 g • Lipids 43,08 g • MineralSalts: • Sodium 361 mg • Potassium 575 mg • Iron 3,44 mg • Calcium 99,46 mg • Phosphorus 409,1 mg • VITAMINS: • B1 0,4 mg • B2 0,3 mg • PP 1,8 mg • C 8,6 mg • E 1,2 mg • Cholesterol 293,6 g • Fibre 0,4 g • Kcal 565 *Piatto prevalentemente plastico. Thisdishisrich in proteincontent and lipids and has a high levelofcholesterol and sodium, thereforeitshouldbeavoided in case of a high riskforcardiovasculardisease or obesity

  22. Caprese salad Starter or second course

  23. Ingredients for 4 people • 100 g of tomatoes ; • 200 g of buffalo mozzarella or cow mozzarella; • 10 g oil; • Salt (as needed.); • Basil (as needed); • Oregano (to taste) (optional).

  24. Method of preparation • Wash the tomatoes, remove the stem end, wipe them dry and cut them lengthwise into slices of about 1 cm. • Cut the mozzarella into slices of about 1 cm. • Rinse the basil. • Layer alternating slices of tomatoes and mozzarella, on a large, shallow platter • Add a basil leaf on each slice of mozzarella. • Drizzle the salad with extra-virgin olive oil and season with salt and oregano, to taste. • Put the salad in the fridge for about an hour before serving.

  25. Nutritional information per serving (77,5 g) • Proteins: 8,65 g (buffalo caprese 9,65 g (cow caprese); • Simple glucides: 0,9 g (buffalo caprese ); 1,05 g (cow caprese); • Vegetable fats : 2,55 g; • Animal fats 12,2 g (buffalo caprese ); 9,75 g (cow caprese); • Cholesterol: 23 mg; • Fibre: 0,25 g; • Kcal: 170,72 (buffalo caprese ); 153 (cow caprese).

  26. Desciption of the dish A caprese salad can be served as a starter or sometimes as a second course (100 g of mozzarella). It is included in the dishes of the Neapolitan cooking tradition, in fact its name comes from the isle of Capri. It is a typical dish of the Mediterranean diet; delicious and very tasty, it is particularly suitable for the summer season as it is light and fresh.

  27. shrimpsalad Starter or second course

  28. Ingredients for 4 people • Mixed salad as needed • Cherry tomatoes 400 g • Carrots 400 g • Green olives 180 g • Cow mozzarella 200 g • Prawns /shrimps 200 g

  29. Method of preparation • Carefully wash the salad • Chopjuliennecarrots • Cut the mozzarella in cubes • Stone the green olives • Put everything in a bowl and add the prawns / shrimpswhichhavealreadybeenboiled in a little water • Dresswith extra virgin olive oil, salt and pepper

  30. Nutritional information • Proteins 57,45 g • Glucides 15,95 g • Lipids 15,55 g • Cholesterol 98 mg • Mineral salts • Sodium 417 mg • Potassium 981,5 mg • Iron 3,82 mg • Calcium 218,8 mg • Phosphorus 418,8 mg • Vitamins • B1 0,11 mg • B2 0,205 mg • PP 3,9 mg • C 26 mg • Fibre 33,35 g • Kcal 305,6

  31. Tiramisù cheesecake Dessert

  32. Ingredients for 4 people • 3 eggs • 30 g of sugar • 300 g of mascarpone cheese • 200 g of savoiardi biscuits • coffee as needed • bitter cocoa powder as needed

  33. Method of preparation • Break the eggs and separate whitesfromyolks. Whip the whitesto a stiffpeakwith ½ a spoonofsugar . • Separately, beat the yolkswith the remainingsugar, thenadd the mascarpone cheese and mix thoroughly. • Add the whippedwhites and continue to mix everythingwith a spoon or a whisk. • Dip the savoiardi biscuits (one at a time) in the cold coffee, layerthem in a tray and cover with mascarpone cream . Alternativelylayerbiscuits and cream . • Put the cheesecake in the fridgefor at least 2 hours, thensprinkle the top withcocoapowderbeforeserving .

  34. Nutritional information per serving • Proteins: 14,1 g • Glucides: 50,6 g • Lipids: 43 g Cholesterol : 145 g • Mineralsalts • Sodium: 323,2 mg • Potassium: 161,6 • Iron: 0,9 mg • Calcium: 81,5 mg • Phosphorus 256,05 mg • Vitamins • B1: 0,08 mg • B2: 0,35 mg • PP: 0,56 mg • E: 0,41 mg • Fibre: 1,3 g • Kcal: 634

  35. pizza Margherita All-in-one course

  36. Ingredients for 4 people For the dough: ● 500 g ofsifted 00 (finely-ground) flour ● 25 g ofbrewer’s yeast ●20 g ofextra-virgin olive oil ● saltasneeded: q.b. ● warm water asneeded For the topping: ● 200 g ofbuffalo mozzarella ● 250 g ofpeeledtomatoes( or tomato purée) ● 10 g ofextra-vergin olive oil ● ( basilleaves ) oreganoasneeded

  37. Method of cooking • Prepare the doughfor the pizza • Put the peeledtomatoes ( or the tomato purée) in a bowl and seasonitwithsalt and 4 spoonsof oil • After the doughhasrisen, shapeitinto a flatevencircleof the diameterof 30 cm • Put the dough in a bakingtraypreviouslygreasedwith oil • Put the tomato purée and the cubesof mozzarella on the dough • Bakeit in a pre-heatedovenfor 15 minutes at 250° • Take the pizza out of the oven and add some basilleaves

  38. Nutritional information per serving • Vitamins • B1: 0,56 mg • B2: 0,25 mg • PP: 7,55 mg • C: 9 mg • E: 0,12 mg • Proteins: 23,60 g • Glucides: 98,77 g • Lipids: • Vegetable Fats: 8,7 g • Animal Fats: 12,2 g • Cholesterol : 46mg/100g • Mineral salts : • Sodium : 5,75 mg • Potassium : 2 mg • Iron : 3,20 mg • Calcium : 111,21 mg • Phosphorus : 282,62 mg • Fibre: 3,74 g • Kcal: 632,82 * The pizza is a good dish, for its organoleptic characteristics and the sense of satiety which it give, as well as for it nutritional qualities. It is not suitable for a hypocaloric diet.

  39. Thanksforyourattention!

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