Orata all`acqua pazza

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
Extra Virgin Olive Oil
Red Wine in moderation (1 glass a meal 125 ml)
Italian Cuisine



1.
2.
3.
a very large variety of dishes :
starters - first courses - second courses side-dishes - desserts
with the same ingredients the way of cooking them
varies according to Regions
Typical food products of every Region are famous all
over the world
(PDO) Protected Designation of Origin
(CDO) Controlled Designation of Origin
(PGI) Protected Geographical Indication
PASTA WITH TOMATO SAUCE
First course
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
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
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:
B1
0,076 mg
B2
0,17 mg
PP
1,88 mg
C
3,4 mg
E
0,034 mg
‘ACQUA PAZZA’ SEA BREAM
Fish-based Second Course
Ingredients for 4 people

800 g of sea bream

300 g of cherry tomatoespomodorini

garlic as needed

parsley as needed

salt as needed

30 g. of olive oil

half a glass of water

half a glass of white wine (50 ml)
Method of cooking

Clean, and gut the bream

Put a pinch of salt, garlic and parsley in the belly

Grease a baking tin or a heat-resistant cooking dish and put in
the bream

Add cherry tomatoes, garlic, parsley, salt, water, and wine;

Put in the oven at 220° for about 20-25 min.
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
BEEF ‘TAGLIATA’ WITH ROCKET
AND PARMESAN CHEESE
Meat-based Second Course
INGREDIENTS FOR 4 PEOPLE
 Beef
A
Sirloin – 500 g
bunch of rocket– 1
 Parmesan
 Salt,
shards - 50 g
pepper
 Extra-virgin
olive oil– 20 g
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
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
MEATBALLS IN TOMATO SOUP
Meat-based Second Course
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
Method of cooking
1. Grind the meat, add the breadcrumbs, the
egg, the minced parsley and season with
salt and oil
2. Shape the mixture into medium-size
meatballs.
3. In a pan, put the chopped onion in olive oil
and stir gently until it gets softened and
golden
4. Add the tomato purée to the onion and
bring it to boil.
5. Add the meatballs to the sauce and cook
for about 20/30 minutes on a low heat
6. Serve the meatballs still hot with some
tomato sauce
Nutritional information per serving

Proteins
50,9 g

Glucides
21,55 g

Lipids
43,08 g

Mineral Salts:


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. This dish is rich in protein content and lipids and has a high level of
cholesterol and sodium, therefore it should be avoided in case of a high risk for cardiovascular
disease or obesity
CAPRESE SALAD
Starter or second course
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).
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.
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).
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.
SHRIMP SALAD
Starter or second course
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

Method of preparation
1.
Carefully wash the salad
2.
Chop julienne carrots
3.
Cut the mozzarella in cubes
4.
Stone the green olives
5.
Put everything in a bowl and add the prawns / shrimps which have
already been boiled in a little water
6.
Dress with extra virgin olive oil, salt and pepper
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

Kcal
305,6
g
TIRAMISÙ CHEESECAKE
Dessert
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
Method of preparation
•
Break the eggs and separate whites from yolks. Whip the
whites to a stiff peak with ½ a spoon of sugar .
•
Separately, beat the yolks with the remaining sugar, then add
the mascarpone cheese and mix thoroughly.
•
Add the whipped whites and continue to mix everything with a
spoon or a whisk.
•
•
Dip the savoiardi biscuits (one at a time) in the cold coffee,
layer them in a tray and cover with mascarpone cream .
Alternatively layer biscuits and cream .
Put the cheesecake in the fridge for at least 2 hours, then
sprinkle the top with cocoa powder before serving .
Nutritional information per serving
•
Proteins:
14,1 g
•
Glucides:
50,6 g
•
Lipids:
Cholesterol :
•
•
43 g
145 g
Mineral salts
–
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
PIZZA MARGHERITA
All-in-one course
Ingredients for 4 people
For the dough:
500 g of sifted 00 (finely-ground) flour
25 g of brewer’s yeast
20 g of extra-virgin olive oil
salt as needed: q.b.
warm water as needed
For the topping:
200 g of buffalo mozzarella
250 g of peeled tomatoes ( or tomato purée)
10 g of extra-vergin olive oil
( basil leaves ) oregano as needed
Method of cooking

Prepare the dough for the pizza

Put the peeled tomatoes ( or the tomato purée) in a bowl and season it with salt and
4 spoons of oil

After the dough has risen, shape it into a flat even circle of the diameter of 30 cm

Put the dough in a baking tray previously greased with oil

Put the tomato purée and the cubes of mozzarella on the dough

Bake it in a pre-heated oven for 15 minutes at 250

Take the pizza out of the oven and add some basil leaves
Nutritional information per serving

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

• Vitamins
 B1: 0,56 mg
B2: 0,25 mg
PP: 7,55 mg
C: 9 mg
E: 0,12 mg
* 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.
THANKS FOR YOUR
ATTENTION!