Better Cooking the Italian Way, redux
In a continuing attempt to control fat overload as we head into the holidays, we’re offering some low-fat Italian dishes to replace one or two of your favorite fatty delicacies. For those who believe that low-fat Italian food is an oxymoron, take heart! These recipes make the best of the let’s-attempt-some-control-over-our-fat-butt-tendencies situation. Today’s offering, Angel Hair with Ham and Artichoke Hearts, is not only delicious and heart-healthy, it’s pretty, too. It will look lovely next to that perfectly-browned bird. Umm-umm.
Angel Hair with Ham and Artichoke Hearts – Yield: 4 servings
Ingredients:
- 8 ounces capellini (angel hair pasta)
- 5 ounces ham (at least 97% lean), thinly sliced and cut into thin strips
- 1 teaspoon crushed fresh garlic
- 1 cup coarsely chopped frozen (thawed) or canned (drained) artichoke hearts
- ¾ teaspoon dried Italian seasoning
- ¼ cup chicken broth or dry white wine
- Sauce:
- 1 cup nonfat ricotta cheese
- 1 cup skim milk
- 2 tablespoons grated nonfat Parmesan cheese
- ¼ teaspoon ground white pepper
- To make the sauce, place all of the sauce ingredients in a blender or food processor, and blend until smooth. Set aside.
- Cook the pasta until al dente (that means short of being limp) according to package directions. (Because it so thin, capellini cooks quickly, so beware.) Drain well, return to the pot, and cover to keep warm.
- While the pasta is cooking, coat a large nonstick skillet with nonstick cooking spray, and preheat over medium-high heat. Add the ham and garlic, and stir-fry for about 2 minutes, or until the ham is lightly browned.
- Add the artichoke hearts, Italian seasoning, and broth or wine to the skillet, and sauté for about 2 minutes, or until the artichoke hearts are heated through and the liquid is reduced by half.
- Reduce the heat to medium, add the pasta to the skillet, and toss to mix well. Pour the sauce over the pasta mixture, and toss gently for a minute or 2, until the sauce is heated through. (Do not let the sauce boil.) Add a little more milk if the sauce seems too dry. Serve immediately.
- Calories:352
- Carbohydrates:55g
- Cholesterol:24mg
- Fat:2.2g
- Fiber: 3.6 g
- Protein: 27.6g
- Sodium:463 mg
Look for our next installment in the low-fat Italian saga: Carrots Marsala.
[tags] Italian, recipe, angel, hair, artichoke [/tags]
