Good Housekeeping 400 CALORIE ITALIAN Easy Mix-and-Match Recipes for a Skinnier You! HEARST BOOKS New York HEARST BOOKS New York An Imprint of Sterling Publishing 387 Park Avenue South New York, NY 10016 Good Housekeeping is a registered trademark of Hearst Communications, Inc. HEARST BOOKS is a trademark owned by Hearst Communications, Inc. © 2013 by Hearst Communications, Inc. All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means, electronic, mechanical, photocopying, recording, or otherwise, without prior written permission from the publisher. GOOD HOUSEKEEPING Rosemary Ellis EDITOR IN CHIEF Courtney Murphy CREATIVE DIRECTOR Susan Westmoreland FOOD DIRECTOR Samantha B. Cassetty, MS, RD NUTRITION DIRECTOR Sharon Franke KITCHEN APPLIANCES & FOOD TECHNOLOGY DIRECTOR Book design: Memo Productions Cover design: Jon Chaiet Project editor: Sarah Scheffel Photography credits The Good Housekeeping Cookbook Seal guarantees that the recipes in this cookbook meet the strict standards of the Good Housekeeping Research Institute. The Institute has been a source of reliable information and a consumer advocate since 1900, and established its seal of approval in 1909. Every recipe has been triple-tested for ease, reliability, and great taste. Good Housekeeping is a registered trademark of Hearst Communications, Inc. www.goodhousekeeping.com For information about custom editions, special sales, and premium and corporate purchases, please contact Sterling Special Sales at 800-805-5489 or CONTENTS FOREWORD INTRODUCTION FAVORITE ITALIAN MAINS PIZZAS, PANINI & FRITTATAS HEARTY SOUPS & SALADS PASTA, POLENTA & RISOTTO MEAT & POULTRY FISH & SHELLFISH IRRESISTIBLE ADD-ONS ANTIPASTI & OTHER STARTERS VEGETABLES & SIDES DOLCI DESSERTS GENERAL INDEX INDEX OF RECIPES BY ICON PHOTOGRAPHY CREDITS METRIC EQUIVALENTS FOREWORD Growing up in an Italian-American family, I learned the pleasures of the table early. I especially loved Sunday dinners: multi-course affairs with simple food— a pasta, roasted lamb or pork with vegetables, a platter of broccoli rabe or another green, a salad course, and then fruit. Whether my grandmother or my mother prepared the feast, it was always a leisurely afternoon meal with a carafe of red wine for the grownups. I never thought about how we ate at the time—it was what I knew. What I know now is that nobody in my family was overweight. It’s this sort of simple rustic fare, made from wholesome, top-quality ingredients and enjoyed at the table in a relaxed setting that makes Italian fare so popular. In 400 Calorie Italian, we collect our very favorite Italian recipes from the pages of Good Housekeeping. You won’t believe the delectable main dishes you can enjoy for 400 calories (or less!). Our homemade pizzas, panini, and calzones are kid pleasers, while traditional soups like minestrone and Pasta e Fagioli are comfort in a bowl for everyone. Our chapter on pastas, polenta, and risottos includes light versions of favorites like Fettucini Alfredo, Beef Ragu, and lasagna. And, for your next Sunday dinner, try Braciole with Grape Tomatoes or Roman Chicken Sauté with Artichokes. Seafood is a healthful Italian specialty, too. The Roast Salmon with Capers and Parsley is perfect company fare. Each recipe includes complete nutritional information; icons indicate recipes that are heart healthy or high fiber, as well as thirty minute or less, slow-cooker, and make-ahead meals. To make meal planning easy, the second half of the book includes recipes for antipasti, sides, and desserts. Tomato and Mozzarella Salad, Parmesan Brussels Sprouts, and Creamy Polenta pair beautifully with the mains, while desserts like Coffee Granita and Chocolate-Hazelnut Macarons ensure a sweet and authentic finish. See “Skinny Italian Meal Planning” for tips on how to create irresistible brunch, lunch, and dinner menus the Italian way. Mangia! SUSAN WESTMORELAND Food Director, Good Housekeeping INTRODUCTION Ask Americans what their favorite ethnic food is, and the majority will answer “Italian.” Of course, we owe the Italians a big thanks for sharing two of our most beloved dishes—pizza and spaghetti and meatballs. But it’s their reverence for fresh, healthful ingredients, simply prepared, that’s truly responsible for the cuisine’s ever-increasing popularity. Italian cooks employ wholesome, top- quality ingredients, including fresh produce, cheese, meat, and fish, and treat them with care. Whatever the preparation, cooks strive only to enhance, never transform, what nature has already provided. It’s this respect for the ingredients that makes Italian food so special—and so popular. The simplicity and wide appeal of la cucina Italiana also makes it a natural subject for our 400 calories (or less!) series. In this volume, we share approximately 60 recipes for Italian favorites, from hearty soups and colorful salads to rustic pasta, calzone, and panini and best-loved meat, chicken, and seafood entrées, paired with cooking secrets from the Italian kitchen. You’ll find low-cal takes on satisfyingly familiar dishes like fettucine, lasagna, and pizza, along with tasty recipes for traditional Italian recipes like pasta e fagioli and bracciole. As the title of the book promises, every single main dish is 400 calories or less, and as a bonus, we’ve included chapters on starters, sides, and desserts that will help you round out your meals in true Italian style. From bruschetta and marinated mixed olive antipasti to sides like Sicilian-style Swiss chard and eggplant caponata to sweet finales like biscotti and granita, an icy Italian treat, the 30-plus add-on recipes are organized by calorie count—from lowest to highest. Simply choose your entrée, then use your surplus calories to select an add-on (or two!) that will make it a meal. For example, if you’re watching your weight and limiting dinners to 450 calories total, begin with a chilled Tuscan-style soup (145 calories), then enjoy our light Cod Livornese (250 calories), and finish with a refreshing coffee granita (55 calories). 145 + 250 +55 = 450 calories. With Good Housekeeping 400 Calorie Italian, it’s easy to build a satisfying low-calorie meal. See “Skinny Italian Meal Planning,”, for examples and tips.