Dietitian Spotlight: Spaghetti Carbonara

Continuing with our goal of “Building A Better Meal”, this month’s theme is “Building A Better Global Meal”. What a better way to assemble some global flare than by taking some cues from Italy. Spaghetti carbonara is a typical Italian staple that tastes anything but typical.

For the meat lover’s in your life, they will appreciate the addition of pancetta. The pancetta gives a rich bacon flavor and the Parmesan cheese helps balance out the boldness of the pancetta. Pancetta and Parmesan go together like Venice and gondola rides. By adding eggs to the recipe, it makes the sauce creamy and full-flavored, while also providing a protein source which helps your body build and repair tissues. Protein also helps to keep you feeling full and satisfied long after you’ve polished off this delectable dish.

Garlic is another common ingredient of Italian cuisine. The Early Romans even used the savory flavor of garlic to spice up their dishes. There is a lot more to garlic than people probably know. Garlic is a member of the onion family and is packed with nutritional benefits. It has many antioxidant properties and can even help with reducing blood pressure, lowering the risk of heart disease and preventing colds. The antioxidants will reduce the risk of developing chronic diseases like cancer, Alzheimer’s and dementia. To further extend the health benefits of garlic, let it rest about 10 minutes after chopping before you cook them.

Another staple of the Mediterranean region is wine. While you may traditionally hear that red wine has all the health benefits, white wine is often overlooked. Both wines contain flavonoids which are powerful antioxidants. White wine can also help with heart health. Plus, cooking with wine adds another dimension of flavor. To enjoy wine and still receive the health perks, only one glass a day is needed. Excessive alcohol intake can actually have a reverse effect on your health.

So just sit down and relax. Enjoy this flavorful, hearty meal and the company of your loved ones like the Italians do.

SPAGHETTI CARBONARA

INGREDIENTS:

2 large eggs

3/4 cup grated Parmesan cheese, divided

1 cup frozen peas

8 oz sliced mushrooms

1/2 cup loosely packed chopped fresh basil

1/4 teaspoon freshly ground black pepper

6 ounces pancetta or bacon, chopped

2 large cloves garlic, minced

3 tablespoons olive oil

1/2 cup dry white wine

1 teaspoon kosher salt

3/4 pound spaghetti

DIRECTIONS

1) Put a large pot of water on to boil. Meanwhile, in a large bowl whisk together the eggs, 1/2 cup Parmesan, peas, basil and pepper. Set aside.

2) Heat olive oil in a large skillet over medium-high heat. Add the pancetta and cook, stirring often, until it is browned. Spoon the pancetta to the side of the pan and scoop out all of the pancetta grease except for about 1 tablespoon. Add the garlic and stir until fragrant- about 1 minute. Add the wine and mushrooms and cook until liquid is reduced by about half. Remove from heat and set aside.

3) When the water is boiling, add the salt and spaghetti. Boil pasta until it is al dente (slightly tender to the bite). Scoop out 1/4 cup of the pasta water and set aside (see tips below). Drain the pasta, then immediately add the pasta to the bowl with the egg mixture. Toss to coat the pasta with the egg mixture and incorporate those ingredients throughout (the heat from the pasta will sufficiently cook the egg and melt the cheese). Add the pancetta mixture to the pasta and toss to combine.

4) Serve immediately. Sprinkle individual servings with the remaining Parmesan cheese and freshly ground black pepper.