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“Italian menus always have a section called “contorno” or “verdura” meaning side dish or vegetables. Favorites are leafy greens such as spinach or chicory as well as green beans. The serving sizes are tremendous, by American standards, typically up to two cups of steaming vegetables will be brought out with the main dish. With spinach or chicory you will often be asked if you want it cooked with either lemon, or chili. Olive oil and garlic, naturally, are found in both versions. Both are delicious. Egg plant, zucchini and red peppers are also popular but are often served drenched in a flavorful olive oil and spice marinade.”
“Although pineapple is not native to Italy, it is found on most menus. The Italians love to end a meal with fresh, crisp, sweet fruits such as pineapple or watermelon (when it is in season). The pineapple will be served cut in fourths, with bite-sized chunks carefully sliced out of the rind and then replaced to look “complete.”
-Dr. Claudia Probart | |
Dinner is one of the best times for family and friends to reconnect, share daily events and deepen relationships. Dinner should also provide balanced nutrition and a variety of choices from all food groups.
In Italy, dinner or cena was traditionally eaten later in the evening because of the large meal eaten at mid day. Italians still eat late, often not starting dinner until 9:00 pm. This was necessary given the traditional work schedule lasting up until 8:00 pm. Families would return home from work and eat a smaller meal of a pasta dish, or a small amount of meat and vegetables, or perhaps a pizza.
Dinner Menus
Choose one daily
Serve any of these menus with sparkling water
Menu #1 Penne Arrabiata 640 calories
Penne Arrabiata
2 cups Barilla Penne, cooked according to package directions and drained
1/2 cup Barilla Spicy Marinara Sauce
1 cup cooked fresh spinach
½ teaspoon extra virgin olive oil
Lemon juice, to taste
Salt, to taste
Pepper, to taste
1 teaspoon freshly grated Pecorino or Parmesan cheese
Heat sauce in a small saucepan. Add warm sauce to pasta pot; and pasta and sauce and toss well. Add spinach. Drizzle with olive oil and lemon juice. Add salt and pepper to taste. Sprinkle with cheese.
For dessert, serve 1 cup diced fresh pineapple.
Menu #2 Pasta & Broccoli with Bruschetta Pomodoro 801 calories
Bruschetta Pomodoro
1 slice crusty Italian bread
1 garlic clove
1 teaspoon extra virgin olive oil
1 small tomato, chopped
Salt, to taste
Fresh basil, chopped to taste
Combine chopped tomato, salt and basil in a bowl.
Rub bread with garlic clove and drizzle with olive oil. Toast bread in broiler or toaster-oven.
Spoon tomato/basil mixture onto toasted bread.
Pasta with Broccoli
1-½ cups Barilla Rotini, cooked according to package directions and drained
1 cup broccoli florets or zucchini, sliced
1 clove minced garlic
1 to 2 teaspoons olive oil
Gently heat olive oil in a skillet; add garlic and saute until golden yellow. Add broccoli and continue to saute. Add to pasta and serve immediately.
For dessert, serve 1/3 cup lemon sherbet or fruit gelato served with ½ cup mixed fruit.
Woman’s World Diet Alternative: 1 slice toasted Italian bread, 1 tsp olive oil, chopped tomato, seasonings, 2 cups cooked Barilla Rotini, 2 cups broccoli, 1-1/2 tablespoons olive oil, and garlic
Menu #3 Grilled Fish with Steamed Vegetables 571 calories
Grilled Fish
3 ounces fresh tuna, salmon, or swordfish steak
Juice of ¼ lemon (about 2 tablespoons)
¼ teaspoon fennel seeds
2 tablespoons green fronds from fresh fennel (optional)
1 teaspoon olive oil
salt and pepper to taste
Combine lemon juice and fennel seeds (and fennel fronds). Add fish steak, turning to coat. Refrigerate for 1 hour. Grill, or broil in preheated broiler for 3 to 4 minutes, turn and coat with remaining marinade. Broil for an additional 3-4 minutes.
Steamed Vegetables
1 small potato
1 large carrot
1 cup fresh or frozen green beans
1 fennel bulb
1 teaspoon freshly grated Parmesan cheese
Steam together all vegetables. Sprinkle with Parmesan cheese
For dessert, serve Torta and Fruit (1 small slice of angel food cake with one cup of berries).
Woman’s World Diet Alternative: 3 ounces broiled fish, lemon, 1 potato, 2 teaspoons parmesan cheese, and 1 cup veggies
Menu #4 Pasta Puttenesca 801 calories
Pasta Puttenesca
1½ cups Barilla Spaghetti, cooked according to package directions and drained
½ can whole tomatoes, chopped (may also use Barilla Green & Black Olive Sauce)
1 teaspoon capers
5 green or black olives, pitted and chopped
1 anchovy (optional---but try it—really adds flavor)
1 clove garlic, chopped fine
Whole chili pepper, chili pepper seeds or powder
1 tablespoon fresh chopped parsley
salt, pepper
1 tsp olive oil
Cook garlic in olive oil over low heat until just starting to turn color (do not overcook).
Add tomatoes, capers, olives and anchovy and cook over high heat for about 10 minutes while pasta is cooking.
When thickened, check seasoning before adding additional salt.
Remove from heat, add chili and/or black pepper, additional salt, if needed, and parsley.
Toss pasta with sauce in pan and stir till pasta is covered.
Steamed Green Beans
1 cup green beans
1 teaspoon extra virgin olive oil
1 tablespoon freshly grated Parmesan cheese
Salt, to taste
Steam green beans. Saute with olive oil, salt to taste. Sprinkle with cheese.
Green Salad
2 cups Romaine and spring lettuce
3 marinated artichoke hearts
2 tablespoons low-fat Italian dressing
Combinie all ingredients and toss well.
For dessert, serve a sliced pear paired with crumbled Gorgonzola.
