Last Friday night I was really in the mood to treat the family to a super delicious Italian feast.
We started with a selection of Italian antipasti, the starters.
Ingredients
- 100 g black olives
Nutrition
Calories: 36kcal | Carbohydrates: 1g | Protein: 0.3g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 0.3g | Monounsaturated Fat: 3g | Sodium: 390mg | Potassium: 11mg | Fiber: 1g | Sugar: 0.1g | Vitamin A: 98IU | Vitamin B1: 0.01mg | Vitamin B2: 0.003mg | Vitamin B3: 0.1mg | Vitamin B5: 0.01mg | Vitamin B6: 0.01mg | Vitamin E: 1mg | Vitamin K: 0.3µg | Calcium: 13mg | Iron: 0.1mg
Ingredients
- 100 g green olives
Nutrition
Calories: 36kcal | Carbohydrates: 1g | Protein: 0.3g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 0.3g | Monounsaturated Fat: 3g | Sodium: 390mg | Potassium: 11mg | Fiber: 1g | Sugar: 0.1g | Vitamin A: 98IU | Vitamin B1: 0.01mg | Vitamin B2: 0.003mg | Vitamin B3: 0.1mg | Vitamin B5: 0.01mg | Vitamin B6: 0.01mg | Vitamin E: 1mg | Vitamin K: 0.3µg | Calcium: 13mg | Iron: 0.1mg
Ingredients
- 3 tomatoes
- 2 tbsp basil
- 2 tbsp olive oil
- 1 ciabatta
- 1 clove garlic
- 1 tsp salt
Instructions
- Heat the oven at 200 degrees Celsius, while preparing all ingredients for the Italian bruschetta
- Slice the ciabatta. And mix the half of the olive oil with the salt, pressed garlic.
- Ffter rubbing the garlic dressing on both sides of the ciabatta slices, heat in the oven during 10 minutes.
- Boil shortly the whole tomatoes in hot water to peel off the skin more easily.
- Peel off the skin of the tomatoes, cut in small parts and add together with the basil in a bowl.
- Add the tomato-basil to the ciabattas. Enjoy!
Nutrition
Calories: 337kcal | Carbohydrates: 57g | Protein: 10g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Sodium: 1138mg | Potassium: 225mg | Fiber: 2g | Sugar: 2g | Vitamin A: 821IU | Vitamin B1: 0.04mg | Vitamin B2: 0.02mg | Vitamin B3: 1mg | Vitamin B5: 0.1mg | Vitamin B6: 0.1mg | Vitamin C: 13mg | Vitamin E: 2mg | Vitamin K: 16µg | Calcium: 13mg | Iron: 0.3mg
Ingredients
- 100 g parmesan cheese You can purchase ground parmesan cheese or grind yourself. You can also perfectly leave out the parmesan cheese if you are vegan.
- 100 g pine nuts
- 1 clove garlic
- 60 g basil
- 1 dl olive oil
- 0,5 lemon
- 1 tsp salt
- 1 tsp pepper
Instructions
- Press the garlic and chop the basil and the pine nuts finely. Also grind the parmesan cheese.
- Now add the garlic, pine nuts, basil to a deep cup. Add salt and pepper and mix well.
- Now take a hand mixer. Start adding a part of the olive oil and some parmesan cheese. Add some more of both. Repeat until all ingredients have been added.
- Continue to mix until you get a firm creamy pesto sauce.
Notes
If you prefer Vegan food, you can also serve this recipe without the parmesan cheese. This lactose-free pesto is also super tasty!
Now serve with ciabatta bread, which is not included into the nutrition calculation.
Nutrition
Calories: 497kcal | Carbohydrates: 6g | Protein: 13g | Fat: 49g | Saturated Fat: 9g | Polyunsaturated Fat: 11g | Monounsaturated Fat: 25g | Cholesterol: 17mg | Sodium: 984mg | Potassium: 245mg | Fiber: 2g | Sugar: 1g | Vitamin A: 1000IU | Vitamin B1: 0.1mg | Vitamin B2: 0.2mg | Vitamin B3: 1mg | Vitamin B5: 0.3mg | Vitamin B6: 0.1mg | Vitamin B12: 0.3µg | Vitamin C: 10mg | Vitamin D: 0.1µg | Vitamin E: 6mg | Vitamin K: 92µg | Calcium: 334mg | Iron: 2mg
After these super tasty antipasti, we continued with wholesome pasta, crunchy nutty romanesco and Sicilian chicken.
Ingredients
- 200 g wholewheat spaghetti
- 4 tbsp olive oil
- 2 cloves garlic
- 4 tbsp parsley
- 1 tsp salt
Instructions
- Heat water with salt.
- Chop the parsley finely and slice the garlic.
- Add the wholewheat spaghetti until it is "al dente". You will find the "al dente" cooking time on the spaghetti packaging. It is important to cook al dente to keep the fibers and healthy carbs alive!
- Bake the sliced garlic into olive oil before adding the al dente spaghetti. Mix well and add the remaining olive oil.
- Serve with the parsley.
Nutrition
Calories: 313kcal | Carbohydrates: 38g | Protein: 7g | Fat: 15g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 10g | Sodium: 587mg | Potassium: 140mg | Fiber: 2g | Sugar: 1g | Vitamin A: 337IU | Vitamin B1: 0.1mg | Vitamin B2: 0.04mg | Vitamin B3: 1mg | Vitamin B5: 0.2mg | Vitamin B6: 0.1mg | Vitamin C: 6mg | Vitamin E: 2mg | Vitamin K: 74µg | Calcium: 19mg | Iron: 1mg
Ingredients
- 4 chicken breasts
- 4 chicken legs
- 2 tbsp black olives
- 2 tbsp capers
- 4 cloves garlic
- 1 tsp oregano preferable fresh
- 12 tbsp olive oil
- 12 cherry tomatoes
- 2 red peppers
- 1 dl white wine vinegar or white balsamico
- 1 tsp salt
- 1 tsp pepper
Instructions
- Preheat the oven at 200 Degrees Celsius.
- Chop the garlic finely and slice the red peppers.
- Mix the garlic and red peppers with olive oil and the oregano, salt, pepper, capers and black olives.
- Add the chicken an dthe tomatoes to an oven plate and rub the dressing over the chicken and tomatoes.
- Put the oven plate in the oven for 20 minutes. Turn the chicken after 15 minutes because both sides should be brown and crunchy.
Nutrition
Calories: 948kcal | Carbohydrates: 8g | Protein: 71g | Fat: 69g | Saturated Fat: 13g | Polyunsaturated Fat: 10g | Monounsaturated Fat: 41g | Trans Fat: 0.1g | Cholesterol: 264mg | Sodium: 1136mg | Potassium: 1373mg | Fiber: 2g | Sugar: 4g | Vitamin A: 2331IU | Vitamin B1: 0.3mg | Vitamin B2: 0.5mg | Vitamin B3: 31mg | Vitamin B5: 5mg | Vitamin B6: 2mg | Vitamin B12: 1µg | Vitamin C: 92mg | Vitamin D: 0.4µg | Vitamin E: 8mg | Vitamin K: 38µg | Calcium: 54mg | Iron: 3mg
Ingredients
- 1 romanesco If you do not find a romanesco, opt for broccoli
- 25 g almonds
- 1 red pepper
- 1 tbsp olive oil
Instructions
- Pre-heat the oven at 200 Degrees Celsius
- Divide the flowers of the romanesco and add to an oven plate with the olive oil.
- Slice the red pepper and grind the almonds. Add to the oven plate.
- Heat the romanesco during 15 minutes in the oven.
Nutrition
Calories: 75kcal | Carbohydrates: 3g | Protein: 2g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Sodium: 1mg | Potassium: 109mg | Fiber: 1g | Sugar: 2g | Vitamin A: 932IU | Vitamin B1: 0.03mg | Vitamin B2: 0.1mg | Vitamin B3: 1mg | Vitamin B5: 0.1mg | Vitamin B6: 0.1mg | Vitamin C: 38mg | Vitamin E: 3mg | Vitamin K: 4µg | Calcium: 19mg | Iron: 0.4mg
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