This recipe has been revised by the team at Eating Well. Original Carbonara usually runs around 574 calories, 27 grams of fat per serving. This revised recipe turns out only 307 calories and 7 grams of fat.
Total Prep and Cook Time: 40 minutes
Serves: 6; 1 cup each
Per Serving: 307 calories, 7g fat, 2g saturated fat, 45g carbs, 19g protein, 8g fiber, 121mg cholesterol, 528mg sodium
NOTE: This recipe is OK for those on the LMD (Low Microbial Diet), as long as all vegetables AND cheese are well cooked. Omit the cheese for those on a dairy restriction.
Ingredients:
1 tsp extra-virgin olive oil
2 cloves minced garlic
¾ cup reduced-sodium chicken broth
3 large eggs
8 oz broccolini (2 ½ cups) or broccoli rabe (4 cups) stems trimmed & cut into ½ inch pieces
3 ounces (½ cup) thinly sliced prosciutto or Canadian bacon, trimmed of fat & diced
¾ tsp freshly ground pepper
Salt to taste
12 oz whole-wheat spaghetti or linguine
Pinch of crushed red pepper (optional)
⅓ cup freshly grated Parmesan or Romano cheese (for a lactose free diet, choose lactose free cheese)
Cooking Directions:
- Put a large pot of water on to boil for cooking pasta. Also bring about 1 inch of water to a gentle simmer in the bottom of a double boiler (no double boiler? Set a large stainless steel bowl over a pan of simmering water instead).
- Heat oil in a medium nonstick skillet over medium heat. Add prosciutto (or Canadian bacon) and cook, stirring often, until heated through, about 2 minutes. Add garlic and crushed red pepper; cook, stirring for 30 seconds. Remove from heat.
- Whisk eggs, broth and pepper in the top of the double boiler to combine. Set over the simmering water in the bottom of the double boiler and cook, whisking constantly in a slow, steady, figure-eight motion, until the sauce steams and thickens enough to coat a metal spoon, 5-7 minutes. The sauce may have a few small curdles. Remove the top pan from the heat and whisk the sauce rapidly so it does not continue to curdle.
- Meanwhile, cook pasta in the boiling water, stirring often, for 5 minutes. Drop in broccolini (or broccoli rabe) and cook until the pasta is tender but firm, 4-6 minutes more. Drain and place in a large bowl. Add the egg sauce, the prosciutto (or bacon) mixture and cheese; toss to coat well. Season with salt, if desired.
Recipe from: Eating Well, Oct/Nov '05 issue