Fitness Tip - Recipe # 6 - Whole-grain Penne with Walnuts, Caramelized Onions, and Ricott - 6/25/2009
By George Hillinger
BS Kinesiology
ACE Certified Clinical Exercise Specialist
ACE Certified Personal Trainer
Marisa's Level of Difficulty: 5 out of 10 Prep Time: 20 minutes Cook Time: 1 hour I could not find Ricotta Salata in my grocery store, so I used grated Parmesan cheese (this may slightly alter the nutritional information listed below).
Yield
Makes 8 servings
Ingredients
7 medium onions (about 4 lbs.), peeled and thinly sliced
5 tablespoons olive oil
3/4 teaspoon sugar
About 2 tsp. salt
1 3/4 cups walnut halves
10 ounce whole-grain penne or fusilli pasta
1 pound ricotta salata, crumbled (see Notes)
2/3 cup loosely packed flat-leaf parsley, chopped
1 1/2 tablespoons fresh lemon juice
1 1/2 teaspoons freshly ground black pepper
Preparation
1. In a large frying pan over high heat, cook onions in 3 tbsp. olive oil with sugar and 2 tsp. salt, stirring and turning often, until onions begin to release their juices and turn golden, 10 to 13 minutes. Reduce heat to medium and cook, stirring occasionally, until onions turn a caramel color and become quite sweet, 35 to 40 minutes more. If onions begin to stick to the pan or char during cooking, reduce heat.
2. Meanwhile, in a small frying pan (not nonstick) over medium-low heat, toast walnuts, stirring frequently, until fragrant and golden, about 10 minutes. Remove from heat and cool slightly. Pour walnuts into a zip-lock plastic bag and lightly crush with a rolling pin. Set aside.
3. When onions are nearly done, cook pasta in boiling salted water until tender to the bite, 9 to 12 minutes or according to package instructions. Drain pasta, reserving about 1/2 cup cooking water.
4. Toss caramelized onions with pasta, walnuts, ricotta salata, parsley, reserved cooking water, lemon juice, pepper, and remaining 2 tbsp. olive oil. Season to taste with salt. Serve hot.
Note: Nutritional analysis is per serving.
Nutritional Information
Calories:594 (53% from fat)
Protein:19g
Fat:35g (sat 11)
Carbohydrate:56g
Fiber:9.3g
Sodium:1559mg
Cholesterol:50mg
Sunset, FEBRUARY 2007
Yield
Makes 8 servings
Ingredients
7 medium onions (about 4 lbs.), peeled and thinly sliced
5 tablespoons olive oil
3/4 teaspoon sugar
About 2 tsp. salt
1 3/4 cups walnut halves
10 ounce whole-grain penne or fusilli pasta
1 pound ricotta salata, crumbled (see Notes)
2/3 cup loosely packed flat-leaf parsley, chopped
1 1/2 tablespoons fresh lemon juice
1 1/2 teaspoons freshly ground black pepper
Preparation
1. In a large frying pan over high heat, cook onions in 3 tbsp. olive oil with sugar and 2 tsp. salt, stirring and turning often, until onions begin to release their juices and turn golden, 10 to 13 minutes. Reduce heat to medium and cook, stirring occasionally, until onions turn a caramel color and become quite sweet, 35 to 40 minutes more. If onions begin to stick to the pan or char during cooking, reduce heat.
2. Meanwhile, in a small frying pan (not nonstick) over medium-low heat, toast walnuts, stirring frequently, until fragrant and golden, about 10 minutes. Remove from heat and cool slightly. Pour walnuts into a zip-lock plastic bag and lightly crush with a rolling pin. Set aside.
3. When onions are nearly done, cook pasta in boiling salted water until tender to the bite, 9 to 12 minutes or according to package instructions. Drain pasta, reserving about 1/2 cup cooking water.
4. Toss caramelized onions with pasta, walnuts, ricotta salata, parsley, reserved cooking water, lemon juice, pepper, and remaining 2 tbsp. olive oil. Season to taste with salt. Serve hot.
Note: Nutritional analysis is per serving.
Nutritional Information
Calories:594 (53% from fat)
Protein:19g
Fat:35g (sat 11)
Carbohydrate:56g
Fiber:9.3g
Sodium:1559mg
Cholesterol:50mg
Sunset, FEBRUARY 2007
*Consult your physician before starting any exercise or nutrition program. If you have a question about fitness, email me at george@2fitnessconnection.com and I may write about your question in the next tip of the month!