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Spaghetti alla Carbonara

Serves:  6 servings; 1 cup each
Serving Size:  307 calories, 7g fat, 2g saturated fat, 45g carbs, 19g protein, 8g fiber, 121mg cholesterol, 528mg sodium

 Ingredients:

1 tsp extra-virgin olive oil   tsp freshly ground pepper
2 cloves minced garlic 12 oz whole-wheat spaghetti or linguine 
¾ cup reduced-sodium chicken broth Pinch of crushed red pepper (optional)
8 oz broccolini (2 ½ cups) or broccoli rabe
(4 cups) stems trimmed & cut into ½ inch
pieces
1/3 cup freshly grated Parmesan or Romano
cheese (for a lactose free diet, choose lactose
free cheese)
3 large eggs  Salt to taste
3 ounces (1/2 cup) thinly sliced prosciutto or  Canadian bacon, trimmed of fat & diced  

Total Prep + Cook time = 40 minutes
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 has only 307 calories and 7 grams of fat.

Directions:

  1. 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).
  2. 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.
  3. 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.
  4. 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

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