Tag Archive for: low carb recipes

Spring Salad

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This Spring Salad is a dish that tells the story of the season through its most vibrant colours and textures. At this time of year, nature offers us extraordinary vegetables, not only for their flavour but also for their nutritional properties, perfect for creating complete, light, and satisfying dishes.

Rainbow chard, with its stems ranging from yellow to deep red, is not just visually striking: it is rich in vitamins (particularly A, C and K) and minerals such as magnesium and potassium. The leaves have a delicate texture and a slightly earthy flavour, while the crunchier stems allow you to play with different textures within the same ingredient, also helping to reduce food waste in the kitchen.

Snow peas, also knowns as Mangetout, are a typical spring vegetable and stand out for their sweetness and tender yet crunchy texture. High in fibre and vitamin C, they contribute to satiety and support intestinal health. They are also particularly versatile and pair easily with a wide range of ingredients.

Alongside them, asparagus completes the dish with its slightly bitter, more pronounced flavour, typical of spring vegetables, and is also known for its detoxifying properties.

This salad was created to make the most of these seasonal ingredients, presenting them in a form that goes beyond a classic salad: a dish where vegetables are the absolute stars, combined with proteins and healthy fats for a complete nutritional balance. Naturally gluten free, it is also perfect for people affected by type 1 diabetes, thanks to its fibre content, which helps moderate blood sugar response.

ilaria-bertinelli-insalatona

Spring Salad

2g carbohydrates per 100g

Ingredients for 4-6 servings

  • 400 g rainbow chard
  • 400 g asparagus
  • 300 g snow peas or mangetout
  • 2 eggs
  • 30 g peeled almonds
  • 30 g grated Parmigiano Reggiano
  • 1 tbsp pumpkin seeds
  • 1 tbsp sunflower seeds
  • 1 heaped tsp soy lecithin*
  • Extra virgin olive oil
  • Salt and pepper

**Ingredients specific for celiacs

*Ingredients whose labels must read “gluten-free” (or, in Italy, present on  Prontuario AIC)

Preparation

  1. Wash the snow peas and cut them into pieces.
  2. Separate the stems of the rainbow chard from the leaves.
  3. Bring a pot of water to the boil, add salt, and cook the snow peas and chard stems for 8 minutes. Remove the vegetables with a slotted spoon and plunge them into cold water, then drain.
    Trim the woody ends of the asparagus and cut the rest into pieces of the desired size. Pour a little oil into a pan, add a clove of garlic, then the asparagus, a pinch of salt, and a splash of water. Cover with a lid and cook until tender.
  4. Add the sugar snap peas and chard stems to the asparagus in the pan and sauté for a few minutes to infuse the flavours.
  5. Cut the chard leaves into strips and sauté them in a pan with a little oil. Transfer to a blender and add the almonds, Parmigiano, soy lecithin, extra virgin olive oil, a splash of water, salt and pepper. Blend until a smooth cream forms.
  6. Boil the eggs until hard boiled, then peel them.
  7. To assemble the salad: place the asparagus with snow peas and chard stems in a serving bowl, pour over the chard cream, and top with crumbled hard boiled eggs, seeds, a grind of pepper, salt if needed, and a drizzle of extra virgin olive oil.
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Pizzicotti with Fagiolo gentile di Labro bean cream and aromatic oil

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Would you like an original idea coming from the tradition of a land very dear to me? Here are the Pizzicotti with Fagiolo gentile di Labro bean cream topped with an irresistible oil flavoured with ginger and marjoram.

Once again, the gastronomic journey is in Lazio thanks to the Rieti Chamber of Commerce, which sent us the local ingredients to prepare this recipe with a very special ingredient: Fagiolo gentile di Labro a Slow Food Presidium and a product included in the list of Italian Traditional Agricultural Products (PAT in Italian).  It is a variety of bean that grows exclusively in the Avanzana Valley at the foot of the village of Labro, in the province of Rieti. It is light brown in colour and its fame is due to the tenderness of its skin and its delicate, sweet taste: the adjective ‘gentile’, i.e. gentle, by which it is called derives from such sweetness.

This traditional dish from Lazio is a perfect meal from a nutritional point of view, so why not use it as a holiday season dish? It is perfect both to brighten up banquets and to alternate meals characterised by the presence of meat and fish with a vegetarian recipe rich in plant protein and plenty of fibre.

To discover the great classic of the Rieti land, read my article and recipe for the The Perfect Amatriciana.

pizzicotti-con-crema-di-fagioli-di-labro

Pizzicotti with Fagiolo gentile di Labro bean cream and aromatic oil

29.6g carbohydrates per 100g 

Ingredients for 4 servings

  • 250g flour mix for bread, brand Nutrifree**
  • 180g water
  • 150g dried Fagiolo gentile di Labro beans
  • 4g brewer’s yeast
  • 50g extravirgin olive oil Sabina DOP
  • 20g dehydrated tomato flakes
  • 2 shallots
  • 2 celery sticks
  • 2 bay leaves
  • 1 piece of fresh ginger
  • 1 sprig of rosemary
  • marjoram
  • vegetable stock
  • grated Pecorino cheese
  • 1 pinch of bicarbonate of soda or 1 piece of Kombu seaweed

**Ingredients specific for celiacs

*Ingredients whose labels must read “gluten-free” (or, in Italy, present on  Prontuario AIC)

Preparation

  1. Soak the beans the night before in plenty of water and baking soda or a piece of Kombu seaweed.
  2. Warm up 50g of extra-virgin olive oil and infuse it with pieces of fresh ginger and marjoram leaves: you will obtain an aromatic oil that you can also use for other preparations.
  3. Dissolve the brewer’s yeast in a bit of water at room temperature, then pour it into a bowl with the flour and a pinch of salt and add the water required to obtain a smooth, not too hard dough.
  4. Divide the dough into at least 4 pieces, cover them with a tea towel and leave them to rise for about 20 minutes.
  5. In a saucepan, brown 1 shallot and 1 chopped celery stick in a little extra virgin olive oil and a sprig of rosemary, then add the soaked beans and bay leaves, cover with vegetable stock and cook (for at least 1 hour). When the beans are cooked, remove the bay leaf and rosemary and whisk to obtain a thick and creamy velouté. Season with salt and pepper.
  6. In a non-stick pan, put a drizzle of extra virgin olive oil and sauté the remaining shallot and celery finely chopped, season with chopped rosemary and sprinkle with vegetable stock to cook.
  7. After the dough has risen, bring a pot of water to the boil and lightly salt it. Take the pieces of dough, shape them into thin cylinders of about 1.5cm diameter and pinch them cutting off small knobs to be thrown into boiling water. Continue throwing the dough knobs into the boiling water and let them cook for at least 5 minutes considering that they would not become too cooked. Drain the ‘Pizzicotti’ with a slotted spoon, toss them into the non-stick pan with the chopped shallot and celery and allow them to cream slightly, adding a little cooking water.
  8. Serve on individual plates, preferably in a soup dish, forming a layer of bean cream topped with Pizzicotti and a dribble of aromatic oil, grated Pecorino cheese and a pinch of dried tomato flakes.

pizzicotti-con-crema-di-fagioli-di-labro

Version with gluten of Pizzicotti with Fagiolo gentile di Labro bean cream and aromatic oil

Replace the flour mix for bread Nutrifree with an equal amount of wheat flour and adjust the amount of water to obtain a bread-like texture.

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Recipes with Porcini: Omelette with Porcini and Provolone cheese

Autumn in Parma means Porcini because the local town of Borgotaro has its Fungo Porcino PGI, protected by a Consortium. What recipes with Porcini mushrooms can we prepare? Certainly this delicious Omelette with Porcini and Provolone cheese.

Porcini mushrooms from Borgotaro are not cultivated, but they grow wildly and the hunting season goes from late spring to late autumn. Porcini are rounded and plump, they feature a typical mushroom smell and aromatic flavour. Depending on the type, their caps can range in colour from brown to red or from cream-white to chestnut or blackish brown.

From a nutritional point of view, it is important to remember that mushrooms should be eaten with moderation because, even if edible, they are always slightly toxic, yet they are very rich in micronutrients and low in calories. So, try this super fast omelette that will make you fall in love with it!

If you like omelettes, try my Rolled omelette.

Omelette with Porcini and Provolone cheese

2g carbohydrates per 100g

frittata-ai-porcini-e-provolone

Ingredients for 4 servings

  • 8 eggs
  • 400g peeled tomatoes
  • 300g mild or sharp Provolone cheese
  • 300g Porcini mushrooms
  • 2 sprigs of parsley
  • 4 twigs of basil
  • 1 clove of garlic
  • extra virgin olive oil
  • salt and pepper

**Ingredients specific for celiacs

*Ingredients whose labels must read “gluten-free” (or, in Italy, present on  Prontuario AIC)

Preparation

  1. Clean the mushrooms and slice them, sauté them in a large non-stick frying pan with a dribble of oil and the clove of garlic for 5-6 minutes. Adjust salt and pepper, then dust with chopped parsley and remove the garlic.
  2. Chop the onion thinly and put it in another frying pan with a dribble of oil, then add the peeled tomatoes in pieces and cook for 15-20 minutes adjusting salt.
  3. Beat 2 eggs in a bowl, add a pinch of salt and pepper, slightly oil a non-stick pan of 18cm diameter and pour the beaten eggs in it. Cook the omelette on one side only over medium heat.
  4. Spread on the surface ¼ of the warm Porcini and ¼ of the thinly sliced Provolone cheese, then fold the omelette and put it in the frying pan with the peeled tomatoes.
  5. Repeat the operation with the other 3 omelettes. Put a lid on the frying pan containing all the omelettes and heat them up to melt the cheese. Serve.

 

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September salads

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September is the month when summer and autumn meet, just like the ingredients that characterise it: this is what you are going to discover in September Salads.

So what are the September salads? First of all, a tasty Chicken salad with radicchio and melon balls that is also perfect for your lunch box to take to the office as a balanced and light meal, or it can be a nice dinner to ensure a quiet night.

The second recipe is tasty and colourful, versatile and suitable for meals at home or away from home, the Salad of citrus flavoured cherry tomatoes with Venere rice introduces us to the quintessential winter fruit, i.e. oranges, which I have used here together with lemon to flavour the cherry tomatoes and make them really special.

So more colours to cheer us up into the less sunny days of September.

If you fancy some richer salads, check out the May and its fortified salads.

Chicken salad with radicchio and melon balls

carbohydrates 3.3g per 100g – 8.93g per serving

Insalata-di-pollo-al-radicchio-e-sfere-di-melone

Ingredients for 4 servings

  • 500g chicken breast
  • 280g melon
  • 180g red radicchio
  • 120g dried tomatoes in olive oil*
  • extra virgin olive oil
  • Aged Balsamic Vinegar of Modena
  • sage
  • bay leaf
  • 1 teaspoon green peppercorns
  • 3 cardamom berries
  • 1 star anise berry
  • salt and pepper

Preparation

  1. Put a pan of water on the stove with a few sage leaves, a bay leaf, cardamom, star anise, green pepper and salt, and boil the chicken breast in it for 20 minutes. Once cooked, leave the chicken to cool in its stock.
  2. Assemble your salad by cutting the radicchio into strips and placing it on the bottom of the plate. Flavour it with the dried cherry tomatoes cut into strips, thread the cooled chicken over it and complete with melon balls.
  3. Season with a pinch of salt and pepper and drizzle with a little extra virgin olive oil and balsamic vinegar.

Salad of citrus flavoured cherry tomatoes and Venere rice

carbohydrates 13.7g per 100g – 39.79g per serving

Insalata-di-pomodorini-agli-agrumi-e-riso-Venere

Ingredients for 4 servings

  • 600g mixed coloured cherry tomatoes
  • 140g Venere rice
  • 120g Greek feta cheese
  • 80g pitted green olives*
  • 80g pitted black olives*
  • 1/2 orange with edible peel
  • grated lemon peel
  • basil
  • extra virgin olive oil
  • salt and pepper

*Ingredients whose labels must read “gluten-free” (or, in Italy, present on  Prontuario AIC)

Preparation

  1. Boil the Venere rice in lightly salted water and drain when al dente.
  2. Cut the cherry tomatoes in halves or quarters, add the sliced olives and season for 15 minutes with orange slices and grated lemon peel.
  3. Put the Venere rice in the salad bowl, cover it with the cherry tomato and olive mixture after removing the orange slices. Season with a drizzle of oil and some freshly-ground pepper (no need for salt as the salad contains salty ingredients) and complete with crumbled feta cheese and a few basil leaves.

 

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Full speed ahead: Summer omelette roll

Full speed ahead: Stuffed omelette roll

How many times have you arrived home at dinner time without having any ideas of what to prepare? The Summer omelette roll is a solution to many situations.

In fact, all you need is fresh eggs and a little grated Parmesan cheese to prepare the magical and tasty omelette disc, then you can create the stuffing according to what you find in your fridge and pantry: each time you can serve a roll with a different flavour and colour.

My advice is to always try to use a good amount of vegetables for the stuffing in order to balance the protein- and fat-rich omelette with vitamins and fibre. You can then serve it with a nice slice of wholemeal bread to get the right amount of carbohydrates.

If you are a fan of omelettes, try this Stuffed Omelette.

rotolo-di-frittata-estivo

Summer omelette roll

 carbohydrates per 100g negligible

Ingredients for 4 servings

  • 7 eggs
  • 125g cow’s milk mozzarella
  • 40g Parmigiano Reggiano cheese, grated
  • 1 tomato
  • a handful of lettuce
  • 1 tbsp olive pâté*
  • extra virgin olive oil
  • salt and pepper

**Ingredients specific for celiacs

*Ingredients whose labels must read “gluten-free” (or, in Italy, present on  Prontuario AIC)

Preparation

  1. Beat the eggs well in a bowl with a fork, add the Parmesan cheese and a pinch of salt and pepper.
  2. Put a little oil in a 25-28cm diameter non-stick frying pan and pour in the egg mixture. Cook it over medium heat and, when it has set, turn it over with the help of a lid.
  3. Place the omelette disc on a board and stuff it: spread the lettuce, place the sliced tomato and  mozzarella on top, then the olive pâté evenly distributed.
  4. Roll the omelette tightly, then cut the cylinder in half to serve so that the colours of the ingredients inside can be seen.

Version with gluten of Summer Omelette Roll

The recipe contains only naturally gluten-free ingredients.

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August salad: Pinzimonio with pistachio and courgette hummus

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For the month of August, I thought of a salad ideal for sharing with friends: Pinzimonio with pistachio and courgette hummus.

Once you have prepared this delicious hummus, you can use it not only to accompany many seasonal vegetables, but also to top bruschettas or season a pasta dish: a recipe with a thousand possibilities!

Pinzimonio can be used throughout a meal, i.e. it can be an appetiser, a main course or a side dish, it all depends on your appetite and the other courses you have planned for the meal.

You could serve Pinzimonio with Meat mini-pizzas.

pinzimonio-hummus-di-ceci-e-zucchine

Pinzimonio with pistachio and courgette hummus

 5.7g carbohydrates per 100g hummus

Ingredients for 6-8 servings

  • vegetables to taste (courgettes, carrots, celery, cherry tomatoes, etc.)
  • 200g courgettes
  • 150g cooked chickpeas
  • 40g pistachio nuts
  • lemon juice
  • extra virgin olive oil
  • water
  • salt and pepper

**Ingredients specific for celiacs

*Ingredients whose labels must read “gluten-free” (or, in Italy, present on  Prontuario AIC)

Preparation

  1. Place courgettes, chickpeas, pistachios and lemon juice in a blender and start blending. While continuing to blend, gradually add water and oil to obtain a creamy texture, then season with salt and pepper.
  2. Cut the vegetables into sticks, while leaving the cherry tomatoes whole and arrange everything in a serving dish with the hummus in a bowl in the centre or put the hummus in small single-serving bowls for each of the diners.

pinzimonio-hummus-di-ceci-e-zucchine

Version with gluten of Pinzimonio with pistachio and courgette hummus

The recipe contains only naturally gluten-free ingredients.

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Couscous with octopus and avocado

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Couscous combined with fish is a great classic, try it in this fresh version for summer: Couscous with octopus and avocado.

You can also indulge in the choice of the type of gluten-free couscous, the Bia company offers a wide range: maize and rice, chickpeas, peas, chickpeas and red lentils, buckwheat are all available options, although with this seasoning I would avoid buckwheat whose characteristic taste would risk covering that of fish.

Couscous combined with fish and vegetables, besides being a source of good fats such as avocado, makes this recipe a perfect one-course meal for lunch or dinner.

If you like couscous in summer, try also Couscous with prawn and courgette curry.

cous-cous-con-polpo-e-avocado

La ricetta del Couscous with octopus and avocado

15.3g carbohydrates per 100g

Ingredients for 4 servings

  • 1kg approx. octopus
  • 200g BIO Corn and rice couscous**
  • 200g courgettes
  • 100g avocado
  • 1 onion
  • 1 carrot
  • 1 celery stalk
  • 1 clove of garlic
  • lemon peel
  • extra virgin olive oil
  • mint
  • parsley
  • salt
  • pepper

**Ingredients specific for celiacs

*Ingredients whose labels must read “gluten-free” (or, in Italy, present on  Prontuario AIC)

Preparation

  1. Cook the octopus in a large saucepan with onion, carrot, celery and garlic, putting a few centimetres of water on the bottom and covering with a lid. Cook over low heat for about 45 minutes.
  2. Prepare the couscous according to the instructions on the packet, i.e. by soaking it with an equal amount of hot water.
  3. Julienne cut the courgettes and sauté them for a few minutes in a non-stick pan with a little oil. Season with salt and pepper.
  4. Separate the couscous well with a fork and season it by adding the courgettes, chopped mint and parsley, grated lemon zest, salt and pepper and a drizzle of extra virgin olive oil.
  5. Assemble the plates by placing the couscous on the bottom and the chopped octopus and avocado on top. Complete to taste with another drizzle of extra virgin olive oil and, if necessary, salt and pepper.

cous-cous-con-polpo-e-avocado

Version with gluten of Couscous with octopus and avocado

Replace the Corn and rice couscous with wheat couscous, while all other ingredients are naturally gluten-free.

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Summer vegetarian rolls

I think it has happened to everyone to have bought a product to be used in a recipe and then have the leftover part lying in a corner of the kitchen not knowing what to do with it: this is how Summer vegetarian rolls came about.

I had bought a packet of rice paper with the claim ‘gluten-free’ prominently displayed on the front because I wanted to cook some spring rolls in a moment of nostalgia for trips to Asia, but after using them for this recipe, the leftover sheets stared at me for a long time from the cupboard without me finding a creative and easy way to use them.

Then, obsessed by the heat and the desire for tasty snacks, I came up with the idea of trying to use the rice paper simply wet, so without the need to turn on the cooker or oven: they were so good that I decided to buy another packet of rice paper! Not only that: they will be ready in a matter of minutes!

If you are a fan of oriental flavours, also try the Basmati rice with curry, tuna and peppers.

Involtini-di-verdure-con salsa-di-soia-agrodolce

Summer vegetarian rolls 

 4.5g carbohydrates per roll without sauce

Ingredients for 1 roll

  • 1 sheet of rice paper*
  • 1 sprig garden rocket
  • 1 handful grated carrots
  • 1 tablespoon soft cheese
  • 1 scant teaspoon olive pâté*

Ingredients for the sauce for about 6 rolls

  • 4 spoonfuls rice oil
  • 2 spoonfuls apple vinegar
  • 1 tablespoon maple syrup*
  • 2 teaspoons of soy sauce*

Preparazione

  1. Soak the rice paper briefly in a bowl full of cold water.
  2. Spread the rice paper sheet out on a board and stuff it quickly so that it does not stick to the board itself: form a layer of rocket, lay the soft cheese in a sort of strip in the middle, also spread the olive pate and finally add a handful of grated carrots. Wrap everything up to form a fairly tight roll.
  3. Prepare the sauce for dipping the rolls: put all the ingredients in a small bowl and emulsify well using a fork.
  4. Serve the rolls with a small bowl containing the sauce in which to dip them.

Involtini-di-verdure-con salsa-di-soia-agrodolce

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Snow peas, asparagus and fruit: June salads

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As summer officially begins on 21st June, June salads will delight us with the addition of seasonal fruit.

Asparagus continues to be present, which we can enjoy with a mouth-watering cheese cream and plums for a salad that also becomes a green all-in-one dish, great to take to the office or to the pool in a convenient lunch box.

My salad with cooked vegetables features snow peas accompanied by carrots, but above all by the contrast of the sweetness of the figs and the saltiness of the crispy Prosciutto di Parma: as an appetiser, main course or as a one-course meal, the Salad of snow peas and figs will win you over with its explosion of flavours.

The tip I want to share with June salads is the use of spray oil, a very interesting way to dress our dishes. Why?

For two main reasons: the first is that we will use up to 90 per cent less oil for dressing, thus significantly reducing the calorie intake of the salads themselves; the second is that in the canned bag of Fratelli Mantova the oil is stored in the dark and protected from the air, thus guaranteeing ideal preservation.

My choice for these salads is avocado oil containing 100% oil extracted from the pulp of the avocado fruit, rich in vitamin E, with a light and delicate taste and texture.

For more ideas, see also the reinforced salads of May.

Asparagus and plum salad

carbohydrates 7.76g for 1 serving

insalata-di-asparagi-e-prugne

Ingredients for 1 salad

  • 3-4 asparagus
  • 50g plums
  • 30g soy milk*
  • 30g Ricotta cheese
  • 20g Robiola cheese
  • shelled pistachios
  • 1 lemon with edible zest
  • Fratelli Mantova’s avocado oil
  • salt and pepper

*Ingredients whose labels must read “gluten free” (or, in Italy, present on  Prontuario AIC)

Preparation

  1. With a mandoline, slice the asparagus into ribbons and marinate them for at least 15 minutes with a teaspoon of lemon juice, salt, pepper and a splash of avocado oil.
  2. Prepare a cream by mixing ricotta, robiola, grated lemon peel and a grinding of pepper.
  3. Assemble the salad by placing the asparagus ribbons in a salad bowl, the cheese cream, the plums cut into wedges and a sprinkling of shelled pistachios.

insalata-di-asparagi-e-prugne

Snow pea and fig salad

carbohydrates 9.58g for 1 serving

insalata-di-taccole-e-fichi

Ingredients for 1 serving

Preparation

  1. Slice the carrots into ribbons using a mandoline, season them with lemon juice, salt, pepper and a splash of avocado oil, then allow to rest for the time needed to prepare the other ingredients.
  2. Boil the snow peas in boiling salted water until cooked but still firm. Plunge them into cold water, then drain immediately.
  3. Place the Prosciutto slice on a plate and let it crisp up in the microwave or in a non-stick frying pan: in the microwave, set the oven on low power for short periods of time until the desired crispiness is reached; in the frying pan, do not grease the bottom and cook on low heat until crispy.
  4. Assemble the salad by placing the snow beans on the bottom of the salad bowl, the carrot ribbons and a well-washed fig cut into wedges, season with a pinch of salt, pepper and a splash of avocado oil, then finish by adding the crispy prosciutto slice.

insalata-di-taccole-e-fichi

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May and its fortified salads

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May brings us two ideas for what we call fortified salads, i.e. salads that are nutritionally complete and therefore perfect as one-course meals for lunch in the office, at school or for dinner.

The rule applies that ingredients must be in season in order to maximise their nutritional contribution, so asparagus and mixed greens, as well as frozen edamame beans, will be the vegetable protagonists of the dishes.

The protein part of our salads is mainly of animal origin, being represented by grilled chicken and egg, not forgetting the contribution of edamame beans, an excellent source of plant protein.

As always, fibre is our best ally and is provided not only by vegetables, but also by buckwheat grains, an excellent alternative to rice and cereals containing gluten (for those who can eat them).

So here’s how to prepare reinforced salads that you can put in your lunch box for an absolutely perfect lunch out.

Discover more ideas for your salads here!

Buckwheat and asparagus salad

carbohydrates 24.48g for the whole serving

insalata-di-saraceno-e-asparagi

Ingredients for 1 serving

  • 4 asparagus
  • 40g buckwheat grains*
  • 1 egg
  • 15g Pecorino Romano cheese in very thin slices
  • 1 teaspoon of lemon juice
  • extra virgin olive oil
  • salt and pepper

*Ingredients whose labels must read “gluten-free” (or, in Italy, present on  Prontuario AIC)

Preparation

  1. Cook buckwheat grains in lightly salted boiling water, then drain and set aside.
  2. Place 4 asparagus in a container suitable for microwave cooking and cook for 4 minutes at maximum power.
  3. Put a drizzle of extra virgin olive oil in a non-stick pan, break the egg into it and cook for a few minutes until the egg white is cooked.
  4. Assemble the salad by placing the buckwheat grains in a soup plate, add the asparagus cut in pieces; dress with a sauce prepared whisking a tablespoon of extra virgin olive oil, a teaspoon of lemon juice, salt and pepper.
  5. Lay the hot egg on top of the asparagus and complete with very thin slices of Pecorino Romano cheese and a grinding of pepper.insalata-di-saraceno-e-asparagi

Chicken and edamame salad

carbohydrates15.77g for the whole serving

insalata-di-pollo-ed-edamame

Ingredients for 1 serving

  • 120g chicken breast
  • 50g edamame beans
  • baby lettuce or mixed greens
  • 15g raisins
  • 2 tablespoons of soy milk*
  • 1 tablespoon of pumpkin seeds
  • 1 teaspoon of mayonnaise*
  • 1 teaspoon of lemon juice
  • salt and pepper

*Ingredients whose labels must read “gluten-free” (or, in Italy, present on  Prontuario AIC)

Preparation

  1. Boil the edamame beans in lightly salted water for a few minutes, then  throw them in cold water. Drain them and set them aside.
  2. Grill the chicken breast. Cut it into strips horizontally.
  3. Prepare the dressing by putting the mayonnaise, lemon juice and soy milk in a small bowl, mix well with a fork and season with salt and pepper.
  4. Place the desired amount of lettuce or mixed greens in a soup plate, add the edamame beans and lay the chicken on top. Season with the mayonnaise emulsion, then top with raisins and pumpkin seeds.

insalata-di-pollo-ed-edamame

Version with gluten of Fortified salads

These recipes contain only naturally gluten free ingredients, so no adaptation is necessary for their version with gluten.

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