By Sheldon Margen and Dale A. Ogar
Contrary to a lot of unsubstantiated hype, pasta does not cause you to gain weight (unless you eat too much of it), it does not raise cholesterol (unless you top it with highly saturated fats), and it does not raise blood sugar (when eaten as part of a meal, it is actually a low glycemic index food). When purchased in the dry form, it will keep almost forever and thus can be part of a pantry that provides for immediate access to nutritious meals. Enriched pasta is a good source of B vitamins, folate and selenium, and if you throw tomatoes and olive oil into the mix, you have some the best parts of the Mediterranean diet in one simple dish.
Some people find cooking pasta to be a daunting task. It really isn't difficult, but you do have to pay attention. The key to good pasta (both from an epicurean and health point of view) is not to overcook it. While pasta cooked to the "al dente" (tender, but still firm to the bite) phase is low on the glycemic index, the more it is cooked, the more it breaks down and moves higher on the list.
Cooking perfect pasta requires plenty of water so that pasta will cook evenly, in about 4 quarts of water per pound of pasta, and a generous sized pot. Then you will not find it necessary to add oil to keep the pasta from sticking. Adding salt to the cooking water is an old trick, but if you are sodium-sensitive or worried about your blood pressure, you can eliminate the salt.
Bring the water to a boil in a covered pot. Once the water reaches a full roiling boil, uncover the pot and throw in the pasta, stirring occasionally to keep it from clumping. A wooden fork or a special pasta fork comes in handy for this. The cooking time depends on the type of pasta you're using, its thickness and its shape. From the moment you put the pasta into the boiling water, calculate the cooking time shown on the package and add two minutes. Most pasta producers don't tell you this, but their cooking time is measured from the restarting of the boil. The package directions are usually accurate if you're using the entire package at once, but you may find that they overestimate the cooking time for smaller amounts. Once you find a brand of pasta you like and you determine the best cooking time, it makes sense to stick with it.
Start checking the pasta about halfway through the recommended cooking time. Take a piece out of the pot and run it under some cool water. Bite into it. If it's still hard and white in the middle, keep on cooking. If it's almost cooked through, try another sample in about 45 seconds. When it is done to perfection it will be translucent in the center and firm but not hard.
Once it is finished cooking, strain it into a colander, being very careful not to get burned by the steam and hot water splash. It's important to strain it a few minutes before the end of the cooking time indicated. Once you have strained the pasta, do not let it sit because it will clump together. Mix it immediately with some sauce or olive oil. If the sauce you are using is fairly dry, add a bit of the cooking water back to the pasta.
If you gave up fettucini alfredo first because it was too high in fat and then because it was too high in carbs, here's some good news. We have a recipe from our "Wellness Kitchen" that everybody can enjoy.
Chicken Fettucini Alfredo
10 ounces fettuccine
3/4 pound skinless, boneless chicken breasts cut into 1-inch chunks
2 tablespoons flour
2 teaspoons olive oil
1 cup low-fat or nonfat milk
3/4 teaspoon salt
1/2 teaspoon pepper
1/4 teaspoon nutmeg
1 cup frozen peas
1/4 cup grated Parmesan cheese
1/3 cup fat-free half and half
In a large pot of boiling water cook the fettuccine according to package directions. Drain, reserving 1/3 cup of cooking water.
Meanwhile, dredge the chicken in the flour, shaking off the excess.
In a large, non-stick skillet, heat the oil over medium heat. Add the chicken and cook, stirring until lightly browned, about 2 minutes. Gradually add the milk, stirring until smooth. Add the reserved 1/3 cup pasta cooking water, salt, pepper and nutmeg. Bring to a boil, reduce to a simmer and add the peas. Cook until the sauce is slightly thickened and the chicken is cooked through, about 2 minutes. Transfer to a large bowl, add the fettuccine, Parmesan and fat-free half and half, then toss to combine.
Sheldon Margen, M.D., is a professor of public health at the University of California at Berkeley. Dale A. Ogar is managing editor of the University of California at Berkeley "Wellness Letter." They are the authors of "Wellness Kitchen Cookbook," The Simply Healthy Lowfat Cookbook (Rebus, 1995), "The Wellness Lowfat Cookbook" and The Wellness Encyclopedia of Food and Nutrition (Rebus, 1992).
