Guilt-Free Pea Carbonara by Bill Telepan
(CBS) CBS News asked New York chef Bill Telepan to try a healthy make-over of one of his most popular dishes - pea carbonara. Telepan says it's one of his daughter's favorites and kid approved.
Traditionally, pea carbonara is a pasta dish made with pancetta, egg yolk and butter. American chefs often add heavy cream to the caloric landslide.
But Telepan has been practicing his healthy skills as of late, as executive chef of Wellness in the Schools, a program that's helping New York City school kids trade tater tots for healthier choices like fresh veggie chili and Asian-style roasted chicken.
For us, Telepan crafted a pea carbonara that replaces the pancetta with flavorful mushrooms, exchanges butter for olive oil - a much healthier fat - and ditches the heavy cream.
A version with the classic egg yolk on top clocks in only 323 calories and 17g of fat. If that's too much, ditch the egg and cut it down to 269 calories and 12g of fat.
Did we mention you can finish the entire dish in less than 20 minutes? Now that's a healthy education.
INGREDIENTS
8 ounces spaghetti
3 tablespoon extra virgin olive oil
4 ounces sliced garlic
4 ounces sliced mushrooms, crimini or something wild like morels
1 cup cooked peas
1/2 cup lightly packed basil leaves, torn into pieces
1/4 cup vegetable or chicken stock or water
4 egg yolks
Parmigiano for grating
INSTRUCTIONS
-- Cook pasta according to box instructions in lightly salted water (generally 10-12 minutes)
-- While spaghetti is cooking, heat oil and garlic in a large saute pan until the garlic turns golden brown, about 3 minutes.
-- Add mushrooms and a pinch of salt, stir and cook cover for 3 minutes.
-- Remove cover and add the stock or water and cook until the liquid has evaporated, about 2 minutes.
-- Add peas with a pinch of salt and cook 2 minutes.
-- Add spaghetti and cook 30 seconds on high heat, add basil and adjust seasoning.
-- Place into 4 serving bowls and optionally top with egg yolks and Parmigiana cheese
NUTRITION
Serves 4
Calories: 323 (without egg yolk 269 calories)
Total Fat: 17g (without egg yolk 12.4g)
Saturated Fat: 4g (without egg yolk 2.5g)
Polyunsaturated Fat: 2g
Monounsaturated Fat: 10g
Cholesterol: 209mg
Sodium: 76mg
Total Carb: 33g
Dietary Fiber: 4g
Sugars: 3g
Want More Great Food? Visit Bill Telepan at Telepan Restaurant.
