Regional Italian and Sicilian pasta sauces - Cover Story

Vegetarian Journal, Nov-Dec, 2001 by Nancy Berkoff

TOMATO SAUCE I
SALSA DI POMODORO
(Serves 5-7)

From Naples comes pommarola, the
famous tomato sauce of Italy. There are
many Neapolitan tomato sauces, and
we have included several for you to try.
Add fresh or dried herbs, pickled capers,
chopped olives, fresh tomatoes, or
onions to create new sauces. This basic
tomato sauce freezes well.

4 cups peeled and chopped fresh tomatoes or
4 cups drained, chopped canned tomatoes
1/2 teaspoon black pepper
1/4 cup olive oil

In a large pot, combine tomatoes and
pepper. Cook over medium heat, stirring,
for 30 minutes or until tomatoes
are very soft and mushy. Remove
from heat, stir in olive oil, cover, and
refrigerate until ready to use.

Total calories per serving: 127    Fat: 11 grams
Carbohydrates: 7 grams             Protein: 1 gram
Sodium: 13 milligrams              Fiber: 2 grams
TOMATO SAUCE II
SALSA NAPOLETANA
(Serves 4)

Use this Neapolitan sauce to top reggie
pizzas, to toss with pasta, couscous,
brown rice, or quinoa, or to top a
grilled veggie sandwich.

1 3/4 caps drained, canned, diced tomatoes
1/4 cup chopped onions
5 whole peppercorns
1 bay leaf
1/4 cup chopped carrots
2 cloves garlic, sliced
1 teaspoon dried thyme
2 Tablespoons olive oil
3 Tablespoons red wine, if desired

Place tomatoes in a large saucepan.
Add onions, peppercorns, bay leaf,
carrots, and garlic. Cook for 15 minutes,
covered, over medium heat.
Remove from heat and strain out
veggies and bay leaf. Return to
heat. Add thyme, olive oil, and red
wine, and allow to simmer for at
least 30 more minutes or until
sauce is very flavorful and slightly
thickened.

Total calories per serving: 102   Fat: 7 grams
Carbohydrates: 8 grams            Protein: 1 gram
Sodium: 144 milligrams            Fiber: 3 grams
TOMATO SAUCE III
SUGO DI POMODORO
FRESCO
(Serves 4)

This is an uncooked tomato sauce,
great for fresh tomatoes that are ripe or
overly ripe. This sauce is not meant to
sit, as it is most flavorful freshly prepared
and served. This sauce will not
freeze well, so make just enough to top
al dente pastas, rice, or steamed greens.

1 1/2 pounds (about 4 cups) peeled, seeded,
  and chopped fresh tomatoes
3 chopped green onions
2 cloves garlic, minced
3 Tablespoons chopped fresh basil
2 Tablespoons olive oil

Combine all ingredients in a glass or
plastic bowl (not metal). Spoon over
hot pasta and serve immediately.

Total calories per serving: 105    Fat:   7 grams
Carbohydrates: 10 grams            Protein: 2 grams
Sodium: 18 milligrams              Fiber: 2 grams
GREEN SAUCE I
PESTO SAUCE
(4-6 servings)

Genoa is the main city of Liguria, on
the northwest coast of Italy. Genoa's
traditional sauce is pesto, made with
a mortar and pestle to crush pine nuts
and herbs in order to extract flavor.
We've modernized the technique,
using less elbow grease and more electricity.
Pesto is a high-fat sauce, so use it
very sparingly. Coat hot or cold veggies
with it, or serve with breadsticks.

1/2 cup olive oil
1 cup washed fresh basil leaves
4 whole doves garlic, peeled
2 Tablespoons pine nuts
1 Tablespoon chopped fresh parsley

Combine all ingredients in a blender
and process until smooth.

Total calories per serving:270    Fat: 29 grams
Carbohydrates: 2 grams            Protein: 2 grams
Sodium: 2 milligrams              Fiber: 1 gram

Note: Pesto is usually made with basil
and pine nuts. Some chefs like to use
fresh spinach (not frozen) to replace some
or all of the basil. Walnuts can be used to
replace some or all of the pine nuts to
create a new flavor.
GREEN SAUCE II
SALSA VERDE
(Serves 4-6)

Bread is an essential part of every
Italian regional cuisine. This uncooked
sauce utilizes extra pieces of bread, and
imbues them with the flavor of Sicily.
Use as a salad dressing for cold pasta,
rice, or tofu, or for grilled vegetables.

3 slices white bread
1/2 cap white wine vinegar
3 Tablespoons chopped fresh parsley
3 Tablespoons capers
4 garlic doves, minced
2 Tablespoons olive oil

Tear bread and soak it in vinegar for
10 minutes. Squeeze bread dry and
place in a blender or food processor.
Blend with parsley, capers, and garlic
until just smooth. Add olive oil and
blend only until just combined.

Total calories per serving: 127     Fat: 8 grams
Carbohydrates: 16 grams             Protein: 4 grams
Sodium: 298 milligrams              Fiber: 2 grams
ROASTED VEGETABLE
SAUCE ABRUZZI
(Serves 8-10)

The wonderful farmlands of Abruzzi
inspired this colorful sauce. Make several
batches at once; serve one as a
vegetable entree, and puree the others
to be used either as a sauce or as a
soup with pasta, cooked beans, or
polenta (cornmeal prepared as a thick
cereal).

4 sprigs parsley
1/2 cup chopped carrots
1 stalk celery, chopped
1 puled garlic clove
1/4 teaspoon dried oregano
2 Tablespoons olive oil
1 cup chopped onions
1/2 cup chopped bell peppers
1 1/2 cups peeled and diced boiling potatoes
3/4 cup diced zucchini

Preheat oven to 375 degrees.

Place parsley, carrots, celery,
garlic, and oregano in a food processor
or blender and process until
finely chopped. Grease a baking
dish with olive oil. Layer remaining
ingredients in the dish, sprinkling
each layer with the parsley blend.
Bake, covered, for 45 minutes or
until vegetables are tender. Serve as
a casserole, or puree and serve as a
sauce. After pureeing, the sauce can
be frozen for up to 2 months.

Total calories per serving: 69    Fat: 4 grams
Carbohydrates: 9 grams            Protein: 1 gram
Sodium: 10 milligrams             Fiber: 2 grams
GARLIC AND OIL SAUCE
AGLIO E OLIO
(Serves 5-7)

Although fairly high in fat, this backbone
of Southern Italian cuisine is
meant to be used sparingly, merely to
coat pasta or vegetables. Be sure to
allow the garlic to become only golden
brown, never to scorch. Burnt garlic
gives bitterness to cooked dishes. Add
finely minced vegetables or onions to
create new flavors.

3/4 cup olive oil
5 garlic cloves, minced
1/3 cup fresh, chopped parsley
1/2 teaspoon dried oregano
1/2 teaspoon white pepper

Heat olive oil in a frying pan for 2
minutes. Add garlic, and cook over
low heat, stirring, until garlic is
golden (not brown, which will taste
terrible), about 3 minutes. Stir in
parsley, oregano, and pepper. Cook
and stir for one minute.

Total calories per serving: 293     Fat: 32 grams
Carbohydrates: 1 gram               Protein: < 1 gram
Sodium: 3 milligrams                Fiber: < 1 gram
PASTA PUGLIESI
(Serve 4)

This is an example of a dish that creates
its own sauce. As a variation, substitute
finely chopped kale or broccoli rabe for
broccoli.

4 Tablespoons olive oil, divided
4 garlic doves, minced
2 teaspoons red pepper flakes
1 pound uncooked pasta, such as small shells,
  rotini, or fusilli
1 1/2 cups fresh broccoli florets
1 teaspoon chopped fresh parsley

Place 2 Tablespoons olive oil in a frying
pan and heat. Quickly saute garlic
and red pepper flakes for 2 minutes.
Set aside.

Cook pasta according to package
until just tender (al dente). Drain, but
save pasta water and cook broccoli in
same pot. Drain and set aside.

Place remaining olive oil in a large
pot and heat for 1 minute. Add parsley
and stir to combine. Mix in pasta and
broccoli, remove from heat, and serve
over pasta immediately.

Total calories per serving: 541    Fat: 16 grams
Carbohydrates: 85 grams            Protein: 16 grams
Sodium: 14 milligrams              Fiber: 5 grams