Italian cuisine.
Make it yours.

Ingredients

• 160 g rustic bread, 8 slices
• 400 g ripe tomatoes, diced
• 2 tbsp olive oil (27 g)
• 8 g fresh basil, chopped
• 1 garlic clove (3 g), minced
• ¼ tsp salt (1.5 g)

Method

1. Heat oven to 400°F (200°C). Arrange bread on a tray and toast 6–8 minutes until crisp at the edges.
2. Combine tomatoes, basil, garlic, oil and salt. Let stand 5 minutes.
3. Divide tomato mixture and its juices over the toast. Serve immediately, two slices per person.

Ingredients

• 600 g ripe tomatoes, sliced
• 250 g fresh whole-milk mozzarella, drained and sliced
• 10 g fresh basil leaves
• 1 tbsp olive oil (13.5 g)
• ⅛ tsp salt (0.75 g)
• ¼ tsp black pepper (0.5 g)

Method

1. Arrange tomatoes and mozzarella alternately on a platter.
2. Scatter basil over the top. Drizzle with oil and sprinkle with salt and pepper.
3. Divide into four equal portions and serve.

Ingredients

• 500 g cooked unsalted white beans, drained
• 150 g carrots, diced
• 100 g celery, diced
• 150 g onion, diced
• 400 g no-salt-added canned tomatoes, with juice
• 120 g kale, tough stems removed, chopped
• 2 tbsp olive oil (27 g)
• 2 garlic cloves (6 g), minced
• ½ tsp salt (3 g)

Also needed: 750 ml water.

Method

1. Warm oil in a large saucepan over medium heat. Cook onion, carrot and celery for 8 minutes, stirring.
2. Add garlic and cook 30 seconds. Stir in tomatoes, beans, salt and 750 ml water. Bring to a simmer.
3. Simmer partly covered for 20 minutes. Add kale and simmer 5–8 minutes until tender. Mash a few beans against the pan to thicken. Divide into four bowls.

Ingredients

• 400 g cooked unsalted white beans, drained
• 150 g carrots, diced
• 100 g celery, diced
• 150 g onion, diced
• 400 g no-salt-added canned tomatoes, with juice
• 300 g zucchini, diced
• 120 g dry small whole-wheat pasta
• 2 tbsp olive oil (27 g)
• 2 garlic cloves (6 g), minced
• 8 g fresh basil, chopped
• ½ tsp salt (3 g)

Also needed: 1.2 litres water, plus more if needed.

Method

1. Heat oil in a large saucepan. Cook onion, carrot and celery over medium heat for 8 minutes. Add garlic and stir 30 seconds.
2. Add tomatoes, beans, salt and 1.2 litres water. Simmer for 15 minutes.
3. Add zucchini and pasta. Simmer for the pasta package cooking time, usually 10–12 minutes, stirring often. Add water if needed.
4. Stir in basil and divide into six portions.

Ingredients

• 500 g cooked unsalted chickpeas, drained
• 180 g dry short pasta
• 400 g no-salt-added canned tomatoes, with juice
• 100 g onion, finely chopped
• 2 tbsp olive oil (27 g)
• 2 garlic cloves (6 g), minced
• 1 tsp dried rosemary (1 g), crushed
• ½ tsp salt (3 g)

Also needed: 750 ml water, plus more if needed.

Method

1. Warm oil in a saucepan. Soften onion over medium heat for 6 minutes; add garlic and rosemary for 30 seconds.
2. Add chickpeas, tomatoes, salt and 750 ml water. Simmer 10 minutes. Mash about a quarter of the chickpeas.
3. Add pasta and simmer, stirring frequently, for the package cooking time until tender. Add a splash of water if too thick. Divide into four bowls.

Ingredients

• 300 g dry spaghetti
• 800 g no-salt-added canned tomatoes, crushed
• 2 tbsp olive oil (27 g)
• 3 garlic cloves (9 g), minced
• 12 g fresh basil, torn
• ½ tsp salt (3 g)

Method

1. Heat oil in a wide saucepan over medium-low heat. Stir in garlic for 30 seconds without browning.
2. Add tomatoes and salt; simmer uncovered for 20 minutes, stirring occasionally.
3. Meanwhile cook spaghetti in unsalted boiling water according to its package. Reserve 150 ml cooking water; drain.
4. Toss spaghetti with sauce and basil. Add reserved water a little at a time to loosen, then divide into four portions.

Ingredients

• 280 g dry whole-wheat penne
• 500 g broccoli, small florets and thinly sliced stems
• 2 tbsp olive oil (27 g)
• 2 garlic cloves (6 g), minced
• 2 tbsp lemon juice (30 g)
• 2 tsp finely grated lemon zest (4 g)
• 40 g Parmesan, grated
• ¼ tsp salt (1.5 g)

Method

1. Cook pasta in unsalted boiling water according to its package, adding broccoli for the final 4 minutes. Reserve 200 ml cooking water, then drain.
2. Warm oil and garlic in the empty pan over medium-low heat for 30 seconds. Return pasta and broccoli.
3. Toss with lemon juice, zest, salt and Parmesan. Add enough reserved water to form a light coating. Divide into four portions.

Ingredients

• 300 g dry short pasta
• 300 g fresh spinach, chopped
• 250 g whole-milk ricotta
• 100 g whole-milk mozzarella, shredded
• 800 g no-salt-added canned tomatoes, crushed
• 1 tbsp olive oil (13.5 g)
• 2 garlic cloves (6 g), minced
• ½ tsp salt (3 g)

Method

1. Heat oven to 375°F (190°C). Cook pasta in unsalted water for 2 minutes less than package time; drain.
2. Heat oil in a saucepan, stir garlic for 30 seconds, then add tomatoes and salt. Simmer 10 minutes. Add spinach and stir until wilted.
3. Combine pasta, sauce and ricotta in a 2.5-litre baking dish. Top with mozzarella.
4. Bake 25–30 minutes until bubbling throughout and hot in the centre. Rest 5 minutes and divide into six portions.

Ingredients

• 280 g dry arborio rice
• 400 g mushrooms, sliced
• 120 g onion, finely chopped
• 2 tbsp olive oil (27 g)
• 20 g unsalted butter
• 40 g Parmesan, grated
• 10 g parsley, chopped
• ½ tsp salt (3 g)

Also needed: about 1.2 litres hot water. Nutrition uses enriched short-grain white rice as an arborio proxy.

Method

1. Keep 1.2 litres water hot in a small saucepan. Heat oil in a wide pan. Cook mushrooms over medium-high heat for 7–9 minutes until browned; transfer to a bowl.
2. Reduce heat to medium. Melt butter in the pan and soften onion for 5 minutes. Stir in rice for 1 minute.
3. Add hot water one ladle at a time, stirring frequently and adding more as each addition is absorbed. Cook 18–25 minutes until rice is tender with a slight bite.
4. Return mushrooms. Stir in salt, Parmesan and parsley. Add water for a flowing texture and serve immediately in four portions.

Ingredients

• 600 g raw boneless skinless chicken breast, 4 even cutlets
• 2 tbsp olive oil (27 g)
• 4 tbsp lemon juice (60 g)
• 2 garlic cloves (6 g), minced
• 1 tsp dried thyme (1 g)
• 10 g parsley, chopped
• ½ tsp salt (3 g)
• ¼ tsp black pepper (0.5 g)

Also needed: 100 ml water. Nutrition excludes side dishes.

Method

1. Pat chicken dry and pound to an even 1.5 cm thickness. Season with salt and pepper.
2. Heat oil in a large skillet over medium-high heat. Cook cutlets about 4–5 minutes per side; reduce heat if browning too quickly.
3. Add garlic and thyme, then lemon juice and 100 ml water. Simmer 2–5 minutes until the thickest part of each cutlet reaches 165°F (74°C).
4. Scatter parsley and divide chicken and all pan sauce among four plates.

Ingredients

• 600 g raw cod, 4 fillets
• 300 g cherry tomatoes, halved
• 300 g zucchini, thinly sliced
• 40 g pitted ripe olives, sliced
• 2 tbsp olive oil (27 g)
• 2 tbsp lemon juice (30 g)
• 10 g parsley, chopped
• ¼ tsp salt (1.5 g)

Method

1. Heat oven to 400°F (200°C). Cut four large sheets of baking parchment.
2. Divide zucchini among sheets; top each with a cod fillet, tomatoes and olives. Divide oil, lemon juice, salt and parsley among packets.
3. Fold parchment over and tightly crimp edges. Place packets on a baking tray.
4. Bake 18–22 minutes, depending on thickness, until fish reaches 145°F (63°C). Open carefully to avoid steam. Serve one packet per person.

Ingredients

• 500 g raw ground turkey, 93% lean
• 1 large egg (50 g without shell)
• 40 g plain dry breadcrumbs
• 20 g Parmesan, grated
• 800 g no-salt-added canned tomatoes, crushed
• 1 tbsp olive oil (13.5 g)
• 2 garlic cloves (6 g), minced
• 8 g basil, chopped
• ½ tsp salt (3 g), divided

Nutrition excludes pasta and other sides.

Method

1. Heat oven to 400°F (200°C). Line a tray with parchment. Mix turkey, egg, breadcrumbs, Parmesan and half the salt. Shape into 16 equal meatballs.
2. Bake 15–20 minutes. Meanwhile heat oil in a wide saucepan and stir garlic for 30 seconds. Add tomatoes and remaining salt; simmer 15 minutes.
3. Transfer meatballs to sauce and simmer gently 5–10 minutes until every meatball reaches 165°F (74°C) in its centre. Stir in basil.
4. Serve four meatballs and a quarter of the sauce per person.

Ingredients

• 800 g eggplant, sliced 1 cm thick
• 800 g no-salt-added canned tomatoes, crushed
• 150 g whole-milk mozzarella, shredded
• 40 g Parmesan, grated
• 2 tbsp olive oil (27 g)
• 2 garlic cloves (6 g), minced
• 10 g basil, torn
• ½ tsp salt (3 g)

Method

1. Heat oven to 425°F (220°C). Arrange eggplant on two parchment-lined trays. Brush with all the oil and roast 25–30 minutes, turning halfway, until tender.
2. Meanwhile combine tomatoes, garlic and salt in a saucepan. Simmer uncovered 20 minutes, then add basil.
3. Reduce oven to 375°F (190°C). Layer sauce, eggplant and cheeses in a 2-litre baking dish, finishing with cheese.
4. Bake 25 minutes until bubbling and golden. Rest 10 minutes, then divide into four portions.

Ingredients

• 6 large eggs (300 g without shells)
• 400 g zucchini, thinly sliced
• 100 g onion, thinly sliced
• 30 g Parmesan, grated
• 1 tbsp olive oil (13.5 g)
• ¼ tsp salt (1.5 g)
• ¼ tsp black pepper (0.5 g)

Method

1. Heat oven to 375°F (190°C). Heat oil in a 23 cm oven-safe skillet. Cook onion and zucchini over medium heat for 10–12 minutes until softened and excess liquid has evaporated.
2. Whisk eggs with Parmesan, salt and pepper. Pour over vegetables, stir once, then cook undisturbed for 2 minutes.
3. Transfer skillet to oven and bake 10–15 minutes until centre is set and reaches 160°F (71°C). Use an oven mitt for the hot handle.
4. Rest 5 minutes, then cut into four wedges.

Ingredients

• 300 g zucchini, cut in chunks
• 300 g eggplant, cut in chunks
• 250 g red bell pepper, cut in chunks
• 150 g onion, cut in wedges
• 2 tbsp olive oil (27 g)
• 1 tsp dried thyme (1 g)
• ½ tsp salt (3 g)
• ¼ tsp black pepper (0.5 g)

Method

1. Heat oven to 425°F (220°C). Cut vegetables into roughly 2 cm pieces.
2. Toss with oil, thyme, salt and pepper. Spread across two trays in a single layer without crowding.
3. Roast 30–35 minutes until tender and browned, turning once and swapping trays halfway. Divide into four side portions.

Ingredients

• 500 g cooked unsalted chickpeas, drained
• 400 g fresh spinach
• 2 tbsp olive oil (27 g)
• 3 garlic cloves (9 g), sliced
• 2 tbsp lemon juice (30 g)
• ¼ tsp salt (1.5 g)

Also needed: 60 ml water.

Method

1. Warm oil and garlic in a wide pan over medium-low heat for 1 minute without browning.
2. Add chickpeas and 60 ml water. Cover and simmer 5 minutes.
3. Add spinach in batches, stirring until wilted. Cook uncovered 3–5 minutes to evaporate excess liquid. Stir in lemon and salt. Divide into four portions.

Ingredients

• 500 g cooked unsalted white beans, drained
• 300 g tomatoes, diced
• 60 g red onion, finely diced
• 20 g parsley, chopped
• 2 tbsp olive oil (27 g)
• 3 tbsp lemon juice (45 g)
• ¼ tsp salt (1.5 g)
• ¼ tsp black pepper (0.5 g)

Method

1. Whisk oil, lemon juice, salt and pepper in a large bowl.
2. Fold in beans, tomatoes, onion and parsley. Let stand 10 minutes for flavours to blend.
3. Divide into four portions. Refrigerate promptly if not serving immediately.

Ingredients

• 180 g dry whole-grain yellow cornmeal for polenta
• 500 g mushrooms, sliced
• 2 tbsp olive oil (27 g)
• 40 g Parmesan, grated
• 2 garlic cloves (6 g), minced
• 10 g parsley, chopped
• ½ tsp salt (3 g), divided

Also needed: 900 ml water, plus more as needed.

Method

1. Bring 900 ml water and half the salt to a simmer. Gradually whisk in cornmeal.
2. Cook over low heat, stirring frequently, for 30–40 minutes or according to package, until smooth and tender. Add hot water as needed to keep it soft.
3. Meanwhile heat oil in a large skillet. Brown mushrooms in two batches over medium-high heat, 7–10 minutes total. Add garlic and remaining salt; stir 1 minute.
4. Stir Parmesan into polenta. Divide among four bowls, top with mushrooms and parsley.

Ingredients

• 2 large pears (360 g edible flesh), halved and cored
• 120 g whole-milk ricotta
• 20 g walnuts, chopped
• 4 tsp honey (28 g)
• ½ tsp ground cinnamon (1 g)

Also needed: 60 ml water. Contains milk and walnuts.

Method

1. Heat oven to 375°F (190°C). Place pear halves cut-side up in a small baking dish with 60 ml water.
2. Cover with foil and bake 20 minutes. Uncover and bake 5–10 minutes longer until tender.
3. Divide ricotta among warm pears. Sprinkle with walnuts and cinnamon and drizzle with honey. Serve one half per person.

Ingredients

• 200 g all-purpose flour
• 120 g sugar
• 150 g plain whole-milk yogurt
• 2 large eggs (100 g without shells)
• 70 g olive oil
• 2 tbsp lemon juice (30 g)
• 2 tsp finely grated lemon zest (4 g)
• 2 tsp baking powder (8 g)
• ⅛ tsp salt (0.75 g)

Method

1. Heat oven to 350°F (175°C). Line the bottom and sides of a 20 cm round cake tin with parchment.
2. Whisk eggs, sugar, yogurt, oil, lemon juice and zest. In another bowl combine flour, baking powder and salt.
3. Fold dry ingredients into wet just until combined. Pour into tin and smooth the top.
4. Bake 35–45 minutes until a skewer inserted in the centre comes out clean. Cool 15 minutes in the tin, then transfer to a rack. Cut into ten slices.