Health and Wellness Associates
Pasta With Prosciutto, Edamame, and Carrots Recipe
Very Similar to Pasta Carbonara
This colorful pasta dish bursting with veggies is reminiscent of pasta carbonara, but with a healthier nutrition profile and lighter taste. Aside from the carrot ribbons, which could be prepared earlier in the day, it is not a make-ahead dish, so it may be best suited for gatherings which revolve around the kitchen.
- 2 large carrots
- 1 tablespoon cornstarch
- ½ cup water
- 2 cups lactose-free whole milk
- ¼ cup heavy cream
- 4 ounces sliced prosciutto
- 4 teaspoons garlic-infused olive oil, divided
- 1 teaspoon fresh lemon zest
- ½ teaspoon dried basil
- 1 ¼ cup frozen shelled edamame
- ¼ teaspoon salt
- 1/8 teaspoon freshly ground black pepper
- 10 ounces uncooked low-FODMAP
- pasta, short shapes like penne or rotini
- 5 tablespoons freshly grated Parmesan cheese
- Bring a large pot of salted water to a boil. Cover the pot, and turn heat down to hold water at a simmer.
- Peel the carrots and trim off the root ends. Hold a carrot firmly at one end and lay it on a cutting board. Place your vegetable peeler midway down the carrot and with very firm pressure, make a single long stroke down the carrot to the end to make a thin ribbon. Repeat, turning and rotating the carrot as needed until the entire carrot is turned into ribbons. Repeat with the second carrot. Set ribbons aside
- Place cornstarch in a medium bowl and add water. Whisk until no lumps remain. Whisk in milk and cream and set aside.
- Prepare the prosciutto by cutting the sliced meat into ribbons, lengthwise, then crosswise into 1/4-inch pieces. In a large 10- to 12-inch skillet or sauté pan, heat 1 teaspoon oil on medium-high. Add the sliced prosciutto and stir until it is crisp, 3 to 4 minutes. Remove the prosciutto to a plate and set aside.
- Turn heat under the skillet to medium, add the remaining oil and tilt to coat the pan. Whisk the milk mixture again to re-mix cornstarch, and pour in about 1 cup. Whisk until milk starts to thicken, just below the boiling point. Whisk remaining milk mixture again and add to the skillet.
- Stir in the lemon zest, basil, edamame, salt, and pepper and continue to heat with occasional stirring until milk simmers and thickens; do not boil. Continue to simmer, stirring frequently for 2 to 3 minutes, reducing heat if needed.
- Add carrot ribbons to the sauce, stirring to separate them from each other. Adjust heat to hold the skillet at a low simmer.
- While the edamame is cooking, add the pasta to the boiling water in the large pot and cook it to just under al dente (it will cook some more in the next step).
- Combine the drained pasta and the sauce in the larger of the two vessels, and simmer on medium-low, stirring occasionally until sauce is reduced and the pasta is tender, 2 to 4 minutes more. Stir 2/3 of the prosciutto into the pasta. Divide pasta evenly onto 4 plates and garnish each serving with the remaining prosciutto. Top each serving with Parmesan cheese.
Ingredient Variations and Substitutions
Pancetta can be substituted for prosciutto. Since this can be purchased already diced, it saves a step.
To make this recipe gluten-free, use gluten-free pasta.
Cooking and Serving Tips
Making the carrot ribbons requires a little practice but is a fun way to add pretty shapes and color to dishes. Once mastered, they can be used in all kinds of dishes, from salads to grain pilafs.
Pasta is considered “al dente” when it is tender on the outside but firmer (but not hard) at its core. Al dente pasta is somewhat chewy.
Health and Wellness Associates
Dr Gail Bohannan Gray