Best healthy Italian food recipes for wonderful dinner!

Italian food recipes

Italian food recipes are generally very decadent and rich that they are jam-packed with calories and fat. Still, it is difficult to resist, especially because Italian cuisine is one of  most popular ones in the world. The good news for you is that there are several of healthy Italian food recipes which provides so little calories yet taste wonderful and easy to prepare and process. Therefore, you can enjoy Italian foods recipes without feeling guilty and worrying about extra fat.

22 Best Healthy Italian Food Recipes – Best Recipes For A Full Dinner

best healthy italian food recipes download

The Italian cuisines almost quite popular and famous around the world.

There are some dishes in this list you might have enjoyed before and some you just heard about. However, they all are the dishes which are eye-catching and mouth-watering as you will want to eat right away just after looking at the picture. Plus, they are also very good for your overall physical and mental health at all. Check out these tasty and healthy Italian food recipes and choose some of them to give your family right tonight.

1. Lemon Pepper Shrimp Scampi

lemon pepper shrimp scampi download

Lemon pepper shrimp scampi is the first healthy Italian food recipes I would like to share with you today. Normally, shrimp scampi gets a kick, both flavorfully and nutritionally, in the pants from this recipe. You can cook the shrimp with a proper amount of butter to get the silky mouth-feeling and the taste of classic scampi, then making a garlicky sauce with pepper and lemon to get greater flavor. Shrimp atop cooked with orzo will become your full meal for the dinner without giving you a large amount of calories (just 403 calories).

Ingredients:

  • 1/4 teaspoon freshly ground black pepper
  • 2 tablespoons fresh lemon juice
  • 2 teaspoons minced fresh garlic
  • 1 1/2 pounds peeled and deveined jumbo shrimp
  • 7 teaspoons unsalted butter, divided
  • 1/2 teaspoon salt, divided
  • 2 tablespoons chopped fresh parsley
  • 1 cup uncooked orzo

2. Pasta With Zucchini And Toasted Almonds

pasta with zucchini and toasted almonds download

Fresh pasta from the refrigerated section can not only be cooked faster than dried, it also has more delicious flavor and taste.

The chewy texture of the pasta is an incomparable enhancement. Pasta will be mixed with a marinated tomatoes, mint, and zucchini, with a sprinkle of almonds. You can serve this dish with a light salad to get a full vegetarian meal, or add chicken or shrimp for an entire one-dish dinner.

Ingredients:

  • 3 tablespoons sliced almonds, toasted
  • 1/3 cup fresh grated pecorino Romano cheese (1 1/2 ounces)
  • 3 tablespoons fresh chopped mint, divided
  • 3/4 cup less-sodium, fat-free chicken broth
  • 3 cups (about 1 pound) chopped zucchini
  • 1 1/2 teaspoons bottled minced garlic
  • 1 (9-ounce) package refrigerated linguine
  • 5 teaspoons extra-virgin olive oil, divided
  • 1/4 teaspoon sugar
  • 1/2 teaspoon freshly ground black pepper
  • 3/4 teaspoon kosher salt
  • 2 teaspoons fresh lemon juice
  • 1 teaspoon minced fresh thyme
  • 2 tablespoons minced shallots
  • 2 cups cherry tomatoes, halved

3. Filet Mignon With Arugula Salad

filet mignon with arugula salad download

This is also one of the best Italian food recipes for you to try right tonight because it is very delicious and good for health. A good steak will take you a very short time to prepare, making this recipe so fast to be cooked. What you need to do is just sprinkling the meat with pepper and salt, cook the mixture within about eight to ten minutes or until the right doneness and tada! You are totally done!

Ingredients:

  • 1 (5-ounce) bag baby arugula
  • 2 tablespoons fresh lemon juice
  • 1 package presliced cremini mushrooms (8-ounce)
  • 1/2 cup prechopped red onion
  • 2 teaspoons butter
  • 1/4 teaspoon black pepper, divided
  • 1/2 teaspoon salt, divided
  • 4 beef tenderloin steaks, trimmed (4-ounce)
  • Cooking spray

4. Mediterranean Salmon Salad

mediterranean salmon salad download

There are always a lot of ways to cook a dish with salmon rather than a fillet or steak with some vegetables. You just need to flake the salmon apart and incorporate it into this salad and adds some more flavors to make the salmon tastier.

Ingredients:

  • 2 tablespoons crumbled feta cheese
  • 3 tablespoons fresh lemon juice
  • 4 pitted kalamata olives, chopped
  • 1/4 cup chopped green onions
  • 1/2 cup chopped red bell pepper
  • 2 cups torn spinach
  • Cooking spray
  • 1/8 teaspoon black pepper
  • 1/4 teaspoon dried oregano
  • 1/4 teaspoon salt
  • 2 one-inch thick salmon fillets (6-ounce)
  • 1/2 cup uncooked orzo

5. Chicken Puttanesca

chicken puttanesca

This classic dish stays within 20 minutes, but still dresses to impress. You should serve this dish with angel hair pasta.

Ingredients:

  • 1 canned anchovy fillet, chopped
  • 1/4 teaspoon salt
  • 1/2 teaspoon crushed red pepper
  • 1 1/2 teaspoons capers, chopped
  • 1 tablespoon chopped fresh oregano
  • 1/4 cup sliced green olives
  • 2 cups chopped tomato
  • 3 garlic cloves, minced
  • 1/4 cup minced fresh onion
  • 4  boneless, skinless chicken breast cutlets (4-ounce)
  • 1 1/2 tablespoons olive oil, divided

6. White Pizza With Tomato And Basil

white pizza with tomato and basil download

The crushed red pepper in this recipe is optional but if you can take the heat, it will help this pizza get more wonderful flavor. You should heat a cookie sheet in the oven before putting this pizza on it to get crisper crust.

Ingredients:

  • 1/2 cup shredded fresh mozzarella cheese (2 ounces)
  • 1/2 cup part-skim ricotta cheese
  • 1/4 cup small basil leaves
  • 1/4 teaspoon black pepper
  • 1/2 cup sliced small tomatoes
  • 3 tablespoons refrigerated pesto with basil
  • Crushed red pepper (optional)
  • Cooking spray
  • 1 teaspoon cornmeal
  • 1 Italian cheese-flavored thin pizza crust (10-ounce)

7. Lemony Chicken Saltimbocca

lemony chicken saltimbocca download

Chicken cutlets in this one of the healthy Italian food recipes will be wrapped with prosciutto and combine with fresh sage and it is suitable for every special occasion of the year. You can serve this savory and light dish over a bed of polenta or angel hair pasta to catch all the sauce.

Ingredients:

  • Lemon wedges (optional)
  • 1/2 teaspoon cornstarch
  • 1/4 cup fresh lemon juice
  • 1/3 cup lower-sodium, fat-free chicken broth
  • 4 teaspoons extra-virgin olive oil
  • 2 ounces very thinly sliced prosciutto
  • 12 fresh sage leaves
  • 1/8 teaspoon salt
  • 4 (4-ounce) chicken cutlets

8. Pasta With Prosciutto And Spinach

pasta with prosciutto and spinach download

Cheese tortellini will add wonderful flavor and creaminess to this recipe, making it super-easy to prepare and cook. Beyond the pasta, you just need to cook spinach (kale, chard, or almost every other veggie) and toss things together. You can also substitute pancetta or bacon for the prosciutto, but if so, you need to cook it until crisp before adding to the pasta.

Ingredients:

  • 2 ounces prosciutto, thinly sliced
  • 1/4 teaspoon black pepper
  • 1/4 cup preshredded Parmesan cheese (1 ounce)
  • 1 package fresh baby spinach (6-ounce)
  • 6 large garlic cloves, finely chopped
  • 1 teaspoon olive oil
  • 1 tablespoon pine nuts
  • 1 package fresh cheese tortellini (9-ounce)

9. Italian Sausage Soup

italian sausage soup

Italian sausage is very delicious itself, and simmering the sausage in a soup will give every spoonful wonderful flavor. This dish is very simple to prepare and cook and adaptable to whatever lying within your reach. You can use the shells with pasta and spinach with any other veggie, and you can add whatever you like to make the dish your favorite. You can try adding garbanzo and canellini beans in addition or instead of pasta, or oregano or fresh thyme on top of basil.

Ingredients:

  • 2 tablespoons chopped fresh basil
  • 2 tablespoons fresh grated Romano or Parmesan cheese
  • 2 cups bagged baby spinach leaves
  • 1/2 cup uncooked small shell pasta
  • 1 can diced tomatoes with oregano, garlic, and basil (14.5-ounce)
  • 2 cups less-sodium, fat-free chicken broth
  • 8 ounces sweet or hot turkey Italian sausage

10. Shrimp Arrabbiata

shrimp arrabbiata

This is also one of the best Italian food recipes you can give your family for dinner without having to spend too much time and efforts making it. Arrabbiata is a spicy sauce with tomato and red pepper that is originated in Rome. The simple sauce can top tofu, pork, chicken, scallops, or your favorite vegetables over the pasta to make it simpler to make.

Ingredients: 

  • 2 tablespoons chopped fresh parsley
  • 1 can diced tomatoes, undrained (14.5-ounce)
  • 2 tablespoons tomato paste
  • 1/2 teaspoon crushed red pepper
  • 1/2 teaspoon dried basil
  • 2 teaspoons bottled minced garlic
  • 1/2 cup prechopped onion
  • 1/4 teaspoon salt
  • 1 pound large peeled shrimp, deveined
  • 2 tablespoons olive oil, divided
  • 6 ounces fresh linguine

11. Asparagus And Chicken Carbonara

asparagus and chicken carbonara download

The creamy, thick sauce of a good carbonara is a great treat for cold winter days. If you want the eggs not to curdle but to thicken, just add a little pasta cooking water to the mixture. This will help to ensure the proper consistency. If you cannot find asparagus, you totally can opt for broccoli or snap beans as a nice replacement.

Ingredients:

  • 4 bacon slices, cooked and crumbled
  • 1/2 teaspoon freshly ground black pepper
  • 3/4 teaspoon salt
  • 3 tablespoons finely fresh chopped flat-leaf parsley
  • 1/2 cup fresh grated Parmesan cheese (2 ounces)
  • 2 cups (8 ounces) chopped boneless, skinless rotisserie chicken breast meat
  • 1/4 cup dry vermouth
  • 1/2 cup chopped onion
  • 2 teaspoons olive oil
  • 1/2 cup evaporated fat-free milk
  • 1/2 cup egg substitute
  • 2 cups slices 1-inch asparagus (about 3/4 pound)
  • 8 ounces uncooked spaghetti

12. Onion-Smothered Italian Burgers

onion-smothered italian burgers download

Believe or not, hamburger totally can be a full one-dish dinner for busy moms. Hamburgers are a quintessential American food, but the Parmesan and herbs in the patties and a topping of balsamic-caramelized onions themselves make this food become perfectly Italian. If you must have a cheeseburger, you can melt half 1 oz. of part-skim mozzarella over each patty. This just give you 2.3 grams of fat and 36 calories per serving, so do not worry too much about gaining weight unintentionally.

Ingredients:

  • 4 (1 1/2-ounce) hamburger buns
  • Cooking spray
  • 1 pound ground beef, extra lean
  • 1/4 teaspoon dried basil
  • 1/2 teaspoon garlic powder
  • 1 teaspoon dried oregano
  • 2 tablespoons tomato paste
  • 3 tablespoons fresh Parmesan cheese
  • 1 tablespoon balsamic vinegar
  • 1/8 teaspoon black pepper
  • 1/4 teaspoon salt
  • 2 teaspoons sugar
  • 2 cups thinly sliced Vidalia or any kind of sweet onion
  • 1 teaspoon olive oil

13. Grouper With Puttanesca Sauce

grouper with puttanesca sauce download

Lest you think Italian cuisine is unchanging and set in stone, puttanesca sauce did not exist until the 1950s or 1960s. There are a lot of special legends about its origin, but all point to a chunky and flavorful tomato sauce with capers and olives.

You can pair it with meaty grouper, but another chicken or white-fleshed fish can be great replacements as well. For even more authenticity, you can opt for anchovy and tomatoes for the sauce.

Ingredients:

  • 1/4 cup chopped fresh flat-leaf parsley (optional)
  • 2 tablespoons capers
  • 1/3 cup pitted chopped kalamata olives
  • 1 can whole tomatoes, drained (28-ounce)
  • 1/4 teaspoon dried oregano
  • 1 tablespoon bottled minced garlic
  • 1 cup thinly sliced onion
  • 1 1/2 teaspoons olive oil
  • Cooking spray
  • 1/4 teaspoon black pepper
  • 1/8 teaspoon salt
  • 4 flounder or grouper fillets (6-ounce)

14. Bow Ties With Tomatoes, Feta, And Balsamic Dressing

bow ties with tomatoes, feta, and balsamic dressing download

You might not believe in your eyes but there are actually some green grapes in this recipe. Their crisp, juicy, and bright sweetness will perfectly combine with tomatoes and give us a nice contrast to feta’s creamy tang. In addition to the pan-grilled asparagus, you can also use vegetable sautéed grilled with pepper, salt, and garlic to make a great side. You can also opt for kale, broccoli, and spinach. This dish can also help to improve your skin.

Ingredients:

  • 1 package reduced-fat crumbled feta cheese (4-ounce)
  • 4 teaspoons extra-virgin olive oil
  • 1/4 teaspoon freshly ground black pepper
  • 1/2 teaspoon salt
  • 1/2 teaspoon bottled minced garlic
  • 1 teaspoon Dijon mustard
  • 2 teaspoons capers
  • 2 tablespoons chopped shallots
  • 2 tablespoons white balsamic vinegar
  • 1/3 cup thinly sliced fresh basil leaves
  • 1 cup seedless green grapes, halved
  • 2 cups grape tomatoes, halved
  • 6 ounces uncooked farfalle (bow tie pasta)

15. Tomato-Mozzarella Pizza

tomato-mozzarella pizza download

Everybody wants to eat pizza at least once in their life (and some always have strong craving for this popular food. Therefore, I give you this wonderful recipe which will take from you just 20 minutes – even faster and healthier than delivery.
The ingredients are also very simple to have. If you do not have fresh tomatoes, you just need to use canned ones instead. If you do not have pancetta, you can make use of ham, bacon, prosciutto, or just leave it off altogether. You can throw everything you love onto the surface of the pizza and put it into the oven and wait.

Ingredients:

  • 1/4 cup thinly sliced fresh basil
  • 2 ounces pancetta
  • 1/4 teaspoon black pepper
  • 1 cup part-skim shredded mozzarella cheese (4 ounces)
  • 1 garlic clove, minced
  • 1 1/2 pounds thinly sliced plum tomatoes
  • Cooking spray
  • 2 tablespoons yellow cornmeal
  • 1 can refrigerated French bread dough (11-ounce)

16. Smoky Shrimp And Parmesan-Polenta Cakes

smoky shrimp and parmesan-polenta cakes download

Smoked paprika is available in every supermarket. It is one of the most common favorite spices. You can use smoky—sweet- spicy flavor to every dish, from veggies to pork. These 3-minute shrimp pair with cheesy polenta cakes, making the dish low in sodium and saturated fat, providing eaters with just 230 calories for any serving. This dish is also very good for your health.

Ingredients:

  • 1 tablespoon chopped fresh flat-leaf parsley
  • 8 teaspoons fresh grated Parmesan cheese
  • 8 teaspoons marinara sauce
  • Cooking spray
  • 1 17-ounce tube polenta
  • 1/4 teaspoon Spanish smoked paprika
  • 1 tablespoon fresh lemon juice
  • 1 tablespoon chopped fresh chives
  • 1/4 cup dry white wine
  • 1 pound deveined ad peeled medium shrimp
  • 1 tablespoon olive oil

17. Seared Scallops With Fresh Linguine And Romano Cheese

seared scallops with fresh linguine and romano cheese download

You should not be scared of scallops for any reason because this recipe will be one of the best Italian food recipes you will ever know. The secret is you will need to cook scallops on a very hot pan within a short time – about just one minute, and it will be even shorter if you use smaller scallops. Perfectly tender and browned, this is really the wonderful choice if your family members want a simple, tasty, and elegant dinner.

Ingredients:

  • 4 lemon wedges
  • 1 1/2 pounds sea scallops
  • 1/8 teaspoon salt
  • 1/2 teaspoon black pepper
  • 2 tablespoons chopped fresh basil
  • 2 tablespoons olive oil, divided
  • 1/4 cup and 2 tbs (about 1 1/2 ounces) fresh finely grated Romano cheese
  • 1 package refrigerated linguine (9-ounce)

18. Pork With Lemon-Caper Sauce

pork with lemon-caper sauce download

The brightness of lemon with crisp-crusted pork and the sharp bite of capers will make this dish a great, flavorful meal for weeknights if you serve it with steamed vegetable and basic pasta or a green salad.

Ingredients:

  • 2 teaspoons rinsed and drained capers
  • 1 tablespoon fresh lemon juice
  • 1/4 teaspoon grated lemon rind
  • 1 tablespoon dry white wine
  • 1/2 cup less-sodium, fat-free chicken broth
  • 2 teaspoons olive oil
  • Cooking spray
  • 4 (4-ounce) boneless ½ inch-thick center-cut pork chops
  • 1 large egg white, lightly beaten
  • 1/4 teaspoon black pepper
  • 3 tablespoons fresh Parmesan cheese
  • 3 tablespoons Italian-seasoned breadcrumbs
  • 1/8 teaspoon salt
  • 1/3 cup all-purpose flour

19. Flounder Piccata With Spinach

flounder piccata with spinach download

Flaky, tender fish and the crust from dredging in flour will create a beautiful contrast texture, while piquant capers and creamy, smooth butter create a flavor contrast for matching in this classic dish. Flaky white fish matches excellently with its bright flavor. Veal scaloppini and chicken are the traditional meats which you can use to make piccata.

Ingredients:

  • 4 cups fresh baby spinach
  • 2 tablespoons butter
  • 1 tablespoon drained capers, chopped
  • 2 tablespoons fresh lemon juice
  • 1/3 cup dry white wine
  • 2 teaspoons olive oil
  • 2 tablespoons all-purpose flour
  • 4 flounder fillets (6-ounce)
  • 1/4 teaspoon black pepper, divided
  • 1/2 teaspoon salt, divided
  • 1 bag long-grain boil-in-bag rice (3 1/2-ounce)

20. Cavatappi With Bacon And Summer Vegetables

cavatappi with bacon and summer vegetables download

Freshness flavor with tomatoes, corn, zucchini, and basil combined with meaty bacon and a lot of savory Parmesan over noodles requires no specific reason to be opted. Any short pasta, from bow ties to shells, can be a wonderful replacement for the cavatappi. This out of the best Italian food recipes will take you just 10 minutes to cook!

Ingredients:

  • 1/4 teaspoon black pepper
  • 1/2 teaspoon salt
  • 1/4 cup small fresh basil leaves
  • 1/2 cup shaved Parmigiano-Reggiano cheese (2 ounces)
  • 1 pint grape tomatoes
  • 1 cup (about 2 ears) fresh corn kernels
  • 1 medium zucchini with 1/4-inch-thick slices quartered lengthwise
  • 1 teaspoon bottled minced garlic
  • 1 cup prechopped onion
  • 2 teaspoons olive oil
  • 4 slices center-cut bacon, chopped
  • 8 ounces uncooked cavatappi

21. Veal Marsala

veal marsala

It is a secret of professional chefs that a lot of dishes served in classic restaurant are as simple to make as the recipe I am showing you. With just 7 ingredients and 10 minutes or less, you will have a nutrient-rich, tasty meal without spending too much money as serving in the restaurants. You should choose good marsala, high-quality veal, flavorful beef consommé, and fresh mushrooms to achieve the best taste.

Ingredients:

  • 1 tablespoon chopped fresh parsley
  • 1/4 teaspoon salt
  • 1 cup presliced mushrooms
  • 1/2 cup dry marsala wine
  • 1 tablespoon butter
  • 2/3 cup beef consommé
  • 1/4 cup all-purpose flour, divided
  • 1 pound veal scaloppine

22. Pesto Caesar Salad

pesto caesar salad

The final Italian food recipe I show you today is the Pesto Caesar salad. This is an excellent non-traditional spin with classic taste and flavor. The creamy dressing is infused with both the Caesar dressing’s lemon-anchovy pungency and the Pesto’s basil-garlic punch. Ingredients:

  • 12 cups torn romaine lettuce
  • 1 garlic clove, minced
  • 1/8 teaspoon hot pepper sauce
  • 1/2 teaspoon Dijon mustard
  • 1/2 teaspoon Worcestershire sauce
  • 1 teaspoon anchovy paste
  • 2 teaspoons fresh lemon juice
  • 4 teaspoons water
  • 3 tablespoons refrigerated pesto
  • 1/4 cup organic canola mayonnaise
  • 2 ounces Parmigiano-Reggiano cheese
  • Cooking spray
  • 1 1/2 teaspoons extra-virgin olive oil
  • 3 ounces French bread baguette formed in 1/2-inch cubes

This is the list of 22 best healthy Italian food recipes that are very simple for people to process and enjoy at night without tossing too many calories into your body, making it store more extra fat unintentionally. This list will help my readers who are visiting VKool.com enjoy their daily meals and improve overall health noticeably without spending too much money, time, and efforts.

If you think that my list of healthy Italian food recipes is very useful for you and other people, do not hesitate to share this entire list with them and do not forget to let me see your feedbacks by commenting in the form below!

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