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The good news is that Pasta has a GI of 41 which is similar to pears and lower than many types of bread. And one easy way to lower the GI of pasta is to cook it like the Italians - "al dente". Most pasta today is made from semolina flour obtained from durum wheat. This creates a firm dough which in turn also lowers the GI while also providing a good source of nutrition. Homemade and dried pasta contain plenty of B vitamins folic acid and iron. It s low in sodium and despite a prevalent myth pasta is not high in cholesterol even though it is usually made with eggs. It was once thought that egg consumption needed to be drastically reduced due to their high cholesterol content but subsequent research has shown eggs are quite healthy in moderation and greatly contribute to the health benefits of pasta.
In almost every case if it is written in English you will be told to cook the pasta way beyond its Al Dente phase. Why? Because most Americans are used to pre-cooked pasta at restaurants prepared hours in advance (gag!) and placed in a refrigerator to be reheated with your chosen sauce when you order. Or they are accustomed to (Oh my God no) canned pasta products. So while you can use the cooking time as a guide the key to perfect pasta is to drain it the minute it begins to fold easily and still has a bit of crunchiness to it. The only way you can achieve this is to keep an eye on it. Stir it regularly as it boils and test it with a fork or spoon. Remember once you drain it the pasta will keep cooking on its own. By the time you add it to your sauce or accompaniment over a moderate heat in a pan it continues to cook as well. This technique is called In Patella or In The Pan in Italian. Thick macaroni products (ziti farfalle rotini) will take slightly longer to cook than spaghetti varieties. The thinner the spaghetti variety the Less time it will take to cook al dente. Angel hair pasta can take less than two minutes to cook if your going to finish it properly In Patella where it will continue to cook or soften. And Never Ever Ever rinse pasta. You will destroy its flavor make it soft and destroy the ultimate pasta experience. So remember Never Ever Ever rinse pasta. Another excellent professional pasta cooking tip is to save a cup or so of the cooking water before draining in the event that your pasta needs more moisture when you add it to your sauce or accompaniment. Adding fresh water will destroy the pastas flavor as if you have rinsed it. So just in case keep a cup of the cooking water handy.
This technique enables them to prepare pasta dishes at the speed you experience when you visit your favorite pasta restaurant. At home you can utilize this parboiling technique as well. This will allow you to prepare an excellent pasta dish within a short period of time combine this with recipes on pasta and you will be alarmed. Parboiling pasta at home method: Place a large saucepan of salted water(6 liters) on the stove and bring to boil. You now add at least 2 kilogram of pasta and stir till it softens and becomes submerged. Allow the water to return to boiling then cook the pasta for exactly 2 minutes drain the pasta shock using a colander with ice water. When using stranded pasta such as spaghetti or linguine be careful for brittleness. Add enough olive oil to coat each strand placing it in a large enough container cover and refrigerate until needed.