From Chicken Parmesan to Red-Wine Risotto: Italian Food Classics

A well-stocked pantry is a good starting point for making a hearty homemade soup like this one. Just add some fresh vegetables, bread and cheese and you've got dinner (and tomorrow's lunch).

Per serving: 305 calories; 11 g fat (4 g sat, 6 g mono); 16 mg cholesterol; 37 g carbohydrate; 16 g protein; 10 g fiber; 868 mg sodium; 610 mg potassium; 0 g added sugars

Carbohydrate Servings: 2

Exchanges: 2 starch, 1 vegetable, 1 lean meat, 1 fat

Nutrition Bonus: Folate (26% daily value), Vitamin C (22% dv), Potassium (17% dv), Iron (15% dv)

Scaling Disclaimer:...

This cheesy lasagna is full of spicy Italian turkey sausage, whole-wheat noodles, mushrooms and spinach. A serving of this version has about one-third the fat and saturated fat, and only half the calories of the original. Use soy-based sausage for a hearty vegetarian variation.

Ingredient Note: Whole-wheat lasagna noodles are higher in fiber than white noodles. They can be found in health-food stores and some large supermarkets.

Per serving: 333 calories; 14 g fat (5 g sat, 3 g mono); 41 mg cholesterol; 28 g carbohydrate; 26 g protein; 7 g fiber; 655 mg sodium; 606 mg...

The cheese in this dish is the key to the balance of flavors. For the biggest impact, make sure to use imported Italian cheese.

Per serving: 352 calories; 11 g fat (3 g sat, 2 g mono); 30 mg cholesterol; 45 g carbohydrate; 20 g protein; 7 g fiber; 520 mg sodium; 280 mg potassium; 0 g added sugars

Carbohydrate Servings: 2 1/2

Exchanges: 2 1/2 starch, 2 vegetable, 2 medium-fat meat

Nutrition Bonus: Vitamin A (30% daily value), Fiber (26% dv), Vitamin C (20% dv), Calcium (15% dv).

Scaling Disclaimer: EatingWell recipes are tested extensively in the EatingWell...

Superfine angel hair and delicate scallops are coated with a light lemon, white wine and caper sauce.

Ingredient Note: We prefer cooking with "dry" sea scallops (not treated with sodium tripolyphosphate, or STP). Scallops that have been treated with STP ("wet" scallops) have been subjected to a chemical bath and are not only mushy and less flavorful, but will not brown properly.

Per serving: 392 calories; 7 g fat (2 g sat, 3 g mono); 43 mg cholesterol; 51 g carbohydrate; 28 g protein; 8 g fiber; 465 mg sodium; 568 mg potassium; 0 g added sugars

Carbohydrate Servings: 3...

Dried porcini give an earthy, punch to this Italian classic. Although it tastes great hot from the oven, the fennel-and-mushroom combination mellows beautifully overnight.

Ingredient note: Like fresh mushrooms, dried have a shelf life. When purchasing them, look for whole mushrooms in the package without a lot of powdery dust or spiky shards; the color should be uniformly brown. Porcini can also be purchased online from Oregon Mushrooms at oregonmushrooms.com.

Per serving: 336 calories; 16 g fat (4 g sat, 7 g mono); 113 mg cholesterol; 10 g carbohydrate; 33 g protein; 3 g fiber...

We use just a touch of pancetta—cured Italian-style bacon—to balance the sweet tomatoes and peppery watercress. Make it a meal: A salad tossed with a red-wine vinaigrette completes dinner.

Shopping Tip: We like the texture of "shelf-stable" prepared gnocchi found in the Italian section of most supermarkets, but frozen and fresh refrigerated gnocchi also work well here.

Per serving: 377 calories; 7 g fat (3 g sat, 1 g mono); 16 mg cholesterol; 63 g carbohydrate; 14 g protein; 3 g fiber; 686 mg sodium; 329 mg potassium; added sugars

Carbohydrate Servings: 4...

Sun-dried tomatoes and Romano cheese pack a flavorful punch along with the tantalizing aroma of fresh marjoram in this rustic Italian-inspired dish. Serve with sautéed fresh spinach or steamed broccolini.

Per serving: 457 calories; 12 g fat (3 g sat, 6 g mono); 68 mg cholesterol; 54 g carbohydrate; 36 g protein; 10 g fiber; 372 mg sodium; 546 mg potassium; 0 g added sugars

Carbohydrate Servings: 3

Exchanges: 3 starch, 1 vegetable, 3 lean meat, 1/2 fat

Nutrition Bonus: Folate (34% daily value), Iron (25% dv), Potassium (16% dv), Calcium & Vitamin C (15% dv...

In northern Italy, the influences of neighboring Austria and Switzerland are apparent in dishes like this pasta featuring Savoy cabbage and mushrooms in a light wine sauce. Serve with Caesar salad and bread sticks.

Per serving: 278 calories; 7 g fat (3 g sat, 3 g mono); 15 mg cholesterol; 40 g carbohydrate; 13 g protein; 8 g fiber; 536 mg sodium; 633 mg potassium; added sugars

Carbohydrate Servings: 2

Exchanges: 2 starch, 1 vegetable, 1/2 medium-fat meat

Nutrition Bonus: Vitamin C (45% daily value), Vitamin A (20% dv), Potassium (18% dv), Calcium & Iron (15% dv...

Italian egg-drop soup, Stracciatella, is traditionally a light soup made with just chicken broth, eggs and herbs. We added pasta, chickpeas and arugula to turn it into a meal. Serve with: Garlic bread and Caesar salad.

Per serving: 196 calories; 6 g fat (2 g sat, 2 g mono); 145 mg cholesterol; 24 g carbohydrate; 14 g protein; 3 g fiber; 740 mg sodium; 461 mg potassium; 0 g added sugars

Carbohydrate Servings: 1 1/2

Exchanges: 1 1/2 starch, 1 medium-fat meat

Nutrition Bonus: Folate (15% daily value)

Scaling Disclaimer: EatingWell recipes are tested extensively...

This combination of mussels with plenty of garlic, parsley, saffron and white wine was inspired by the Venetian soup zuppa de peoci, which is usually ladled over sliced crusty bread. Here we serve it over pasta. For a more elegant presentation you can remove the mussels from their shells before serving…but then again, who wants to be elegant? Enjoy!

Note: The dried stigma from Crocus sativus, saffron adds flavor and golden color to a variety of Middle Eastern, African and European foods. Soak it in a little water, wine or broth for about 30 minutes before adding to a dish to...