Jeffrey Salazar
Parmesan cheese is a hard Italian cheese with a strong, nutty flavour and a grainy texture. It is highly nutritious, containing lots of protein and calcium, and is easy to digest. It is also low in lactose, making it a good option for those with lactose intolerance. With its distinctive flavour and texture, Parmesan is a versatile culinary ingredient, enhancing the taste of many dishes. While it is calorie-dense and contains saturated fats, sodium and cholesterol, Parmesan can be a healthy addition to your diet when consumed in moderation. This versatile cheese can be grated, shaved or melted, adding a rich, umami flavour to pastas, salads, soups, pizzas and more.
| Characteristics | Values |
|---|---|
| Nutritional qualities | High in protein, calcium, vitamins A, B6, and B12, phosphorus, zinc, magnesium, and other trace nutrients |
| Flavor | Strong, nutty, salty, sweet, and bitter |
| Texture | Hard, dense, dry, granular |
| Digestibility | Easy to digest, lactose-free |
| Health benefits | May improve health or reduce disease risk, promotes bone health, may have anti-inflammatory properties, may reduce chronic inflammation |
| Risks | High in sodium, calories, and saturated fat, may cause an allergic reaction |
| Serving size | 1.5 ounces of hard cheese equals a cup of dairy, 28 grams (one ounce) contains 335 milligrams of calcium |
| Ways to consume | Grate onto salads, pasta, pizza, hot popcorn, steamed veggies, scrambled eggs, avocado toast, or soup; combine with basil, garlic, and olive oil to make pesto; bake into crisps or pair with dark chocolate |
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What You'll Learn
Grate it on pasta, pizza, or salad
Grating parmesan cheese over pasta, pizza, or salad is an easy way to incorporate this nutritious cheese into your daily diet. Parmesan is a hard Italian cheese with a strong, nutty flavour and a grainy texture. It is highly nutritious, even when consumed in small amounts, and is known for its high protein content, easy digestibility, and concentrations of calcium and vitamins.
When grating parmesan cheese, it is best to use fresh cheese and grate it yourself at home. Pre-grated cheese often contains anti-caking agents like potato starch and natamycin, which prevent the cheese from melting well when it comes into contact with heat. Additionally, grating your own cheese can save you money as pre-shredded cheese tends to be more costly than blocks of cheese.
There are several methods you can use to grate parmesan cheese at home:
- Microplane: This method is suitable for grating small amounts of parmesan cheese. Simply run the cheese along the surface of the Microplane, and fine shreds of cheese will fall out the other side.
- Box Grater: This method is suitable for grating medium quantities of parmesan cheese, about 1-2 cups. Use the side of the box grater with smaller holes for the best results.
- Food Processor: This method is ideal for grating large quantities of parmesan cheese. Cut the cheese into rough cubes, about 1/2 to 1-inch square, and process them in the food processor until you achieve the desired texture.
Once you have freshly grated your parmesan cheese, you can store it in an airtight container in the refrigerator for up to seven days. Now you are ready to sprinkle it over your pasta, pizza, or salad!
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Shave it on fruits like pears or apples
Parmesan cheese, or Parmigiano-Reggiano, is a hard Italian cheese with a strong, nutty flavour. It is made using a 1,000-year-old manufacturing process and has unique nutritional qualities. This cheese is a great source of calcium and protein, and can be added to a variety of dishes to enhance their flavour.
One way to incorporate Parmesan into your daily diet is by shaving it onto fruits like pears or apples. The sweet and juicy fruit pairs well with the salty, nutty cheese. To prepare this snack, start by washing and drying the fruit of your choice. Next, use a sharp knife or vegetable peeler to thinly shave the Parmesan cheese. Gently press the cheese shavings onto the fruit slices so that they stick. You can also sprinkle some grated Parmesan on top for extra flavour.
This simple snack can be enjoyed at any time of the day and is a great way to get your daily dose of calcium and protein. It is also a good option for those who are vegetarian or lactose intolerant, as Parmesan is a lactose-free cheese.
When shaving Parmesan cheese, it is important to use a clean, sharp tool to create thin, even slices. You can use a cheese plane, a vegetable peeler, or a sharp knife. For the best results, store your Parmesan cheese in the refrigerator and bring it to room temperature before shaving. This will make the cheese softer and easier to work with.
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Sprinkle on hot popcorn
Parmesan cheese is a hard Italian cheese with a strong, nutty flavour and a grainy texture. It is highly nutritious, even when consumed in small amounts. This is how you can sprinkle it on hot popcorn:
Ingredients
- Popcorn kernels
- Butter
- Parmesan cheese
- Salt
- Pepper (optional)
Method
- Heat oil in a large pot over medium-high heat. Add the popcorn kernels and shake the pot to gently toss the kernels until they are all coated with oil.
- Once the popcorn has finished popping, remove the pot from the heat and transfer the popcorn to a large bowl.
- If the butter isn't already melted, add it to the still-hot pot and melt.
- Drizzle the butter over the popcorn and sprinkle with salt and pepper, tossing occasionally as you season.
- Sprinkle the Parmesan cheese over the hot popcorn and toss to coat.
- Serve immediately.
Parmesan popcorn is a delicious, satisfying, and low-calorie snack. It is best made and eaten fresh, but if you want to make it in advance, you can pop the popcorn and dress it later. Alternatively, make the recipe as directed and allow it to cool completely before storing it in an airtight container.
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Bake a thin layer to make Parmesan crisps
Parmesan crisps are a great way to add Parmesan cheese to your daily diet. They are easy to make, requiring only one ingredient and a few minutes of your time. They can be enjoyed as a crunchy topping on soups, salads, and casseroles, or simply as a low-carb snack on their own.
To make Parmesan crisps, start by preheating your oven to 400°F. Line a baking sheet with parchment paper or a silicone baking mat. Grate your own Parmesan cheese using a hand grater or a food processor. Freshly grated Parmesan is best, as canned Parmesan may not melt as well due to the presence of an anti-caking agent. For a half sheet pan, you will need about 1 1/4 cups of grated Parmesan cheese, which is approximately 4 ounces.
Next, use a tablespoon to create small mounds of cheese on the lined baking sheet, spacing them about 3/4 to 1 inch apart to allow for spreading. Flatten each mound with your hand or a spatula to form circles about 2 1/2 to 3 inches wide and bake for 7 to 8 minutes until golden and bubbly.
Once done, remove the crisps from the oven and let them cool on the baking sheet for about 5 minutes. They will harden as they cool. Transfer the crisps to a plate lined with a paper towel to absorb any excess grease.
Your Parmesan crisps are now ready to be enjoyed! They can be stored at room temperature in a sealed container for up to a week, or in the refrigerator for up to four days. If you wish to store them for longer, freezing is recommended. Simply place the cooled crisps on wax paper in layers inside an airtight container, and they will stay crispy straight out of the freezer.
So, the next time you're looking for a crunchy, savoury snack or a tasty topping for your meals, consider baking a thin layer of Parmesan cheese to make some delicious and nutritious Parmesan crisps!
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Add to breading for chicken or fish
Parmesan cheese is a hard Italian cheese with a strong, nutty flavour and grainy texture. It is highly nutritious, even when consumed in small amounts. Parmesan is a great source of calcium and protein, and is lactose-free.
One way to add Parmesan cheese to your daily diet is to use it in the breading for chicken or fish. This is a great way to add flavour and texture to your meal. Here is a step-by-step guide to breading chicken or fish with Parmesan:
Step 1: Prepare the Chicken or Fish
Start by seasoning your chicken or fish with salt and pepper. If you are using chicken, it is recommended to pound the chicken breasts to an even thickness to ensure even cooking and tenderness. You can also use boneless, skinless chicken breasts, which are ideal for crusting and frying.
Step 2: Set Up Your Dredging Station
You will need three large shallow bowls for this step. In the first bowl, place some all-purpose flour. This will help the egg mixture adhere to the chicken or fish. In the second bowl, beat one or two eggs, depending on the amount of protein you are cooking. The egg acts as a "glue" for the breadcrumb mixture. In the third bowl, mix breadcrumbs and Parmesan cheese, along with salt, pepper, and chopped fresh herbs such as thyme, parsley, chives, or rosemary. The breadcrumbs will form a crispy, flavourful crust, while the Parmesan adds a rich, savoury, and slightly nutty flavour.
Step 3: Dredge the Chicken or Fish
First, dredge the chicken or fish in the flour, shaking off any excess until just a light coating remains. This light coating of flour will help the egg stick, ensuring the Parmesan coating stays put. Next, dip the protein into the egg mixture, turning to coat it evenly and allowing any excess egg to drip off. Finally, dredge the chicken or fish in the breadcrumb mixture, turning a few times to ensure an even and well-coated crust.
Step 4: Let the Coating Set
Place the breaded chicken or fish on a plate and let it rest for 10 to 15 minutes. This will help the coating adhere to the protein. You can also place it in the fridge for 30 minutes to an hour to help the breading stick even better.
Step 5: Cook the Chicken or Fish
Heat oil in a large sauté pan over medium heat. When the oil is hot, add the chicken or fish and cook until golden brown. For chicken, you may need to finish cooking it in the oven to ensure it is cooked through.
And there you have it! A delicious and crispy Parmesan-breaded chicken or fish dish that the whole family will enjoy.
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Frequently asked questions
Parmesan is a great source of calcium, protein, vitamins A, B6, and B12, and other trace minerals. It is also lactose-free, making it a good option for those with lactose intolerance.
According to the USDA, 1.5 ounces of hard cheese equals one cup of dairy. This means you can technically eat up to 4.5 ounces of Parmesan cheese daily to fulfil your daily dairy requirement. However, remember to balance it with other food groups and not to exceed your nutrient requirements.
Here are some easy ways to include Parmesan in your diet:
- Shave Parmesan onto a salad.
- Pair with slices of fresh pears or apples.
- Grate onto hot popcorn.
- Add to a breading for chicken or fish.
- Top steamed veggies, scrambled eggs, or avocado toast.
- Combine with basil, garlic, and olive oil in a food processor to make pesto.
- Shake onto your favourite pizza.
- Bake a thin layer of grated Parmesan for a few minutes to create Parmesan crisps.
While Parmesan has many health benefits, it is also high in calories, sodium, and saturated fat. Therefore, it should be consumed in moderation as part of a balanced diet. Additionally, like all cheeses, Parmesan contains a substance that can cause an allergic reaction in some individuals.
