Quick Answer
Prosciutto is a type of cured ham that is safe to eat raw. It is salt-cured, air-dried, and ready to eat right out of the package. Cooking prosciutto is optional and comes down to personal preference. Lightly cooking it can enhance the flavor and make the texture more melt-in-your-mouth. However, cooking too long can make it dry. Most recipes call for gentle heating or draping raw prosciutto over ingredients that will be cooked.
What is Prosciutto?
Prosciutto is an Italian dry-cured ham that is usually thinly sliced and eaten uncooked as an appetizer or ingredient. The curing and air-drying process preserves the meat while intensifying its flavor.
True prosciutto comes from specific regions in Italy such as Parma, San Daniele or Modena and is marked with a Designation of Protected Origin seal. It undergoes a 12-18 month curing process using sea salt, air humidity and temperature control. This long curing time concentrates the flavor and allows the ham to lose almost a third of its original weight.
The end result is an intensely flavored, deep red, lean cut of ham with a silky texture that melts in your mouth. High quality prosciutto should be sliced paper-thin so that it practically dissolves on the tongue. The flavor is sweet, salty and umami with hints of the fresh grass and vegetation fed to the pigs it came from.
Is Prosciutto Safe to Eat Raw?
Yes, you can safely eat premium prosciutto raw without any cooking. The salt-curing, air-drying and aging process essentially cooks and preserves the meat in a similar way to jerky. Any harmful bacteria are eliminated over the long curing time.
Well-made prosciutto from a reputable source can be enjoyed raw right out of the package. In fact, cooking high quality prosciutto too much can ruin the delicate texture and subtle flavors that develop through expert curing.
However, it’s always important to practice basic food safety when handling any raw meat:
– Check expiration or use-by dates and don’t eat prosciutto if it is past this date
– Store prosciutto properly in the refrigerator and discard if mold develops
– Slice off and discard any inedible rind or exterior first
– Wash hands, utensils and surfaces after handling raw prosciutto
As long as these precautions are taken, cured raw prosciutto is perfectly safe for most people to eat. Those with compromised immune systems or certain medical conditions may still want to avoid raw meats.
Should You Cook Prosciutto?
Cooking prosciutto is optional – it can be enjoyed either raw or cooked. Here are some things to consider:
Benefits of Eating Prosciutto Raw
– Preserves the delicate texture prosciutto is known for
– Retains the subtle, concentrated flavors developed through curing
– Quick and easy preparation
– Highlights the quality of an expertly cured product
Benefits of Cooking Prosciutto
– Can intensify and enhance flavors
– Renders fat for a silkier texture
– Warms up cold slices
– Reduces risk of bacteria for those with compromised immune systems
– Cooked flavor may be preferable for some recipes like pizza, sandwiches, etc.
Best Cooking Methods
Prosciutto should never be cooked for long periods or at high heat, which can make it tough and dry. The best cooking methods enhance flavor while preserving the melting texture:
– Draping raw prosciutto over ingredients that will be baked or roasted so it warms gently
– Quick sautéing over medium-low heat with a bit of oil or butter
– Warming briefly in a low oven, microwave or toaster oven
– Adding to pizza, pasta, eggs etc. during the last few minutes of cooking
– Folding into stuffed pasta fillings that will be cooked through
Aim for no more than 2-3 minutes of direct heat. Test a slice first to determine the ideal cooking time for the best texture.
How to Tell When Prosciutto Is Bad
Properly cured and stored prosciutto can last in the refrigerator for 2-3 months. Over time, the quality will decline but it may still be safe to eat past the “best by” date.
Here are signs that prosciutto has spoiled and should be discarded:
– Mold – this could be white, green, blue, grey fuzz or spots
– Slimy texture and unpleasant sour smell
– Dry, stiff, cracks in meat rather than being silky and flexible
– Rancid, bitter or “off” flavor
– Greenish, grayish or yellowish discoloration
– Very high salt content that burns the tongue
If you are ever unsure about the safety of prosciutto, remember it’s better to be safe than sorry. Use your best judgment and throw it out if it seems like it is past its prime.
Prosciutto Recipes Raw and Cooked
Here are some delicious ways to enjoy prosciutto whether it’s raw, cooked, or both:
Raw Prosciutto Appetizers
– Prosciutto and melon – wrap cantaloupe, honeydew or watermelon with raw prosciutto
– Prosciutto-wrapped grissini – wrap breadsticks in thin slices
– Fruit and cheese board – pair with figs, grapes, aged cheeses
– Charcuterie platter – serve with olives, mustards, pickles, bread
– Bruschetta – top toasted bread with prosciutto, tomato, basil, olive oil
– Caprese skewers – thread with mozzarella, cherry tomato and basil
– Pizzas – top baked pizza crust with raw prosciutto after cooking
Cooked Prosciutto Dishes
– Quiche – line a pie crust with prosciutto before baking with eggs and fillings
– Frittata – sauté vegetables, fold in prosciutto and eggs
– Pasta – toss crisped prosciutto into hot pasta at the end
– Pizza – pre-cook prosciutto before adding to pizza to cook through
– Torta salata – layer prosciutto in an Italian savory pie
– Sandwiches – add to paninis, subs or wraps and grill briefly
– Soups – stir strips into minestrone or bean soups at the end
– Omelets and scrambles – fold in cooked prosciutto
– Baked potato – top a baked potato with sautéed prosciutto
Cooked & Raw Prosciutto Recipes
– Asparagus prosciutto bundles – lightly cook asparagus wrapped in raw prosciutto
– Stuffed chicken – drape chicken breasts with prosciutto before baking
– Pork tenderloin – sear meat, then wrap in prosciutto and roast
– Prosciutto-wrapped scallops or shrimp – sear briefly after wrapping raw
– Prosciutto-wrapped dates – stuff pitted dates with cheese and bake briefly
– Prosciutto-wrapped figs – grill or broil until warmed through
The possibilities are endless for enjoying prosciutto in raw and cooked preparations. Experiment to find your favorite ways to appreciate this Italian delicacy.
How to Buy and Store Prosciutto
Follow these tips for selecting and storing prosciutto:
– Check for a Protected Designation of Origin seal to ensure authenticity
– Look for a deep pink to red color without brown or yellow spots
– Choose prosciutto that is thinly sliced and has marbling throughout
– Avoid pieces with thick white rinds unless this will be trimmed
– Opt for vacuumed-sealed packaging for longest shelf life
– Refrigerate prosciutto for up to 2-3 months; freeze for longer storage
– Rinse off packaging, dry prosciutto and wrap in paper before storing
– Discard if mold develops or the product has an off smell or appearance
Properly stored prosciutto will retain its quality well in the refrigerator or freezer. Vacuum sealing and paper wrapping prevents exposure to air and light which can speed spoilage.
Nutrition Facts for Prosciutto
Prosciutto is a lean cut of cured ham that provides protein, vitamins and minerals. A 3 ounce serving provides:
– Calories: 150
– Fat: 4.5g
– Saturated fat: 1.3g
– Cholesterol: 55mg
– Sodium: 1500mg
– Potassium: 421mg
– Protein: 22g
– Niacin: 9% DV
– Vitamin B6: 15% DV
– Phosphorus: 15% DV
– Zinc: 15% DV
As a cured and salted meat, prosciutto is high in sodium content. It is a good source of niacin, vitamin B6, zinc, phosphorus and protein.
Prosciutto can fit into a healthy diet in moderation along with plenty of fruits, vegetables and whole grains. Those restricting sodium intake may want to limit portion sizes.
Is Prosciutto Healthy?
Prosciutto can be part of a healthy diet when consumed in moderation, along with other whole, unprocessed foods. Here are some considerations regarding the health effects of prosciutto:
Benefits
– High in protein – provides 22g protein per 3 ounce serving
– Lower in fat than other cured meats like salami
– Source of B vitamins, zinc, selenium and iron
– Contains antioxidants like vitamin E
Potential Concerns
– High in sodium – contains over 1500mg per serving
– Higher in nitrates than other meats
– Can contain preservatives like nitrites
– May increase cancer risk when eaten in excess
Eating Tips for Prosciutto
– Enjoy in moderation as part of a Mediterranean style diet
– Limit to 1-2 servings per week
– Pair with fruits and vegetables to increase fiber and nutrients
– Avoid charring or burning when cooking to prevent carcinogens
– Those with high blood pressure or on a low sodium diet should limit intake
When consumed occasionally as part of an overall healthy eating pattern, prosciutto can be enjoyed as part of a nutritious lifestyle. Be mindful of portion sizes and sodium content if this is a concern.
Prosciutto for a Keto or Low Carb Diet
Prosciutto can be a good option for those following a keto, low carb or paleo diet. Here’s how it fits these eating plans:
Keto Diet
The ketogenic or “keto” diet emphasizes high fat, low carb foods. Prosciutto works well for keto as it provides healthy fats and protein without carbs:
– 0g net carbs per serving
– 22g protein per 3 ounce serving
– 4.5g fat per serving
– Nutrient-dense and energizing
– Easy to incorporate into keto recipes
Just watch portions since keto dieters need to restrict calories as well as carbs.
Low Carb Diets
Any low carb eating plan will limit sugar, grains, starch and high carb foods. With no carbs, prosciutto can be enjoyed freely:
– Zero carbs makes it perfect for low carb lifestyles
– A good replacement for carb-heavy deli meats like bologna
– Provides satiating protein and fats to keep you full
– Tasty low carb snack option
Paleo Diet
The paleo diet focuses on unprocessed, whole foods like meat, produce, eggs and nuts. Prosciutto is paleo approved since it’s a cured meat without additives:
– All natural, minimally processed meat
– No grains, legumes, dairy or refined sugars
– Provides beneficial fats and proteins
– Pairs well with paleo veggies, fruits and nuts
Enjoy prosciutto as part of a low carb meal or snack if you are monitoring your carbohydrate intake. It provides sustaining protein, vitamins and minerals.
Making Prosciutto at Home
While authentic prosciutto takes over a year to produce, it is possible to make a basic version at home in 2-3 months. Here’s an overview of the home curing process:
Ingredients
– Pork leg (fresh ham), de-boned and skin removed
– Curing salt (pink salt/prague powder)
– Regular sea salt or kosher salt
– Spices like peppercorns, juniper berries, rosemary (optional)
Process
1. Mix curing salt, sea salt and any spices together into a dry rub.
2. Coat the pork leg evenly with the cure mixture on all sides.
3. Place leg in a refrigerated environment between 36-45°F and high humidity around 70%. A wine fridge works well.
4. Cure for 1-2 months, rotating periodically. The meat will firm up.
5. Rinse off cure mix, pat dry and hang in an airy space, around 60°F with 60-75% humidity.
6. Age for 1-3 months until the meat is stiff. Monitor for mold and discard any bad spots.
7. Slice paper thin and enjoy! Store refrigerated.
This makes a basic prosciutto with deep pork flavor. While not the same as true Italian prosciutto crudo, it can still be delicious.
Conclusion
Prosciutto is a safe and tasty Italian cured meat that can be eaten raw or cooked. The best quality prosciutto is thinly sliced across the grain to highlight its silky texture and concentrated flavor. While cooking is optional, gently heating prosciutto can enhance and intensify its sweet, salty, umami taste.
Prosciutto makes a stellar addition to cheese boards, bruschetta, salads, pizza and pasta. It also pairs wonderfully with melon, figs, baked goods and much more. Feel free to enjoy paper-thin slices of prosciutto raw as the Italians have done for ages. Or experiment with brief cooking to bring out more complex notes. However you slice it, prosciutto is sure to delight.
