Two quick and easy pasta sauces, and a great way of increasing vegetable intake. These two recipes are low-fat yet rich-tasting alternatives to traditional Italian sauces called "pestos," which often feature a high amount of fat from pine nuts, oil and cheese.
Basil and Artichoke Pesto
Serves: 6
Per Serving: 129 calories, 12g fat (2g saturated), 4g carbs, 3g protein, 3g fiber, 71mg sodium
Ingredients:
¼ cup extra virgin olive oil
2 Tbsp pine nuts
2 Tbsp grated Romano cheese
3 cups loosely packed fresh basil leaves
1 cup frozen or canned artichoke hearts (no marinade)
2 garlic cloves, peeled
½ teaspoon grated lemon peel
Salt and freshly ground pepper, to taste
4 Tbsp fat-free, reduced-sodium chicken or vegetable broth
Cooking Directions:
- In a blender or food processor, place oil, basil, artichoke hearts, cheese, pine nuts, garlic and peel. Blend until smooth.
- With motor running, add lemon and broth. Blend again. Season to taste with salt and pepper.
- When pasta is cooked, top with sauce and serve immediately.
Broccoli-Walnut Pesto
Serves: 6
Per Serving: 90 calories, 8g fat (1g saturated fat), 3g carbs, 3g protein, 1g fiber, 88mg sodium
NOTE: This recipe is NOT OK for those on a Low Microbial Diet, unless sauces are thoroughly cooked!
Ingredients:
2 cups chopped raw broccoli florets
1 ½ cups water
2 Tbsp extra virgin olive oil
Salt and freshly ground pepper, to taste
2 Tbsp shredded Parmesan cheese (fresh if possible)
2 garlic cloves
¼ cup chopped walnuts, toasted
½ cup fresh basil leaves, chopped
⅔ cup fat-free, reduced-sodium chicken or vegetable broth
Cooking Directions:
- In medium saucepan, place steamer filled with broccoli and 1 ½ cups water. Cover and steam 4-5 minutes, then remove from heat and immediately rinse in cold water; set aside. (Broccoli may also be steamed with ¼ cup water in microwave for 3 minutes, instead.)
- In small dry skillet, toast walnuts over medium heat, stirring constantly 3-4 minutes until nuts are fragrant. Remove from heat.
- In food processor, blend broccoli, walnuts, basil leaves, garlic, broth, oil and cheese, until smooth paste is formed. If thinner consistency is desired, add another Tbsp broth and blend again. Season to taste with salt and pepper.
- When pasta is cooked, top with sauce and serve immediately.
Recipes from: American Institute for Cancer Research www.aicr.org