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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 239.6
  • Total Fat: 16.0 g
  • Cholesterol: 25.3 mg
  • Sodium: 157.1 mg
  • Total Carbs: 17.4 g
  • Dietary Fiber: 1.5 g
  • Protein: 8.7 g

View full nutritional breakdown of PASTA NO PESTO FOR ONE calories by ingredient
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PASTA NO PESTO FOR ONE

Submitted by: SATTVA

Introduction

A request for pasta al pesto inspired this lower-fat version. Vegan substitutions are listed below. A request for pasta al pesto inspired this lower-fat version. Vegan substitutions are listed below.
Number of Servings: 4

Ingredients

    A.
    1 to 2 C spinach or other tender greens
    20 fresh basil leaves

    B.
    20 walnuts or pine nuts
    1/2 oz parmesan
    1/2 oz romano or asiago
    Vegans -- Omit the cheese, and instead use soy cheese. There are additional alternatives listed at the end of the recipe. Allow an extra 5-10 minutes for prep.

    1-2 oz pasta of your choice (nutritional info here is for 2 oz.)
    1 tsp fruity olive oil
    1 clove garlic, pressed

    Optional: blanched or grilled fresh vegetables such as broccoli, red or green peppers, or summer squash are good additions to this recipe. You can use the lower amount of pasta if you use them. Red pepper flakes work well as an additional garnish.

Directions

Shred ingredients list A in the food processor: fresh spinach and basil. Place in freezer bag #1. Label: No Pesto A, 4 servings.

Shred or grate ingredients list B in the food processor: walnuts, parmesan, and either romano or asiago. Label: No Pesto B, 4 servings.

When you get a pesto craving, toss 1 serving of very hot pasta with 1 teaspoon of fruity olive oil, 1 clove of garlic (pressed), 1/4 of mixture A, salt and fresh-ground black pepper. Garnish with up to 1/4 of B.

For a more nutritious and satisfying meal, add blanched or grilled fresh vegetables, or arrange them in a composed salad on the side.

Vegans -- If you don't want to use soy parmesan, just freeze the ground walnuts without the cheese. At the time you prepare the pasta, prepare one of the following alternatives: a) 1/4C TVP reconstituted in vegetable broth, b) 1/4C soy chicken chunks, or c) 1-2T nut butter whisked with the garlic, a pinch of red pepper flakes, and boiling water or stock to thin the sauce to your taste. If you use the nut butter, omit the olive oil.

Number of Servings: 4

Recipe submitted by SparkPeople user SATTVA.






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