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Last Updated: Apr 20, 2011 - 9:38:09 AM |
Heart-Healthy Flavor
Spinach Pesto Pasta
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This week’s spinach pesto packs extra nutrition and an intense flavor into every bite. Combining spinach with the fresh basil adds a rich source of vitamins A, C and K, as well as folate and potassium. Some higher-fat ingredients – grated cheese, nuts and oil – are also featured in this pesto. Although these are calorie-dense choices, they provide heart-healthy fat that is part of a healthy diet when eaten in moderation.
Spinach Pesto Pasta
* 16 oz. whole-wheat linguini pasta
* 4 cups fresh baby spinach, loosely packed
* 2 Tbsp. pine nuts or slivered almonds
* 3 garlic cloves, peeled
* Small handful of basil leaves, without stems
* 1 tsp. dried Italian seasoning
* 3 Tbsp. Parmesan cheese, grated
* Salt and freshly ground black pepper, to taste
* 1/8 cup fat free, reduced-sodium chicken broth (or vegetable broth)
* 1/4 cup extra virgin olive oil
* 2 Tbsp. lemon juice
* 2 plum tomatoes, diced
Cook pasta according to package directions. Drain, place in a large serving bowl, cover to maintain warmth and set aside.
Meanwhile, place spinach, nuts and garlic in a food processor or blender. Pulse until chopped. Add basil, Italian seasoning, cheese, salt and pepper. Pulse to mix. Slowly add broth, olive oil and lemon juice. Process until well blended.
Add pesto to warm pasta and toss gently to coat. Top with tomatoes and serve.
Makes 8 servings.
Per serving: 310 calories, 11 g total fat (1.5 g saturated fat), 45 g carbohydrate,
9 g protein, 6 g dietary fiber, 260 mg sodium
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