Penne With Pesto And Vegetables Recipe
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Penne With Pesto And Vegetables
PESTO
1/4 cup pine nuts, (1/2 oz.)
1 medium garlic clove, peeled and crushed
1 1/4 tsp salt
1 1/2 cup fresh basil leaves
1 pinch red pepper flakes
1/2 cup low-fat firm silken tofu, (4 oz.)
1 tbsp extra-virgin olive oil
REMAINING INGREDIENTS
12 oz small red potatoes, (about 6)
cut into 3/4-inch chunks
4 oz green beans, (1 cup)
trimmed and halved
12 oz penne or other short tubular pasta
4 SERVINGS DAIRY-FREE
Pasta with pesto sauce is a terrific standby for weeknight dinners. But
how do you moisten and bind pesto without adding loads of olive oil? Tofu
to the rescue. Silken tofu magnifies the flavor of a small amount of
olive oil to create an exceptionally creamy healthful pesto. To make this
dish even more substantial and nutritious, we've added steamed potatoes
and green beans. The leftover steaming water produces a tasty
vitamin-packed broth, which is perfect for thinning and warming the pesto.
For a variation, substitute flat-leaf parsley and walnuts for the basil
and pine nuts.
Bring large pot of lightly salted water to a boil for pasta.
Make pesto: In dry small skillet, toast pine nuts over medium-low heat,
stirring, until light golden and fragrant, 2 to 4 minutes. Transfer to
small bowl and let cool.
Using a mortar and pestle or side of chefs knife, mash garlic and 1
teaspoon salt until paste forms. Transfer to food processor along with
toasted pine nuts, basil and pepper flakes and process until finely
chopped. Add tofu and oil and process until mixture is smooth. Transfer
to medium bowl and season with freshly ground pepper to taste. Set pesto
aside.
Place potatoes In a steamer basket in large saucepan over 2 cups boiling
water and season with remaining 1/4 teaspoon salt. Cover and cook 4
minutes. Add green beans to steamer basket, cover and cook until potatoes
and beans are tender, 8 to 10 minutes.
Transfer vegetables to large serving bowl; cover to keep warm. Measure
1/3 cup water remaining in steamer and stir into pesto until well blended.
Meanwhile, add penne to boiling water; stir to prevent sticking. Cook
until just tender, 8 to 10 minutes.
Drain pasta, reserving a little cooking water. Add pasta to vegetables
along with pesto, adding a little reserved pasta water if needed, Toss to
coat well and serve hot.
PER SERVING: 290 CALORIES; 10G PROTEIN; 10G TOTAL FAT (1G SAT FAT); 43G
CARBOHYDRATE; 0MG CHOLESTEROL; 687MG SODIUM; 3MG FIBER.
Per serving: 89 Calories (kcal); 8g Total Fat; (73% calories from fat); 3g
Protein; 3g Carbohydrate; 0mg Cholesterol; 668mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 1
1/2 Fat; 0 Other Carbohydrates
Recipe by: Vegetarian Times Magazine, January 2000, page 32
Converted by MM_Buster v2.0n.
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Per Serving (excluding unknown items): 537 Calories; 58g Fat (95.5%
calories from fat); 3g Protein; 4g Carbohydrate; 1g Dietary Fiber; 0mg
Cholesterol; 669mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2
Vegetable; 11 1/2 Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
Preparation Time: 0:00 |
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Diet tips
If you wish to become thin and also develop your general healthiness, then you ought to eat a carefully configured wholesome meal plan. At best, this ought to include 5 standard portions of grains and vegetables every day and also require a sensible blend of fat, carbohydrates and protein.
In planning a daily routine, the most important step is to also try to restrict your intake of fat, salt and refined carbohydrates.
When chosing foods for dieting, dieters far too often focus on retail store and big brand food products referred to as 'low fat'. To do this is most certainly incorrect, seeing that a food could be reduced in fats, but whilst still being contain far too many calories.
Keep yourself hydrated. Our bodies need water , it is vital for our body's survival and possesses zero fat and calories. Water also fills the drinker's stomach and helps decrease sensations of hunger. A few experts assert that you should drink as much as 6 cups of water every day.
Rather than focusing on the food types that you really should eliminate from your weight loss program, look at the healthy foods which you are able to bring into your daily routine. If you manage to insert the recommended amount nourishing grains, cereals and vegetables into your diet, you'll soon see that stop feeling hungry and have a much reduced risk of being seduced by those detrimental mid-day sweets and chocolate bars.
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