Discover how delicious healthy food can taste!
Nothing beats pesto for a simple and satisfying pasta sauce. Classic pesto is made with basil and pine nuts, but it is a very flexible recipe. You can substitute other herbs and even tender leafy greens, such as spinach and arugula, for basil. Various different types of nuts also work well; walnuts are an easy way to boost omega 3’s and antioxidants. The trick to creating a generous-looking portion of pasta without piling on the calories is to stretch the pasta with pasta-like strands of zucchini. 1 oz whole-wheat spaghetti has 100 calories, while 1 oz zucchini has just 5 calories!
INGREDIENTS
1/3 cup plus 2 Tbsp coarsely chopped walnuts
1 medium zucchini (8 oz)
1 cup lightly packed spinach leaves, stems trimmed, washed and dried
2 cloves garlic, peeled and crushed
½ tsp salt
2 Tbsp olive oil
¼ cup grated Parmesan cheese
Pepper to taste
8 oz whole-wheat, spaghetti, linguine or fettuccini
PREPARATION
1. Bring large pot of lightly salted water to a boil for cooking spaghetti. Toast all the walnuts in dry, medium skillet over medium-low heat, stirring constantly, until fragrant, 2 to 3 minutes, Transfer to a plate and let cool.
2. Trim ends of zucchini. Using a vegetable peeler, cut off lengthwise ribbons of zucchini, turning zucchini after shaving several ribbons and continuing until you reach seedy portion of the core. Discard core. Make several stacks of zucchini slices; cut in half lengthwise to resemble strands of pasta.
3. Place spinach, garlic, salt and 1/3 cup toasted walnuts in food processor fitted with steel chopping blade. (If you don’t have a food processor, you can use a blender but it is not as efficient.) Pulse until walnuts are ground. With motor running, gradually add oil. Add Parmesan and pepper; pulse until mixed in. Stop and scrape down sides of work bowl as necessary. Transfer to medium bowl.
4. Add spaghetti to boiling water. Cook, stirring occasionally, until pasta is al dente (tender, but retaining some texture; it should not be soft), 8 to 11 minutes, or according to package directions. Three minutes before spaghetti is done, add zucchini ribbons to boiling water. Scoop out 1/3 cup cooking water and stir into the spinach-walnut pesto.
5. When spaghetti is ready, drain and place in large bowl. Add the pesto and toss to coat well. Serve, sprinkled with remaining 2 Tbsp toasted walnuts.
Yield: 4 (1-cup) servings.
Per serving: Calories: 390. Total fat: 19 grams. Saturated fat: 3 grams. Cholesterol: 5 milligrams. Sodium: 430 milligrams. Carbohydrates: 47 grams: Fiber: 8 grams. Protein: 14 grams.
Tip: The pesto can be made ahead of time. Place a sheet of plastic wrap directly over the surface to prevent discoloration and refrigerate for up to 2 days.
WHOLE-WHEAT PASTA WITH SPINACH-WALNUT PESTO & ZUCCHINI RIBBONS
Recipe by Patsy Jamieson
Originally published in Tufts University Health & Nutrition Letter
