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Light Pesto Sauce Adds Instant Flavor To Foods

Charlotte Balcomb Lane Knight-Ridder/Tribune News Service

In just a few seconds, you can turn two handfuls of basil and some walnuts and Parmesan cheese into an outstanding, oil-free Light Pesto Sauce.

For this version, you need 1/3 cup of chicken broth. Light Pesto Sauce has a mere 49 calories and 3.9 grams of fat per serving, compared with 87 calories and 8.5 grams of fat found in some ready-made versions sold in supermarkets.

A serving of Light Pesto Sauce still derives a lot of its calories from fat because of the Parmesan cheese and walnuts. However, the percentage of calories from fat drops when you use the pesto as an ingredient with low-fat foods, such as pasta.

Light Pesto Sauce

2 cloves fresh garlic, peeled

1/3 cup walnut halves and pieces

3 tablespoons grated Parmesan cheese

2 cups lightly packed fresh basil, leaves and tender stems

1/4 teaspoon salt (optional)

1/4 teaspoon black pepper

1/4 teaspoon sugar

1 tablespoon balsamic vinegar

1/3 cup nonfat, low-sodium chicken broth

Place all the ingredients near a food processor or blender. Combine the garlic, walnuts and Parmesan cheese in the bowl of the food processor or blender. Puree into small bits.

Add the basil, salt, black pepper, sugar and balsamic vinegar. Puree again. With the machine running, add the chicken broth and puree to make a smooth, thick paste.

Spoon into a jar with a tight-fitting lid. Store in the refrigerator. Use as a topping for grilled or broiled chicken breast, fish or pasta.

Yield: 1 cup, or 8 (2-tablespoon) servings.

Nutrition information per serving including optional salt: 49 calories, 2 grams protein, 2 grams carbohydrate, 3.9 grams fat (72 percent fat calories), 1.8 milligrams cholesterol, 112 milligrams sodium.

Note: The surface of the Light Pesto Sauce will darken over time. Simply stir the sauce before using. The color change does not affect the flavor or quality.

Pasta Pesto with Shrimp and Tomatoes

1 recipe Light Pesto Sauce (above)

6 ounces uncooked thin spaghetti, vermicelli or angel hair pasta

2 tablespoons dry sherry wine

1 cup chopped fresh roma tomatoes (about 2 medium tomatoes)

1 green onion, chopped

1/2 pound large shrimp, shelled

1 tablespoon water

1 tablespoon balsamic vinegar

1/8 teaspoon salt

1/4 teaspoon sugar

Boil the pasta according to package instructions. While the pasta is cooking, place the sherry in a large nonstick skillet. Bring the sherry to a boil and add the tomatoes and green onions. Cook 1 to 2 minutes, until the tomatoes start to change color from red to orange and begin to exude moisture.

Add the shrimp, water, balsamic vinegar, salt and sugar and cook until the shrimp have just turned pink and begun to curl. Remove from heat.

Drain the pasta and place in a large bowl. Add the Light Pesto Sauce and toss to coat all the strands evenly. Pour the shrimp and tomato mixture over the top. Serve immediately.

Yield: 6 servings.

Nutrition information per serving: 233 calories, 14 grams protein, 28 carbohydrate, 6 grams fat (23 percent fat calories), 76 milligrams cholesterol, 312 milligrams sodium.

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