Spinach Basil Pesto - 42g Carbs, 1g Fiber
From: Skinny_Chef VIA www.prevention.com
Love the Foods You Used to Hate: Spinach
Most people who are spinach-haters have only had it overcooked and
slimy or the mushy, dark frozen spinach that comes in a box, reheated
in the microwave.
Both versions are just a sad shadow of the fresh, delicate baby spinach
leaves, delicious eaten even raw, available in standard grocery stores.
This tasty leaf not only has a mild herbaceous flavor, but it's killer
when it comes to nutritional stats, a serious superstar:
1 cup of spinach contains only a meager 41 calories, and in exchange
you get in terms of daily recommended amounts 377% vitamin A,
40% vitamin E, 40% manganese, 60% folate, 20% calcium, 20% vitamin C,
and 20% fiber.
Plus, nothing cooks faster than tender baby spinach which doesn't need
to be precooked when added to dishes for a last minute nutrition and
color boost.
Add it to soups, stews, sauces, and cook just one additional minute.
Avoid overcooking it since excess heat and boiling can damage the
water-soluble vitamins, like C, B6, and B1 and bring out the "yuck
factor" by turning leaves dark and slimy. It's just one of my many
delicious recipes that are amazingly flavorful yet don't impact your
waist.
Spinach Basil Pesto - 42g Carbs, 1g Fiber
I used a calcium-fortified pasta in this recipe which means each
serving has 40% of your calcium needs for the day! If you can't
find the fortified version, look for a good quality whole wheat
or whole grain pasta.
Serves: 4
8 oz pasta, such as elbows or penne
2 cups packed baby spinach
1/2 cup packed basil leaves
1/4 cup grated Parmesan
1/4 cup water
2 Tbsp extra virgin olive oil
2 cloves garlic, peeled, cut in half
Cook the pasta according to the package instructions. Drain and
set aside.
Place the remaining ingredients into a food processor or blender.
Blend until smooth and toss with pasta. Serve immediately.
Serves: 4
Serving Size: 1 1/2 cups
Nutrition per Serving:
264 Calories, 9g Protein, 8g Fat, 1g Saturated, 4 mg Cholesterol,
42g Carbs, 1g Fiber, 390mg Sodium
Nutrition below from: www.caloriecount.about.com
This is for the entire Pesto recipe listed above only... Does not
include the pasta.
Serving Size: 189 g
Nutrition per Serving:
372 Calories, 310 Calories from Fat, 34.5g Total Fat, 8.1g Saturated Fat, 22mg Cholesterol, 433mg Sodium, 5.5g Total Carbs, 1.6g Dietary Fiber, 0.6g Sugars, 12.1g Protein
Vitamin A 127% - Vitamin C 35% - Calcium 37% - Iron 14%
Nutrition Grade: B-
Good points:
Low in cholesterol
Very low in sugar
Very high in vitamin A
Bad points:
High in saturated fat
