Presto! It’s creamy pesto – easy, economical and best of all, healthier than ever! With its vibrant green hue, it’s easy to assume that pesto sauce, the classic Italian mixture of fresh basil, garlic, nuts, and cheese, is a much lighter choice than it’s sinister cousin – Alfredo. Unfortunately, that’s not usually the case.
The ingredients may be better for you, but due to its high oil content pesto sauce packs a deceivingly hefty price when it comes to calories. In this recipe, I’ve not only trimmed the excess oil but added creamy cheesy goodness and extra protein with the addition of a touch cottage cheese (which when blended smooth goes undetected in the finished dish).
You also have two great ways to enjoy it; made with broccoli and beans it’s a great vegetarian or Meatless Monday option. Swap cooked chicken for the beans (and reduce the broccoli slightly) and viola, you’ve got flavorful Chicken and Broccoli Pesto Pasta! (Variation instructions below.)
Makes 4 (1-½ cup) servings
Ingredients
1 cup fresh basil leaves, packed (about a 2-ounce package)
4 teaspoons extra-virgin olive oil, divided
2 tablespoons chopped walnuts
3 tablespoons chopped garlic, (about 3 large cloves)
¼ teaspoon salt
¼ teaspoon black pepper
¼ cup low-fat cottage cheese
¼ cup shredded Parmesan cheese, divided
2 cups dry penne pasta
½ cup reduced-sodium white beans, rinsed and drained
5 cups broccoli florets
Freshly ground black pepper, optional
Instructions
1. Cook the pasta according to the package directions. While pasta is cooking, place the basil in a food processor (or in a large deep cup or bowl for blending with an immersion blender). Add 2 teaspoons oil, 2 tablespoons water, walnuts, garlic, salt and pepper, to the processor and pulse to mix. Add the cottage cheese and 2 tablespoons of Parmesan, and process until smooth. Set aside.
2. Place the broccoli in a large microwave-safe dish, and add 2 tablespoons of water. Cover tightly and microwave on high for about 3 minutes, or until broccoli is crisp-tender but not mushy. Drain and set aside.
3. Drain the pasta, reserving 2 tablespoons of the cooking water. Return the pasta and water to the pot; add remaining 2 teaspoons of oil and the beans. Stir gently and heat over low heat for 2 minutes to warm beans.
4. Turn off heat. Pour the pesto sauce over the penne and stir gently to combine. Add the broccoli and toss again. Pour pasta into a serving dish and sprinkle with remaining 2 tablespoons of Parmesan. Garnish with additional basil leaves and freshly ground black pepper if desired.
Calories 300: Carbohydrate 40 g (Sugars 4 g): Total Fat 9 g (Sat Fat 2 g): Protein 18 g: Fiber 8g: Cholesterol 30 mg: Sodium 430 mg Food Exchanges: 2 Starch, 2 Very Lean Protein, 1 Vegetable | Carbohydrate Choices: 2.5
Weight Watcher Plus Point Comparison: 8 Freestyle Smart Point Comparison: 7
CHICKEN AND BROCCOLI PESTO VARIATION:
Reduce broccoli florets to 3 cups, omit beans and add 1 1/2 cups cooked chicken to drained pasta.
Calories 320: Carbohydrate 33 g (Sugars 4 g) : Total Fat 9 g (Sat Fat 2 g) : Protein 28 g : Fiber 5g : Cholesterol 30 mg : Sodium 350 mg | Food Exchanges: 2 Starch, 4 Very Lean Protein, 1/2 Vegetable Carbohydrate Choices: 2 | Weight Watcher Plus Point Comparison: 8 Freestyle Smart Point Comparison: 7
