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Pack in the Flavor with Pesto

The spectacular coastline of Italy is home to many of the country’s most luxurious seaside resorts. It also lays claim to some disarmingly desolate stretches of coast where lush forests of lemon trees, herbs, pines and almonds create fragrant breezes. It is here that pesto was born – a classic combination of basil, nuts, olive oil and garlic.

Although a simple dish, the complexity of its flavor can be enhanced by adhering to the old ways. The word pesto is derived from the word pestle, which means to pound or grind. Traditionally, the ingredients were placed in a marble mortar and crushed using a wooden pestle. This enabled the mixture to be roughly ground so that the leaves were torn, allowing their flavor to fully develop.

Today few busy home chefs actually practice the traditional method, preferring the convenience of a food processor. But for those with true culinary curiosity, the extra effort can help bring out the full flavor potential of the dish.

This week’s spinach pesto packs extra nutrition and an intense flavor into every bite. Combining spinach with the fresh basil adds a rich source of vitamins A, C and K, as well as folate and potassium.

Some higher-fat ingredients – grated cheese, nuts and oil – are also featured in this pesto. Although these are calorie-dense choices, they provide heart-healthy fat that is part of a healthy diet when eaten in moderation.

This recipe is further complemented by the pine nuts, which impart a sweet and buttery flavor. The eating of pine nuts, which are called pinoli in Italian, dates back to ancient Greece and Rome when they were commonly preserved in honey. Today pine nuts are frequently toasted to bring out their flavor and add a bit of crunch.

Spinach Pesto Pasta – Makes 8 servings.

16 oz. whole-wheat linguini pasta
4 cups fresh baby spinach, loosely packed
2 Tbsp. pine nuts or slivered almonds
3 garlic cloves, peeled
Small handful of basil leaves, without stems
1 tsp. dried Italian seasoning
3 Tbsp. Parmesan cheese, grated
Salt and freshly ground black pepper, to taste
1/8 cup fat free, reduced-sodium chicken broth (or vegetable broth)
1/4 cup extra virgin olive oil
2 Tbsp. lemon juice
2 plum tomatoes, diced

Cook pasta according to package directions. Drain, place in a large serving bowl, cover to maintain warmth and set aside.

Meanwhile, place spinach, nuts and garlic in a food processor or blender. Pulse until chopped. Add basil, Italian seasoning, cheese, salt and pepper. Pulse to mix. Slowly add broth, olive oil and lemon juice. Process until well blended.

Add pesto to warm pasta and toss gently to coat. Top with tomatoes and serve.

Per serving: 310 calories, 11 g total fat (1.5 g saturated fat), 45 g carbohydrate, 9 g protein, 6 g dietary fiber, 260 mg sodium.

The Author:

AICR’s Nutrition Hotline is a free service that allows you to ask a registered dietitian questions about diet, nutrition and cancer. Access it on-line at www.aicr.org/hotline or by phone (1-800-843-8114) 9 a.m. to 5 p.m. ET Monday-Friday. AICR is the only major cancer charity focused exclusively on the link between diet, nutrition and cancer. It provides education programs that help Americans learn to make changes for lower cancer risk. AICR also supports innovative research in cancer prevention and treatment at universities, hospitals and research centers. It has provided more than $78 million for research in diet, nutrition and cancer. AICR’s Web address is www.aicr.org.

Article Source: Aicr.org



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