Spinach Spaghetti
If you keep pesto cubes (below) in the freezer, this is a very quick and easy meal. You may substitute purchased pesto, but it will be considerably higher in fat.
12 oz spaghetti
1 pkg (10 oz) frozen chopped spinach
1/2 pkg (5 oz) silken tofu (optional)
1/2 cup water
1/4 cup Lower-Fat Pesto (recipe follows)
Parmesan-style soy cheese
Cook the spaghetti and spinach according to package directions. Meanwhile, purée the silken tofu in a blender container with 1 or 2 Tbs of the water. Drain the cooked spinach and add it to the container; blend until smooth, gradually adding the remaining water. Add the pesto and blend just to mix.
Pour the sauce over the cooked pasta and toss to coat well. Serve immediately, passing Parmesan-style soy cheese at the table, if desired.
Yield: 12 servings Serving size: 1 cup
Per serving: 122 calories, 1 g total fat (0.2 g sat fat), 5 g pro, 22 g carb, 0 g fiber, 21 mg sodium, 0 mg cholesterol
Exchanges: 1 starch, 1 vegetable
Lower-Fat Pesto
1 cup packed basil leaves
2 large cloves garlic
1 Tbs olive oil
2 Tbs water
Combine all ingredients in food processor or blender. Whirl until puréed, stopping to scrape down sides as needed.
Store the pesto in the refrigerator if you are going to use it within a few days, or freeze it in an ice cube tray (each cube is about two tablespoons). When frozen, pop the cubes into a freezer container and remove them as needed.
Yield: 1/2 cup (4 servings) Serving size: 2 Tbs
Per serving: 33 calories, 3 g total fat (0.5 g sat fat), 0 g pro, 1 g carb, 0.1 g fiber, 4 mg sodium, 0 mg cholesterol
Exchanges: 1/2 fat