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Pack In the
Flavor with Pesto
BY THE AMERICAN
INSTITUTE FOR CANCER RESEARCH |
The spectacular coastline of
Italy is home to many of the countrys 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 weeks 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.
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