Cancer Institute A national cancer institute
designated cancer center

Pasta Sauces

Two quick and easy pasta sauces, and a great way of increasing vegetable intake.  These two recipes are low-fat yet rich-tasting alternatives to traditional Italian sauces called “pestos,” which often feature a high amount of fat from pine nuts, oil and cheese.

Basil and Artichoke Pesto

cup extra virgin olive oil 2 garlic cloves, peeled
1 cup frozen or canned artichoke hearts
(no marinade)
4 Tbsp fat-free, reduced-sodium chicken
or vegetable broth
2 Tbsp pine nuts ½ teaspoon grated lemon peel
2 Tbsp grated Romano cheese Salt and freshly ground pepper, to taste

3 cups loosely packed fresh basil leaves 

 

In a blender or food processor, place oil, basil, artichoke hearts, cheese, pine nuts, garlic and peel. Blend until smooth. With motor running, add lemon and broth.  Blend again. Season to taste with salt and pepper. When pasta is cooked, top with sauce and serve immediately.

Makes 6 servings; Per serving = 129 calories, 12g fat (2g saturated), 4g carbs, 3g protein, 3g fiber, 71mg sodium

Broccoli-Walnut Pesto

2 cups chopped raw broccoli florets 2 garlic cloves
1 cups water cup chopped walnuts, toasted   
2 Tbsp extra virgin olive oil
cup fresh basil leaves, chopped   
2 Tbsp shredded Parmesan cheese
(fresh if possible)
2/3 cup fat-free, reduced-sodium chicken
or vegetable broth
Salt and freshly ground pepper, to taste

In medium saucepan, place steamer filled with broccoli and 1 cups water. Cover and steam 4-5 minutes, then remove from heat and immediately rinse in cold water; set aside. (Broccoli may also be steamed with cup water in microwave for 3 minutes, instead.)  In small dry skillet, toast walnuts over medium heat, stirring constantly 3-4 minutes until nuts are fragrant.  Remove from heat. In food processor, blend broccoli, walnuts, basil leaves, garlic, broth, oil and cheese, until smooth paste is formed.  If thinner consistency is desired, add another Tbsp broth and blend again. Season to taste with salt and pepper. When pasta is cooked, top with sauce and serve immediately.  This recipe is NOT OK for those on a Low Microbial Diet, unless sauces are thoroughly cooked!

Makes 6 servings: Per serving = 90 calories, 8g fat (1g saturated fat), 3g carbs, 3g protein, 1g fiber, 88mg sodium

From American Institute for Cancer Research www.aicr.org

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