Healthy Recipes
Pesto with Soy Pasta
As promised, here is a great sauce recipe.
One of the hardest foods to replace on a low carb diet is pasta. We all know the spaghetti squash trick, but when you just can’t get past the “I want real pasta” craving, this soy pasta does the trick. One ounce contains 15 grams of carbs, but the net carbs are very low because the fiber is so high at 12 grams per serving. I usually use the pasta as a side dish with a chicken or fish entree, and add salad and vegetable.
While pesto is traditionally served with pasta, it is delicious served as a topping on chicken or fish. I sometimes even spread it on a slice of nitrate-free deli turkey for a tasty low carb rollup.
Time to table: 20 minutes
Serves: 4
Healing Nutrient Spotlight
Excellent source of iron and manganese
Good source of vitamin A
Wheat and dairy free
Ingredients*
4 oz. whole soybean pasta
2 cups basil leaves, stemmed and packed tightly
1/2 cup extra virgin olive oil
2 cloves crushed garlic
1/4 tsp. plus 1/8 tsp. salt
2 tbsp. soy parmesan
1/4 cup raw pine nuts
*Choose organic ingredients for optimal nutrition.
Preparation
Cook soy pasta according to directions. While pasta is cooking, put all ingredients except for pine nuts into a food processor and blend until the basil is pureed and smooth. Add pine nuts and process until smooth, scraping bowl as needed. Do not over-process (you should see small pieces of pine nuts in the sauce). You may add a little more oil if you want a thinner sauce. Serve over soy pasta. Store leftovers in the refrigerator for up to five days.
Nutrition
400 calories, 35 g total fat, 4 g saturated fat, 6 g polyunsaturated fat, 22 g monounsaturated fat, .5 mg cholesterol, 15 g carbohydrate, 12 g fiber, 1 g sugar, 14 g protein, 820 IU vitamin A, .5 mg niacin, 18 mcg folate, 80 mg calcium, 40 mg magnesium, 155 mg potassium, 215 mg sodium, .7 mg manganese, 1.7 mcg selenium, .6 mg zinc
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Tags: low carb diet, pasta, soy
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