Parsley–Walnut Pesto
MAKES ¾ CUP
After filming a cooking show, I had an abundance of flat-leaf parsley left over, so I made a pesto using parsley in place of basil, and walnuts in place of pine nuts. When I researched the herb, I found that parsley was a good source of vitamins A, C, and K, as well as containing some iron and folate. This nutty, flavorful sauce can be used as a topping for fish, lamb, turkey, or chicken.
¾ cup chopped walnuts
2 slices whole-wheat bread, crusts trimmed
1 bunch, stemmed, fresh flat-leaf parsley
2 cloves garlic
½ cup grated Parmesan cheese
2 tablespoons nonfat plain yogurt
3 tablespoons extra-virgin olive oil
2 teaspoons grated lemon zest
2 tablespoons fresh lemon juice
½teaspoon salt
1 teaspoon freshly ground black pepper
Toast the walnuts in a small, dry skillet over medium heat, stirring, until fragrant, 3 to 4 minutes. Transfer to a plate to cool.
Tear the bread into large pieces and pulse in a food processor to form fine crumbs. Add the parsley, garlic, cheese, and walnuts and pulse until finely chopped, scraping down the sides as needed. Combine the yogurt, oil, lemon zest, lemon juice, salt, and pepper in a small bowl. Add the oil mixture to the parsley mixture in a slow stream, pulsing to combine. Serve immediately or freeze.
To freeze the pesto, divide it into the preferred serving sizes and place it in small resealable plastic bags or plastic containers with airtight lids. Press excess air out of the plastic bags, if using, and freeze for up to 3 months.
NOTE: Wash fresh parsley right before using, since it is highly fragile. Put it in a bowl of cold water and swish it around with your hands, then place it on paper towels to dry.
SERVING SIZE: 1 tablespoon
EXCHANGE LIST VALUES: 2 fat
CARBOHYDRATE CHOICES: 0
CALORIES: 114
CALORIES FROM FAT: 85
TOTAL FAT: 9 g
SATURATED FAT: 2 g
CHOLESTEROL: 3 mg
SODIUM: 176 mg
TOTAL CARBOHYDRATE: 5 g
FIBER: 1 g
TOTAL SUGARS: 1 g
PROTEIN: 3 g
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