Diet Recipes Blog

Pesto is a traditional Italian sauce based on basil and pinenuts, and is usually crammed with olive oil. This version is lightened up by swapping vegetable broth or chicken broth for some of the oil. The flavor of this sauce is fresh and wonderful – toss it with cooked pasta or spoon it over vegetables, fish or poultry.

Homemade Pesto Sauce recipe – 195 calories

Ingredients:
2 cups fresh basil leaves
2 tablespoons pine nuts
1/4 cup grated parmesan cheese
2 medium garlic cloves, peeled
1 tablespoon olive oil
1/2 cup reduced-sodium vegetable or chicken broth
1/2 teaspoon table salt

Recipe preparation instructions…

This delicious sauce is great served on any pasta. It is easy to prepare and has a wonderful creamy taste.

Spinach and Ricotta Cheese Pasta Sauce recipe – 125 calories

Ingredients:
500 g fresh spinach, chopped
120 g ricotta cheese
1 teaspoon olive oil
15 g pine nuts, toasted
1 small onion, finely chopped
1/2 teaspoon nutmeg, freshly grated
1/2 teaspoon fresh thyme, chopped
salt and fresh ground black pepper, to taste
1 garlic clove, minced (optional)
1 teaspoon vegetable stock, powdered (optional)

Preparation:
1. Heat the olive oil in a pan and fry the onion on low heat until soft (but not browned).
2. Add the spinach, thyme and garlic (if using).
3. Continue to cook on low heat for about 2-3 minutes (until the spinach leaves have wilted).
4. Add the ricotta cheese and mix, using a wooden spoon, until it forms a smooth sauce.
5. Season with nutmeg, salt, freshly ground pepper and powdered vegetable stock (optional) to taste.
6. Sprinkle with toasted pine nuts and serve immediately on your favourite pasta.

Recipe preparation instructions…

Vietnamese Spicy Fish Sauce recipe – 98 calories

Ingredients:
1/2 cup fish sauce
4 cloves garlic, pressed
2 red chili peppers, minced
3 teaspoons sugar or 1 1/2 packages artificial sweetener
1 1/2 tablespoons fresh lime juice, to taste
1 cup water

Preparation:
1. Mash the garlic, chili peppers sugar into a paste, using a mortar and pestle.
2. Add the fish sauce, water and lime juice; blend well.
3. Seal and refrigerate until ready to serve.
4. Serve with Vietnamese beef meatballs.

Recipe preparation instructions…

Roasted Serrano Salsa recipe – 46 calories

Ingredients:
6 serrano chilies
1 lb tomato, finely diced
1/4 cup orange juice
2 tablespoons red onions, minced
2 tablespoons cilantro, diced
2 tablespoons yellow bell peppers, diced
1 tablespoon rice vinegar
1/2 teaspoon sugar
1/2 teaspoon salt

Preparation:
1. In a cast iron skillet over medium-high heat, cook the serrano peppers until blackened.
2. Remove half of the blackened skin and discard.
3. Chop the chilies and combine them with the remaining ingredients.
4. Let stand 1 hour.
5. Cover and refrigerate until ready to serve.

Recipe preparation instructions…

Fresh Tomato Sauce recipe – 71 calories

Ingredients:
3 lbs fresh plum tomatoes, peeled, seeded and chopped
2 cloves fresh garlic, minced
1/3 cup minced fresh onion
2 tablespoons olive oil
1/2 bay leaf
2 tablespoons all-purpose flour
4 sprigs fresh parsley
6 sprigs fresh thyme or 1 teaspoon dried thyme
1 inch fresh orange rind
1/2 teaspoon basil
1/8 teaspoon fennel seed
1 pinch ground coriander
1 pinch saffron
1/2 teaspoon salt
1/4 teaspoon black pepper

Preparation:
1. In a large saucepan, saute the garlic and onion in olive oil until tender.
2. Stir in the flour until smooth.
3. Add the tomatoes.
4. Wrap the bay leaf, parsley, thyme and orange rind in a cheesecloth, tie and add to the pot.
5. Add all the remaining ingredients.
6. Heat the sauce to a simmer, then drop on the lid and simmer for about 10 minutes, stirring occasionally.
7. Remove the lid and simmer for another 25-30 minutes (or until the sauce has thickened).
8. Remove the herb bouquet and chill the sauce overnight (or freeze for later).
9. Heat again before serving over hot cooked pasta or meats.

Recipe preparation instructions…