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

Preparation:
1. Place the pine nuts in a small skillet and set the pan over medium heat.
2. Cook for about 3 minutes (until the nuts are golden), shaking the pan frequently to prevent burning. Transfer the nuts to a plate to cool.
3. In a blender or food processor, combine the nuts, broth, basil, oil, cheese, garlic and salt; process until smooth and thick. Yields about 1/4 cup per serving.

Servings: 2

Nutritional information for one serving:
Calories: 195
Total fat: 16.7 g
Cholesterol: 11 mg
Sodium: 793 mg
Total carbs: 5.1 g
Fiber: 2 g
Protein: 8.4 g
Weight Watchers points: 5

Photo credit: miriam_kato

You might also like these sauce recipes:

• Spinach and Ricotta Cheese Pasta Sauce recipe – 125 calories
• Vietnamese Spicy Fish Sauce recipe – 98 calories
• Roasted Serrano Salsa recipe – 46 calories
• Fresh Tomato Sauce recipe – 71 calories
• Pineapple Salsa recipe – 85 calories

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.

Servings: 4

Nutritional information for one serving:
Calories: 125
Calories from fat: 73
Total fat: 8.2g
Cholesterol: 15mg
Total carbs: 7.9g
Fiber: 3.2g
Protein: 7.7g
WW points: 3

Photo credit: Sylvie

Tags: recipe, cooking, diet, calories, spinach, ricotta, cheese, pasta, sauce, vegetable, European

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.

Servings: 1 1/2 cups

Nutritional information for one serving (1 cup):
Calories: 98
Calories from fat: 2
Total fat: 0.3g
Cholesterol: 0mg
Total carbs: 20.3g
Fiber: 1.1g
Protein: 5.5g
WW points: 2

Photo credit: Sue L

Tags: recipe, cooking, diet, calories, fish, sauce, Vietnamese, Asian, spicy, nuoc cham

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.

Servings: 3 cups

Nutritional information for one serving:
Calories: 46
Calories from fat: 3
Total fat: 0.4g
Cholesterol: 0mg
Total carbs: 10.3g
Fiber: 2.4g
Protein: 1.8g
WW points: 0

Photo credit: Rita

Tags: recipe, cooking, diet, calories, roasted, serrano, peppers, salsa, sauce, vegetable, Mexican

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.

Servings: 8

Nutritional information for one serving:
Calories: 71
Calories from fat: 33
Total fat: 3.8g
Cholesterol: 0mg
Total carbs: 9.1g
Fiber: 2.3g
Protein: 1.8g
WW points: 1

Photo credit: Rita

Technorati tags: recipe, cooking, diet, calories, fresh, tomato sauce, Italian, vegetable

Pineapple Salsa recipe – 85 calories

Ingredients:
1 (500 ml) can pineapple chunks, drained or 1/2 pineapple, peeled
1 red pepper
1/2 cup finely chopped coriander (cilantro)
1/2 red onion
2 teaspoons olive oil
2 tablespoons freshly squeezed lime juice
1/2 teaspoon salt

Preparation:
1. Chop the pineapple into small pieces to measure a total of 2 cups.
2. Core and seed the red pepper, then chop into small pieces (the same size as the pineapple pieces).
3. Finely chop the onion and coriander/cilantro.
4. Place all in a bowl.
5. Stir in the olive oil, lime juice and salt.
6. Refrigerate or serve right away (goes great with burgers, chicken, steaks or pork).

Servings: 3 cups

Nutritional information for one serving:
Calories: 85
Calories from fat: 29
Total fat: 3.3g
Cholesterol: 0mg
Total carbs: 15.1g
Fiber: 2.3g
Protein: 1.1g
WW points: 2

Photo credit: Rita

Technorati tags: recipe, cooking, diet, calories, pineapple, salsa, sauce, fruit, side dish

Tomatillo Salsa Verde recipe – 112 calories

Ingredients:
1 lb tomatillos (about 15), husked, rinsed and chopped
3 chili peppers, with seeds
2 tablespoons fresh lime juice
3/4 cup fresh cilantro leaves or flat leaf parsley (1 bunch)
1 teaspoon sugar
1 teaspoon salt

Preparation:
1. Place all the ingredients in a food processor or blender; puree until smooth.

Servings: 2

Nutritional information for one serving:
Calories: 112
Calories from fat: 23
Total fat: 2.6g
Cholesterol: 0mg
Total carbs: 22.8g
Fiber: 5.5g
Protein: 3.6g
WW points: 2

Technorati tags: recipe, cooking, diet, calories, tomatillo, salsa verde, sauce, vegetable, Mexican

Feta Cheese Dressing recipe – 180 calories

Ingredients:
1 cup feta cheese, crumbled
1 tablespoon olive oil
1 cup light mayonnaise
1/2 teaspoon garlic powder
2 teaspoons soy sauce
1/2 teaspoon dried oregano
1/4 cup wine vinegar

Preparation:
1. Combine all the ingredients in a food a blender of food processor.
2. Blend for a few seconds (until smooth).

Servings: 8

Nutritional information for one serving:
Calories: 180
Calories from fat: 139
Total fat: 15.5g
Cholesterol: 24mg
Total carbs: 8g
Protein: 3.1g

Photo credit: Katia

Technorati tags: recipe, cooking, diet, calories, feta, cheese, dressing, Greek

Ginger Jam recipe – 24 calories

Ingredients:
1 1/2 cups (about 1 pound) gingerroot, peeled and chopped
3/4 cup sugar (or to taste)
5 garlic cloves, chopped
1 large tomato, seeded and coarsely chopped
1 chipotle chile
1 1/2 cups water
1 pinch salt
1/2 teaspoon cracked black pepper

Preparation:
1. In a small saucepan, combine all the ingredients.
2. Bring to boil. Reduce the heat and simmer, stirring occasionally, for about 30-45 minutes (until very thick).
3. Taste and adjust seasonings if needed.
4. Let cool and refrigerate. Warm to room temp before serving.

Servings: 32

Nutritional information for one serving:
Calories: 24
Calories from fat: 0
Total fat: 0.1g
Cholesterol: 0mg
Total carbs: 6g
Protein: 0.2g

Photo credit: Nick’s Mom

Technorati tags: recipe, cooking, diet, calories, ginger, jam, preserve, dip

Blueberry Sauce recipe – 162 calories

Ingredients:
2 1/4 cups blueberries (fresh or frozen)
1 cup unsweetened orange juice
3/4 cup sugar (or less sugar if you don’t want the sauce that sweet)
3 tablespoons cornstarch
1/8 teaspoon cinnamon
1/2 teaspoon almond extract

Preparation:
1. In a saucepan over medium heat, combine the blueberries, orange juice, sugar and 1/4 cup water. Bring to a boil, gently stirring.
2. In a small cup or bowl mix, the cornstarch with 1/4 cup cold water until combined. Add to the simmering mixture; stir gently, careful not to mash the blueberries.
3. Simmer on low heat for about 3-4 minutes (until thick enough to coat the back of a metal spoon).
4. Remove from the heat and stir in the cinnamon and almond extract.
5. If the sauce is too thick, thin it with a little water.

Servings: 6

Nutritional information for one serving:
Calories: 162
Calories from fat: 2
Total fat: 0.3g
Cholesterol: 0mg
Total carbs: 40.9g
Protein: 0.7g

Technorati tags: recipe, cooking, diet, calories, blueberry, sauce, fruit, sweet