The fourth of our low-GI, high-energy recipes is dinner: a pesto low in fat but high on taste...
GI Tip: While pine nuts and olive oil are traditionally high in fat, this combination of garlic, fresh basil and half-fat crème fraîche makes a healthier, low-fat version, while still packing a mean punch. Serves 4
150ml fresh vegetable stock
175g asparagus, trimmed and cut into 5cm lengths
225g mushrooms, wiped and sliced
300g green and white tagliatelle
400g canned artichoke hearts, drained and halved
150g extra lean ham, chopped
For the Pesto:
4 garlic cloves, crushed
8tbsp chopped fresh basil leaves
8tbsp half-fat creme fraiche
4tbsp freshly grated Parmesan cheese
Freshly ground black pepper
To serve:
2tbsp shredded fresh basil leaves
Fresh Parmesan cheese shavings
Put the stock and asparagus in a saucepan. Bring to the boil, reduce the heat, cover and simmer for two minutes. Add the mushrooms and simmer for a further two minutes, until the asparagus is just tender. Drain and set aside.
Bring a large saucepan of lightly salted water to the boil. Add the pasta and cook until al dente – just tender, but still with a bite to it – or according to the timings on the packet.
Meanwhile, to make the pesto, put the garlic, basil, creme fraiche, Parmesan and black pepper in a food processor or blender.
Process for a few seconds, until smooth. Alternatively, finely chop the basil and mix all the ingredients together in a bowl.
Drain the pasta and return it to the warm pan. Add the mushrooms, asparagus and artichokes to the pasta and cook over a low heat, stirring frequently for two to three minutes, until piping hot.
Remove pan from the heat, add the pesto and ham and toss well. Serve immediately in warm bowls, sprinkled with shredded basil leaves and Parmesan shavings.
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