Wholewheat pasta with rocket and almond pesto
- 20min
- 2
- 465 kcal
- Intermediate
- Dairy , Nuts , Gluten
Per 206 g contains
of an adult's recommended intake.
Typical energy values per 100g: 945kj/226kcal
A 30-minute evening meal for those with high cholesterol.
Just because you follow a diet to help lower your cholesterol doesn't mean you have to miss out on creamy pasta dishes. This quick and easy meal is ideal after work, and is made with a homemade pesto that contains cholesterol-reducing almonds.
Soaking the almonds first makes them creamier. You can pre-soak and freeze them, or soak and leave them in the fridge for up to 24 hours. Add some chopped vegetables to the pasta pan for the last few minutes of cooking to increase your veg intake too.
Remember to use the best-quality olive oil and hard cheese that you can - they have more flavour, so you can use less of them.
Ingredients
- Whole almonds20g 0.7ozNuts
- Rocket leaves100g 3.5oz
- Olive oil1 tbsp
- Parmesan, finely grated10gDairy
- Soy sauce1 tsp
- Zest and juice of half a lemon
- Broccoli or cauliflower160g 5.6oz
- Wholewheat pasta120g 4.2ozGluten
Cooking Method
- Place the almonds in a bowl and cover with water. Leave in the fridge to soak for at least six hours or leave them overnight.
- Place the almonds, half of the rocket, olive oil, Parmesan, soy sauce, lemon juice and zest into a food processor, blender or mini chopper and whizz until you have a semi-smooth paste. Season well with salt and pepper.
- Cook the pasta in a pan of boiling salted water according to the packet instructions. Add the broccoli or cauliflower for the last two minutes of the cooking time.
- Once the pasta is cooked, scoop out half a mug of the pasta water and reserve. Drain the pasta.
- Add the pesto to the pasta pan with a couple of tablespoons of the reserved pasta cooking water. Gently warm, adding a little more water if needed to make a silky smooth sauce that will stick to the pasta.
- Add the pasta and the rest of the rocket. Stir well to coat the pasta and serve immediately.
Nutritional Information
| Typical Values | per 100g | per 206g serving |
|---|---|---|
| Energy | 226 kcal 945 kj | 465 kcal 1947 kj |
| Fat of which saturates | 9.8 g 1.4 g | 20 g 3 g |
| Carbohydrate of which sugars | 21 g 2.2 g | 43 g 4.5 g |
| Fibre | 6 g | 12.3 g |
| Protein | 10 g | 22 g |
| Salt | 0.2 g | 0.4 g |
Almonds
It is suggested that almonds increase vitamin E levels, which helps to lower cholesterol. As with most other nuts they also contain healthy fats that, when consumed in moderation, may contribute towards good heart health.
Rocket
There are many studies that suggest the consumption of plants like rocket/arugula decreases the risk of issues such as heart disease.
Wholewheat pasta
Whole grains are particularly high in dietary fibre, which promotes health digestion and, in turn, helps to lower cholesterol levels.
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