Wednesday, May 23, 2012

Creamy Avocado Pasta

My lovely Daughter in law, who is an avid pinterest recipe searcher, found this recipe for Creamy Avocado Pasta and shared it with me.  They have made it several times, and found it a yummy versatile healthier pasta sauce alternative.  The bonus is it only takes 15 minutes to prepare!
Creamy Avocado Pasata
from Anne's Kitchen!

1 Medium Avocado
Juice from 1/2 lemon (or you can use Lime Juice)
2-3 garlic cloves
1/2 tsp kosher salt
1/4 cup fresh basil
2 Tbs Olive Oil
Pepper to taste
Pasta of your choice

Heat your water and start your pasta cooking, while pasta cooks combine all ingredients in a blender or food processor (except pasta).  Season with pepper to taste, pour over cooked pasta, toss, serve immediately and enjoy!  

So there you have a pretty simple pasta sauce.  It is rich and creamy and a lovely avocado~y green color.  The basil in the recipe combined with the lemon juice gives it a fresh tangy flavor.  The avocado gives it the creaminess of an Alfredo type sauce, but only half the fat and calories.  

I did the nutritional work up of this recipe compared to a typical Fettuccini Alfredo and listed them below.   I have always heard how good for you avocados are, but never really researched it I decided to do a bit of research for this post.  From the California Avocado CommissionAvocados provide nearly 20 essential nutrients, including fiber, potassium, Vitamin E, B-vitamins and folic acid. They also act as a "nutrient booster" by enabling the body to absorb more fat-soluble nutrients, such as alpha and beta-carotene and lutein, in foods that are eaten with the fruit.  The fat in avocados is mostly heart-healthy monounsaturated fat. In addition, clinical studies support the ability of avocado to lower cholesterol and fat in the blood.  There is quite a bit more information on the livestrong web site listed here.  So give this recipe a try and let me know how you like it!

Read more:

Nutrition Facts
Amount per serving CREAMY AVOCADO PASTA
563.6 kcal
Water128.58 gCarbohydrate (40%)56.92 gProtein (8%)11.1 gTotal Fat (52%)34.03 g   Monounsaturated22.31 g   Polyunsaturated4.36 g   Saturated6.03 gCholesterol226.13 gDietary Fibre7.51 gVitaminsVitamin A466.11 IUThiamin0.35 mgRiboflavin0.46 mgNiacin3.57 mgPantothenic acid2.15 mgVitamin B60.36 mgFolate155.36 mcgVitamin B120.51 mcgVitamin C13.1 mgVitamin E4.38 mg ATEMineralsCalcium50.48 mgIron3.49 mgMagnesium50.52 mgPhosphorus190.09 mgPotassium589.92 mgSodium94.58 mgZinc1.66 mgCopper0.32 mg

Nutrition Facts
1390.7 kcal
Water230.67 gCarbohydrate* (11%)37.12 gProtein (9%)30.23 gTotal Fat (80%)126.76 g   Monounsaturated35.78 g   Polyunsaturated5.21 g   Saturated78.31 gCholesterol469.29 mgDietary Fibre0 gAlcohol (0%)0 gVitaminsVitamin A4458 IUThiamin0.31 mgRiboflavin0.69 mgNiacin1.29 mgPantothenic acid1.03 mgVitamin B60.13 mgFolate88.35 mcgVitamin B121.77 mcgVitamin C1.43 mgVitamin E3.32 mg ATEMineralsCalcium723.12 mgIron1.83 mgMagnesium56.78 mgPhosphorus590.95 mgPotassium275.48 mgSodium1025.51 mgZinc3.16 mgCopper0.24 mg

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