Parsley and Walnut Pesto

Pair with rich fish like salmon or trout (good sources of healthful omega-3 fatty acids), white-meat poultry (low in saturated fat), or pasta. You can also stir a bit into minestrone or steamed rice. Hearty walnuts add polyunsaturated omega-3 fatty acids, while olive oil is a good source of monounsaturated fats. Since a little of this zesty spread goes a long way, you may want to freeze leftover pesto in ice cube trays overnight and then transfer to a zip-top plastic bag. The bright flavor should last for up to three months.

Yield: 12 servings (serving size: 1 tablespoon)

Ingredients

• 3  cups  fresh flat-leaf parsley leaves (about 2 1/2 ounces)
• 1/2  cup  chopped walnuts, toasted
• 3  tablespoons  olive oil
• 1  tablespoon  fresh lemon juice
• 1/2  teaspoon  salt
• 1/2  teaspoon  freshly ground black pepper
• 3  garlic cloves, chopped

Preparation

1. Combine all ingredients in a food processor; process until smooth.

Nutritional Information

Calories:

69 (87% from fat)

Fat:

6.7g (sat 0.8g,mono 2.9g,poly 2.7g)

Protein:

1.3g

Carbohydrate:

2g

Fiber:

0.9g

Cholesterol:

0.0mg

Iron:

1.1mg

Sodium:

156mg

Calcium:

27mg