Avocado makes a great creamy base for pasta sauces.
Nutritional highlights
Making our own sauces for foods like pasta dishes can go a long way with our nutrition. It allows us to add ingredients to suit our taste preferences and means that we can be in control of and additives or preservatives which can be present in readymade sauces. And the best part is, it’s really easy!
Ingredients list
(Makes 2 servings)
Preparation Time: 10 minutes
Cooking Time: 15 minutes
- 1 avocado, diced (skin and stone removed)
- 1 garlic clove, crushed
- ½ lime, juiced
- 1 tbsp olive oil
- 10g fresh basil
- Pinch of ground pepper
- 120g garden peas
- 100g pasta, uncooked weight (any shape will work for this recipe)
- 150g asparagus tips
Method
To make the avocado sauce, place the diced avocado, crushed garlic, lime juice, olive oil, fresh basil and pepper seasoning in a blender and blitz until smooth. Place to one side.
In a pan, cook the pasta according to packet instructions.
Once the pasta is cooked, drain the water and add the avocado sauce. Stir through.
Add the peas and cook on a low heat for 5 minutes.
Meanwhile, in a separate pan, boil some water and add the asparagus tips.
Cook until bright green and slightly tender (approximately 3 minutes), then drain and place to one side.
Remove the pasta from the heat and serve alongside the asparagus.
Top tips
The possibilities are endless with this dish – it really just acts as a base for you to add to. If you want to boost the protein content, throw in some lean meat, nuts (pine nuts work great), or tofu.
You can also experiment with other veggies – tomatoes and red pepper will add a splash of colour!
| Calories: 454.1 | Fat: 24.2 | Saturates: 4.4 | Total Sugar: | Salt: 0.02 |
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