Italian sauces are commonly made from tomatoes, which are rich sources of vitamin C and potassium. However, tomatoes are relatively high in carbohydrates -- for example, a 1 cup serving of marinara sauce contains about 35.36 g of carbohydrates, according to the USDA National Nutrient Database. Pesto sauce is a low-carbohydrate alternative to tomato-based Italian sauces.
Ingredients and Preparation
Basic pesto sauce contains few ingredients and can typically be prepared in under 10 minutes. Fresh basil is the main ingredient for this sauce. Wash 1 cup of fresh basil in distilled water and pat dry. Place in a blender with 1/2 cup of extra virgin olive oil and two peeled garlic cloves. You can also add 1/2 cup of parmesan cheese. Blend until smooth. If the sauce is too thick, add up to 1/2 cup of additional extra virgin olive oil and blend.
Carbohydrate Content
A 1 cup serving of fresh basil leaves contains only about 0.64 g of carbohydrates, according to the USDA National Nutrient Database. Olive oil contains no carbohydrates, and each clove of garlic contains about .99 g of carbohydrates. If you prepare pesto sauce without cheese, each 1 cup serving contains only about 1.31 g of carbohydrates. Adding 1/2 cup of parmesan cheese adds about 1.015 g of carbohydrates per serving.
Uses
Low-carb pesto sauce is most commonly used as a spread for breads, and as a topping for pasta. Opt for spaghetti squash instead of wheat pasta to reduce your carbohydrate intake. Also, top steamed vegetables, such as broccoli, asparagus, carrots or cauliflower with pesto sauce instead of bread to limit carbohydrates. Use pesto sauce as a flavorful accompaniment to lean proteins, such as skinless chicken breasts or fish.
Considerations
Although pesto sauce is low in carbohydrates, it is high in calories. A cup of olive oil contains 1,909 calories, according to the USDA National Nutrient Database. The calories in olive oil may contribute to weight gain and obesity.
The FDA considers basil safe for consumption; however, it may occasionally contribute to stomach discomfort and diarrhea, according to Michael Castleman, author of "The New Healing Herbs."
References
- "The New Healing Herbs"; Michael Castleman; 2010
- "Low Carb Italian Cooking"; Francis Anthony; 2004
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