The light bell pepper and basil pesto is a creamy sauce based on bell peppers and basil with low oil content.
I used baked mini bell peppers.
It is prepared in just a few minutes and is digestible, fresh, and flavorful.
Versatile:
• dressing for bruschetta and crostini;
• pasta dressing;
• flavor enhancer for dishes based on meat, fish, cheese, eggs, or legumes [example hummus].
We consume the fruit of the bell peppers.
Green bell peppers are less ripe, hence less sweet, but may cause digestive issues.
Yellow and orange bell peppers are ripe.
Red bell peppers are fully ripe, thus sweeter [with higher carbohydrate content, including sugars, compared to green bell peppers].
Having digestive issues, I choose red or yellow ripe and sweet-fleshed peppers.
In the Accu-Chek diet meter, you can find the CHO count per portion:
• 300 g raw weight portion [150 g cooked weight] of grilled peppers → CHO 20.1.
Bell peppers are among the vegetables that in cases of hyperglycemia, prediabetes, and type 2 diabetes could [conditional] cause an increase in blood sugar, so they should be consumed in moderation and it’s advisable to monitor the glycemic response.
- Difficulty: Easy
- Cost: Cheap
- Preparation time: 10 Minutes
- Portions: 2People
- Cooking methods: Other, Electric Oven
- Cuisine: Italian
Ingredients
- 8.82 oz sweet bell peppers (100 g cooked weight)
- 0.21 oz basil
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- 1 tsp extra virgin olive oil (raw)
- 1 tsp lemon juice
Suggested Tools
- 1 Baking Tray 9.84×11.42 inches
- 1 parchment paper sheet
- 1 Chopper or Mixer
Preparation
Watch the reel on Instagram → HERE.
Wash the mini bell peppers thoroughly.
You can cook them whole or, if preferred, cut and deseeded.
Briefly preheat the oven.
Bake at 356°F in a ventilated oven.
You can keep them crunchy [20 minutes] or extend cooking until they become softer [30-40 minutes].If the skin bothers you, it peels off easily.
Select and wash the basil leaves.
Drain them in a colander.
Dry them on a sheet of kitchen paper.Place in the mixer:
• 3.53 oz of baked bell peppers;
• 0.21 oz basil;
• a pinch of salt;
• a pinch of pepper;
• 1 tsp of oil;
• 1 tsp of lemon juice;
and blend.! the mixer should be activated in bursts and not continuously, also avoid overheating the blades.
Your light bell pepper and basil pesto is ready.
Enjoy your meal.
Notes
Hyperglycemia, prediabetes, and diabetes.
Here you can find dedicated recipes.
Remember:
• start the meal with a generous portion of vegetables [raw or cooked];
• a balanced meal should contain all nutrients: carbohydrates, proteins, fats & fibers;
• always prepare it respecting the proportions and combinations indicated in your dietary plan.
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