Whole Wheat Pasta in Low Calorie White sauce (Healthy Heart Recipe)

Tarla.Dalal's picture

May. 18, 2015

Satiating and delicious, the Whole Wheat Pasta in Low Calorie White Sauce is an exciting meal in a bowl. Full of veggies and whole wheat pasta, this dish is a power-packed and fibre-filled treat that helps reduce bad cholesterol. The colourful veggies, apart from adding visual appeal and a lovely crunch to the dish, also pool in ample nutrients. Antioxidant-rich capsicum, broccoli and carrots also prevent oxidative damage to the arteries. The best part is that all this goodness comes at a low calorie count. The white sauce in this luscious preparation is made using low-fat milk, with just a teaspoon of olive oil and wheat flour for thickening. Cook up this delectable treat occasionally to add an Italian touch to your meal.

Ingredients

Cooked whole wheat pasta 1 Cup (16 tbs) (penne)
Olive oil 1 Teaspoon
Finely chopped garlic 2 Teaspoon (lehsun)
Sliced onions 1/2 Cup (8 tbs)
Whole wheat flour 2 Tablespoon
Low fat milk 1 1/2 Cup (24 tbs)
Sliced capsicums 3/4 Cup (12 tbs) (red, yellow and green)
Blanched broccoli florets 1/4 Cup (4 tbs)
Julienne carrot strips 1/2 Cup (8 tbs) , blanched
Salt To Taste
Dried oregano 1 Teaspoon
Red chilli flakes 1/2 Teaspoon

Directions

Making

In a broad non-stick pan, heat oil. Add garlic and sauté on a medium flame for a few seconds.

Add onions and sauté on a medium flame for 1 to 2 minutes.

Add whole wheat flour, mix well and cook on a medium flame for 1 to 2 minutes or till the wheat flour turns light brown in colour, while stirring continuously.

Add milk, mix well and cook on a medium flame for another 1 to 2 minutes, while stirring continuously.

Add capsicum, broccoli, carrot, whole wheat pasta, salt, oregano and chilli flakes.

Mix well and cook on a medium flame for 2 more minutes, while stirring occasionally. 

Serving

Serve immediately.

Recipe Summary

Difficulty Level: Easy
Cook Time: 9 Minutes
Ready In: 9 Minutes
Servings: 2

Nutrition Facts

Serving size

Calories 414Calories from Fat 52

 % Daily Value*

Total Fat 6 g9.2%

Saturated Fat %

Trans Fat 0 g

Cholesterol

Sodium 384 mg16%

Total Carbohydrates 82 g27.3%

Dietary Fiber 12 g48%

Sugars 12 g

Protein 19 g38%

Vitamin A % Vitamin C %

Calcium % Iron %

*Based on a 2000 Calorie diet