Whole Wheat Pasta in Tomato Sauce (Low Calorie) by Tarla Dalal

Tarla.Dalal's picture

Dec. 29, 2013

Whole wheat pasta, savor this healthy Italian delicacy, which is also a rich source of proteins and fibre! The Italian diet which is known for its high-calorie pasta preparations and its cheesy sauces has been converted into this high fibre version". As the name suggests, I have used whole wheat pasta instead of plain flour pasta, mixed with a scrumptious tomato sauce and loads of veggies that you'll surely love. The meal will be complete when served with the whole wheat garlic bread.


For tomato sauce
Olive oil 2 Teaspoon
Finely chopped garlic 1 Tablespoon
Finely chopped onion 3/4 Cup (12 tbs)
Tomato pulp 1 1/2 Cup (24 tbs) (fresh)
Sugar 1 Teaspoon
Chili powder 1/2 Teaspoon
Salt To Taste
Cornflour 2 Teaspoon , dissolved in 2 tbsp water
Low fat milk 3/4 Cup (12 tbs) (99.7% fat
Other ingredients
Cooked whole wheat pasta 2 1/2 Cup (40 tbs)
Olive oil 1 Teaspoon
Finely chopped garlic 2 Teaspoon
Dried oregano 1 Teaspoon
Chopped capsicum 1/4 Cup (4 tbs)
Sweet corn kernels 1/4 Cup (4 tbs) , boiled
Dry red chili flakes 1 Teaspoon



For Tomato Sauce

1. In a broad non-stick pan, heat olive oil, add garlic and sauté over medium flame for a few seconds.

2. Add onion, sauté for 1 minute and stir in tomato pulp, sugar, chili powder and salt. Stir occasionally and cook for 2-3 minutes.

3. Pour corn flour-water mixture and milk. Stir occasionally and cook for 1-2 minutes. Keep aside.

For Pasta:

4. In a pan, heat oil, and sauté garlic, oregano over medium flame for a few seconds.

5. Add capsicum, sweet corn kernels and dry red chili flakes. Mix well and cook for 1 minute.

6. Stir in pasta and season with salt. Cook for 1-2 minutes.

7. Add the prepared sauce, mix well and cook for 1-2 minutes.


8. Serve hot with whole wheat garlic bread.

Recipe Summary

Difficulty Level: Easy
Cook Time: 15 Minutes
Ready In: 15 Minutes
Servings: 4

Nutrition Facts

Serving size

Calories 407Calories from Fat 64

 % Daily Value*

Total Fat 8 g12.3%

Saturated Fat %

Trans Fat 0 g


Sodium 494 mg20.58%

Total Carbohydrates 83 g27.7%

Dietary Fiber 12 g48%

Sugars 7 g

Protein 15 g30%

Vitamin A % Vitamin C %

Calcium % Iron %

*Based on a 2000 Calorie diet