You are here: Home > Cuisine > Italian Vegetarian > Italian Veg Pasta > Penne with Spinach in Low Calorie White Sauce Penne with Spinach in Low Calorie White Sauce by Tarla Dalal Who does not drool at the thought of a creamy white sauce? Nevertheless, white sauce loaded with refined flour, butter and milk is hardly a healthy option. Here, in this innovative creation, whole wheat penne is tossed in a unique low-calorie white sauce made with minimal quantity of low-fat butter, whole wheat flour and low-fat milk. Cauliflower imparts an interestingly coarse mouth-feel to the sauce, while spinach adds to its health quotient. By reducing the quantity of penne and increasing the quota of vegetables, the Penne with Spinach in Low Calorie White Sauce is also made more fibrous and healthful than the usual pasta recipes. Enjoy this delicious treat occasionally, in moderation. 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Close 24 Jun 2019 This recipe has been viewed 30158 times 5/5 stars 100% LIKED IT 3 REVIEWS ALL GOOD Penne with Spinach in Low Calorie White Sauce recipe - How to make Penne with Spinach in Low Calorie White Sauce Tags Italian Veg PastaOne Dish Vegetarian MealsIron Rich Indian recipesHealthy Heart International Recipes Preparation Time: 20 mins Cooking Time: 20 mins Total Time: 40 mins 4Makes 4 servings Show me for servings Ingredients For The Low Calorie Spinach White Sauce1 1/2 cups chopped cauliflower1 tsp low-fat butter1 tbsp whole wheat flour (gehun ka atta)1 cup low-fat milk , 99.7% fat-free salt and freshly ground black pepper (kalimirch) to taste1 cup chopped and blanched spinach (palak)Other Ingredients1 1/2 cups cooked whole wheat penne1 tsp low-fat butter1 tsp finely chopped garlic (lehsun)3/4 cup coloured capsicum cubes (red , yellow and green)1/2 cup blanched broccoli florets1 1/2 tsp chilli flakes1 tsp mixed herbs salt to taste Method For the low calorie spinach white sauceFor the low calorie spinach white sauceCombine the cauliflower and 2 cups of water in a deep non-stick pan and mix well. Cover with a lid and cook on a medium flame for 7 to 8 minutes or till the cauliflower softens and the water has almost evaporated. Keep aside to cool slightly.Blend the cauliflower (along with the little water remaining) in a mixer to a smooth purée and strain it using a strainer. Keep aside.Heat the butter in a broad non-stick pan, add the wheat flour and sauté on a medium flame for a few seconds or till the wheat flour turns light brown in colour.Add the milk and cauliflower purée, mix well using a whisk till no lumps remain and bring to a boil.Add the salt and pepper powder, mix well and cook on a medium flame for 1 minute, while stirring occasionally.Add the blanched spinach, mix well and cook on a medium flame for 1 minute, while stirring occasionally. Keep aside.How to proceedHow to proceedHeat the butter in a broad on-stick pan, add the garlic and sauté on a medium flame for a few seconds.Add the capsicum and broccoli, mix well and sauté on a medium flame for 2 minutes.Add the prepared low calorie spinach white sauce, chilli flakes, mixed herbs and salt, mix well and cook on a medium flame for 1 to 2 minutes, while stirring occasionally.Add the cooked penne, mix well and cook on a medium flame for 1 minute, while stirring occasionally.Serve immediately. Nutrient values (Abbrv) per servingEnergy130 calProtein7 gCarbohydrates20.9 gFiber4.1 gFat2 gCholesterol3.8 mgSodium94.1 mgClick here to view calories for Penne with Spinach in Low Calorie White Sauce