Whole Wheat Pasta in Low Calorie White Sauce
by Tarla Dalal

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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.

Enjoy how to make Whole Wheat Pasta in Low Calorie White Sauce recipe with detailed step by step photos and video.

Whole Wheat Pasta in Low Calorie White Sauce recipe - How to make Whole Wheat Pasta in Low Calorie White Sauce

For The Whole Wheat Pasta In Low Calorie White Sauce Recipe
1 cup cooked whole wheat pasta (penne)
1 tsp olive oil
2 tsp finely chopped garlic (lehsun)
1/2 cup sliced onions
2 tbsp whole wheat flour (gehun ka atta)
1 1/2 cups low-fat milk , 99.7% fat-free
3/4 cup sliced coloured capsicum (red , yellow and green)
1/4 cup blanched broccoli florets
1/2 cup blanched carrot juliennes
salt to taste
1 tsp dried oregano
1/2 tsp dry red chilli flakes (paprika)

Method

To make whole wheat pasta in low calorie white sauce recipe, heat the oil in a broad non-stick pan, add the garlic and sauté on a medium flame for a few seconds.
Add the onions and sauté on a medium flame for 1 to 2 minutes.
Add the 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 the milk, mix well and cook on a medium flame for another 1 to 2 minutes, while stirring continuously.
Add the 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.
Serve immediately.

Nutrient values (Abbrv) per serving

Energy	216 cal
Protein	10.5 g
Carbohydrates	36.5 g
Fiber	3.2 g
Fat	3.1 g
Cholesterol	0 mg
Sodium	87 mg

Click here to view calories for Whole Wheat Pasta in Low Calorie White Sauce

Whole Wheat Pasta in Low Calorie White sauce (Healthy Heart Recipe) Video by Tarla Dalal

Whole Wheat Pasta in Low Calorie White Sauce recipe with step by step photos

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How to cook whole wheat pasta

What is whole wheat pasta in low calorie white sauce made off?

What is whole wheat pasta in low calorie white sauce made off? whole wheat pasta in low calorie white sauce is made from whole wheat pasta, Indian style healthy low calorie white sauce, vegetables, olive oil, garlic and spices.

Making the low calorie white sauce

To make low calorie white sauce recipe for whole wheat pasta in low calorie white sauce | whole wheat pasta for weight loss | Indian style whole wheat penne in white sauce | heat the 1 teaspoon olive oil in a broad non-stick pan.
Add 2 tsp finely chopped garlic (lehsun). Garlic has been proven to lower cholesterol. The active ingredient allicin present in garlic aids in lowering blood pressure. Garlic is also alleged to help regulate blood glucose levels for diabetics. Garlic is great for the heart and circulatory system. Garlic has an antimicrobial, antiviral and antifungal function and can help in relieving common cold and other viral infections. To boost your immune system have a garlic clove a day. Garlic is a top anti viral food. The thiosulphate compound, Allicin found in garlic acts as a strong antioxidant and protects our body from damage of free radicals. Read here for complete benefits of garlic.
Sauté on a medium flame for a few seconds.

Add 1/2 cup sliced onions. Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart, diabetics. Read the benefits of onions.
Sauté on a medium flame for 1 to 2 minutes.
Add 2 tbsp whole wheat flour (gehun ka atta).
Mix well.
Cook on a medium flame for 1 to 2 minutes or till the wheat flour turns light brown in colour, while stirring continuously.

Add 1 1/2 cups low-fat milk , 99.7% fat-free.
Mix well.
Cook on a medium flame for another 1 to 2 minutes, while stirring continuously.

Cooking the whole wheat pasta in low calorie white sauce

Add 3/4 cup sliced coloured capsicum (red , yellow and green). Rich in vitamin C, capsicum protect and maintain the lining of the heart. Low glycemic index (40) colourful capsicum are immune boosters. Colourful capsicums are not only visually appealing but also good for your eyes too, as they contain antioxidant Lutein, which protects the eye from cataracts and degeneration of the eye. Capsicum is high in Folate or folic acid, which is important for rapid growth and multiplication of red blood cells and white blood cells in the bone marrow. See detailed benefits of capsicum.
Add 1/4 cup blanched broccoli florets. Broccoli is loaded with beta-carotene which converts to Vitamin A once it is inside the body. Vitamin A plays a critical role in maintaining healthy vision. It is a good source of Vitamin C which boosts the immune system and fights off cancers, heart disease and protects the body from free radical damage. Broccoli is a good source of folate and good for pregnant women. See here for 13 amazing benefits of broccoli.

Add 1/2 cup blanched carrot juliennes.
Add 1 cup cooked whole wheat pasta (penne).
Add 1 tsp dried oregano.
Add 1/2 tsp dry red chilli flakes (paprika).
Add salt to taste.

Mix well.
Cook whole wheat pasta in low calorie white sauce | whole wheat pasta for weight loss | Indian style whole wheat penne in white sauce | on a medium flame for 2 more minutes, while stirring occasionally.
Serve whole wheat pasta in low calorie white sauce | whole wheat pasta for weight loss | Indian style whole wheat penne in white sauce | immediately.

Miloni shah

on 04 Sep 20 09:51 AM

from where I got whole wheat pasta?

Tarla Dalal

04 Sep 20 11:24 AM

Miloni, available all over India and in any big retail store.

Naam

on 02 Jun 19 11:50 PM

really tasty ... worth trying. please keep posting such recipes. I enjoy eating dishes with low calories, this recipe tasted really well & I will be preparing this again for my guests. Thank you.

03 Jun 19 09:16 AM

Hi Naam, Thank you for your kind words. Do try out more recipes and share your experience with us. Happy cooking!

Sana

on 09 Oct 18 06:39 AM

How many calories per serving plz.

09 Oct 18 11:10 AM

Hi Sana, It is 150 calories per serving.

n_katira

on 02 Jun 15 03:15 PM

A blend of flavour and health in a bowl... too good...