Whole Wheat Pasta in Low Calorie White Sauce
by Tarla Dalal
whole wheat pasta in low calorie white sauce recipe | whole wheat pasta for weight loss | Indian style whole wheat penne in white sauce | with 21 amazing images.
whole wheat pasta in low calorie white sauce recipe | whole wheat pasta for weight loss | Indian style whole wheat penne in white sauce is a healthier version of pasta full of cheese and no veggies. Learn how to make Indian style whole wheat penne in white sauce.
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.
Satiating and delicious, the Indian style whole wheat penne in 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 compared to cheese and fat laden pasta. The white sauce in this luscious whole wheat pasta in low calorie white sauce is made using low-fat milk, with just a teaspoon of olive oil and wheat flour for thickening.
Cook up this delectable whole wheat pasta for weight loss occasionally to add an Italian touch to your meal. Weight watchers, heart patients and diabetics can enjoy this pasta in small quantities occasionally.
Tips for whole wheat pasta in low calorie white sauce. 1. Blanch the broccoli and carrots such that they are partially cooked and maintain their crispness. 2. Once you add milk to the wheat flour for low calorie white sauce, stir it immediately and continuously to avoid lump formation. 3. Serve the pasta immediately. If you are serving it later, add little milk to adjust the consistency and re-heat before serving.
Enjoy whole wheat pasta in low calorie white sauce recipe | whole wheat pasta for weight loss | Indian style whole wheat penne in white sauce | with step by step photos.
Whole Wheat Pasta in Low Calorie White Sauce recipe - How to make Whole Wheat Pasta in Low Calorie White Sauce
Preparation Time: Cooking Time: Total Time:
Makes 2 servings
For Whole Wheat Pasta In Low Calorie White Sauce
1 cup cooked whole wheat pasta
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
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)
For whole wheat pasta in low calorie white sauce
- For whole wheat pasta in low calorie white sauce
- To make {span class="bold1"}whole wheat pasta in low calorie white sauce{/span}, 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 the {span class="bold1"}whole wheat pasta in low calorie white sauce{/span} immediately.
Whole Wheat Pasta in Low Calorie White sauce (Healthy Heart Recipe) Video by Tarla Dalal
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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
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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.
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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.
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Sauté on a medium flame for a few seconds.
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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.
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Sauté on a medium flame for 1 to 2 minutes.
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Add 2 tbsp whole wheat flour (gehun ka atta).
- Mix well.
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Cook on a medium flame for 1 to 2 minutes or till the wheat flour turns light brown in colour, while stirring continuously.
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Add 1 1/2 cups low-fat milk , 99.7% fat-free.
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Mix well.
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Cook on a medium flame for another 1 to 2 minutes, while stirring continuously.
Cooking the whole wheat pasta in low calorie white sauce
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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.
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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.
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Add 1/2 cup blanched carrot juliennes.
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Add 1 cup cooked whole wheat pasta (penne). Whole wheat pasta is slightly low in calories and carbs than refined pasta. What it has to offer is more fibre and some nutrients which many other pasta are devoid of. Thus whole wheat pasta made with loads of veggies minus the cheese is a wise choice for weight watchers and heart patients. Diabetics can also enjoy the pasta as mentioned above, but they need to restrict their portion size strictly. However, remember that whole grain pasta is not similar to whole grains. It is yet processed and will not have the same effect on blood sugar and cholesterol levels. Hence we recommend the use of whole wheat pasta only occasionally.
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Add 1 tsp dried oregano.
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Add 1/2 tsp dry red chilli flakes (paprika).
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Add salt to taste.
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Mix well.
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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.
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Serve whole wheat pasta in low calorie white sauce | whole wheat pasta for weight loss | Indian style whole wheat penne in white sauce | immediately.
Health Benefits of Whole Wheat Pasta in Low Calorie White Sauce
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Whole Wheat Pasta in Low Calorie White Sauce – full of fibre and antioxidants.
- This pasta can be enjoyed as a one dish meal.
- It is loaded with fibre rich whole wheat pasta and veggies, thus it makes a satiating meal in itself. A bowl of soup would be a good accompaniment, if you are looking for one.
- This pasta is a good source of vitamin A and vitamin C – 2 nutrients which help in glowing skin, improving vision and building immunity to fight various diseases.
- It also lends good amounts of calcium, magnesium, phosphorus and potassium.
Tips for whole wheat pasta in low calorie white sauce
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Blanch the broccoli and carrots such that they are partially cooked and maintain their crispness.
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Once you add milk to the wheat flour for low calorie white sauce, stir it immediately and continuously to avoid lump formation.
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Serve the pasta immediately. If you are serving it later, add little milk to adjust the consistency and re-heat before serving.
| Energy | 216 cal |
| Protein | 10.5 g |
| Carbohydrates | 36.5 g |
| Fiber | 3.2 g |
| Fat | 3.1 g |
| Cholesterol | 0 mg |
| Vitamin A | 1114.1 mcg |
| Vitamin B1 | 0.3 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 0.7 mg |
| Vitamin C | 65.9 mg |
| Folic Acid | 16.8 mcg |
| Calcium | 263.5 mg |
| Iron | 1.1 mg |
| Magnesium | 48.2 mg |
| Phosphorus | 210 mg |
| Sodium | 87 mg |
| Potassium | 169.6 mg |
| Zinc | 0.4 mg |
from where I got whole wheat pasta?
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.
How many calories per serving plz.
A blend of flavour and health in a bowl... too good...