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Whole Wheat Pasta With Tomato Gravy ( Low Calorie Healthy Cooking )


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Whole wheat pasta, savour 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 "96 calorie (per serving), 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 exotic spinach soup.

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Preparation Time: 
Cooking Time: 
Makes 4 serving


Ingredients


For The Sauce
2 tsp oil
1 cup finely chopped onions
1 tbsp finely chopped garlic (lehsun)
1 1/2 cups tomato puree
1/2 tsp chilli powder
1 tsp sugar
salt to taste
3/4 cup low-fat milk
(99.7% fat-free , readily
available in the market)
1 tsp cornflour mixed with 1 tbsp of water

Other Ingredients
1 tsp oil
2 tsp finely chopped garlic (lehsun)
1/4 cup chopped capsicum
1/4 cup cooked sweet corn kernels (makai ke dane)
1 tsp dry red chilli flakes (paprika)
3 cups cooked whole wheat pasta

Method
For the sauce
  1. Heat the oil in a deep non-stick pan, add the onions and garlic and sauté on a medium flame till the onions turn translucent.
  2. Add the tomato purée, chilli powder, sugar and salt and cook on a medium flame for 5 to 7 minutes, stirring once in between.
  3. Add the milk and cornflour mixture, mix well and bring to boil, while stirring continuously. Keep aside.

How to proceed
  1. Heat the oil in a deep non-stick pan, add the garlic and capsicum and sauté for a few seconds.
  2. Add the corn, chilli flakes,pasta, and the prepared sauce, toss gently and cook for another minute. Serve hot.
Nutrient values Per Serving :
EnergyProteinCarbohydrateFatFibre
124 calories 4.6 gm 20.6 gm 2.6 gm 1.5 gm
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