Whole Wheat Pasta in Low Calorie White Sauce
by Tarla Dalal
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Added to 190 cookbooks
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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.
- 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 per serving
|Energy|| 150 kcal|
|Protein|| 4.2 gm|
|Carbohydrate|| 24.8 gm|
|Fat|| 3.2 gm|
|Fibre|| 2.6 gm|
|Vitamin A|| 1046.0 mcg|
|Vitamin C|| 35.1 mg|
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