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Penne with Spinach in Low Calorie White Sauce
Tarla Dalal
11 November, 2014
Table of Content
Tags
Soaking Time
0
Preparation Time
20 Mins
Cooking Time
20 Mins
Baking Time
0 Mins
Baking Temperature
0
Sprouting Time
0
Total Time
40 Mins
Makes
4 servings
Ingredients
For The Low Calorie Spinach White Sauce
1 1/2 cups chopped cauliflower
1 tsp low fat butter
1 tbsp whole wheat flour (gehun ka atta)
1 cup low fat milk , 99.7% fat-free
salt and
Other Ingredients
1 1/2 cups cooked whole wheat pasta
1 tsp low fat butter
1 tsp finely chopped garlic (lehsun)
3/4 cup coloured capsicum cubes (red , yellow and green)
1/2 cup blanched broccoli florets
1 1/2 tsp dry red chilli flakes (paprika)
1 tsp dried mixed herbs
salt to taste
Method
- Combine 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.
- Heat 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.
Penne with Spinach in Low Calorie White Sauce recipe with step by step photos
Nutrient values (Abbrv)per plate
| Energy | 130 cal |
| Protein | 7 g |
| Carbohydrates | 20.9 g |
| Fiber | 4.1 g |
| Fat | 2 g |
| Cholesterol | 3.8 mg |
| Sodium | 94.1 mg |
Click here to view Calories for Penne with Spinach in Low Calorie White Sauce
The Nutrient info is complete
n_katira
July 16, 2020, 10:50 a.m.
This pasta cooked in low cal white sauce tastes just awesome... I could not really make out the difference between cheese laden pastas and this healthy Italian delicacy. True bliss for weight watchers...
Foodie #682638
March 22, 2020, 7:09 p.m.
Yummiest and healthiest pasta I had till now. could not at all felt the need for cheese. Thank you for sharing this receipe.
Anya2012
Aug. 16, 2017, 10:07 a.m.
Nourishing spinach with whole wheat pasta tossed with low fat cottage cheese and flavored lightly with nut meg powder.
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