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

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Whole Wheat Pasta in Low Calorie White sauce, an Italian treat for those you care for their heart.
Recipe Link : http://www.tarladalal.com/Whole-Wheat-Pasta-in-Low-Calorie-White-Sauce-5589r

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Whole Wheat Pasta in Low Calorie White sauce

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.

Preparation Time: 20 minutes.
Cooking Time: 9 minutes.
Serves 2.

1 cups cooked whole wheat pasta (penne)
1 tsp olive oil
2 tsp finely chopped garlic (lehsun)
½ cup sliced onions
2 tbsp whole wheat flour (gehun ka atta)
1½ cups low-fat milk, 99.7% fat-free
¾ cup sliced coloured capsicum (red, yellow and green)
¼ cup blanched broccoli florets
½ cup blanched carrot juliennes
Salt to taste
1 tsp dried oregano
½ tsp dry red chilli flakes

1. Heat the oil in a broad non-stick pan, add the garlic and sauté on a medium flame for a few seconds.
2. Add the onions and sauté on a medium flame for 1 to 2 minutes.
3. 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.
4. Add the milk, mix well and cook on a medium flame for another 1 to 2 minutes, while stirring continuously.
5. 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.

Nutritive 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