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

Whole Wheat Pasta in Low Calorie White sauce, an Italian treat for those you care for their heart.
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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