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 Subscribe : http://goo.gl/omhUio Tarla Dalal App: http://www.tarladalal.com/free-recipe-app.aspx Facebook: http://www.facebook.com/pages/TarlaDalal/207464147348 YouTube Channel: http://www.youtube.com/user/TarlaDalalsKitchen/featured Pinterest: http://www.pinterest.com/tarladalal/ Google Plus: https://plus.google.com/107883620848727803776 Twitter: https://twitter.com/Tarla_Dalal Tarla Dalal Blogspot: http://tarladalal.blogspot.in/ 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