Heart-Healthy Penne Pasta with Cheese Sauce
Treat yourself to comfort food with a healthy twist in this Heart-Healthy Penne Pasta with Cheese Sauce. Made with nutrient-packed whole wheat penne, vibrant baby spinach, and a creamy low-fat cheddar cheese sauce, this dish is perfect for anyone looking for a wholesome yet indulgent meal. Infused with the aromatic flavors of garlic, Dijon mustard, and freshly cracked black pepper, every bite is as satisfying as it is nourishing. Prepared in just 30 minutes, this simple, low-sodium recipe is ideal for busy weeknights or a cozy dinner with loved ones. Serve it with a sprinkle of fresh parsley for a bright, herbaceous finish, and enjoy a guilt-free pasta night that’s good for your heart—and your taste buds!
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Recipe Information
Ingredients
- 8 ounces Whole wheat penne pasta
- 1 tablespoon Extra virgin olive oil
- 2 cups Baby spinach
- 2 cloves Garlic, minced
- 1 cup Low-sodium vegetable broth
- 1 cup Low-fat milk
- 2 tablespoons Whole-wheat flour
- 1 cup Reduced-fat cheddar cheese, shredded
- 1 teaspoon Dijon mustard
- 0.5 teaspoon Freshly cracked black pepper
- 0.25 teaspoon Salt
- 2 tablespoons Chopped fresh parsley
Instructions
Bring a large pot of water to a boil and cook the whole wheat penne pasta according to package instructions until al dente. Reserve 1/4 cup of pasta water, then drain and set aside.
In a large skillet, heat the extra virgin olive oil over medium heat. Add the minced garlic and sauté for about 1 minute until fragrant.
Add the baby spinach to the skillet and cook until wilted, about 2 minutes. Remove from the skillet and set aside.
In the same skillet, pour the vegetable broth and milk, whisk in the whole-wheat flour until smooth. Cook over medium heat, stirring constantly until the mixture thickens, about 3-4 minutes.
Reduce the heat to low and gradually stir in the reduced-fat cheddar cheese until melted and smooth. Add the Dijon mustard, salt, and pepper, stirring to combine.
Return the cooked pasta and wilted spinach to the skillet and toss to coat in the cheese sauce. If the sauce is too thick, add a splash of the reserved pasta water to reach the desired consistency.
Divide the pasta among serving plates and garnish with freshly chopped parsley.
Serve immediately, enjoying this nutritious and heart-healthy dish.
Nutrition Facts
Calories |
1479 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 44.5 g | 57% | |
| Saturated Fat | 17.1 g | 86% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 79 mg | 26% | |
| Sodium | 1742 mg | 76% | |
| Total Carbohydrate | 196.9 g | 72% | |
| Dietary Fiber | 20.5 g | 73% | |
| Total Sugars | 20.5 g | ||
| Protein | 72.8 g | 146% | |
| Vitamin D | 3.1 mcg | 16% | |
| Calcium | 1313 mg | 101% | |
| Iron | 11.3 mg | 63% | |
| Potassium | 1514 mg | 32% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
