Low Fat Creamy Pasta with White Sauce
Indulge guilt-free with this Low Fat Creamy Pasta with White Sauce—a nutritious twist on a classic comfort food dish. Made with tender whole wheat pasta and a velvety white sauce crafted from low-fat milk, olive oil, and a hint of nutmeg, this recipe delivers all the creamy goodness without the added calories. The light yet flavorful sauce is enhanced with a touch of parmesan cheese, fragrant garlic, and fresh parsley, creating a perfectly balanced dish that's as wholesome as it is satisfying. Ready in just 30 minutes, this quick and easy pasta recipe is perfect for busy weeknight dinners or casual gatherings, offering a delicious blend of hearty flavors for the health-conscious foodie. Save room for seconds!
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Recipe Information
Ingredients
- 250 grams Whole wheat pasta
- 1 tablespoon Olive oil
- 2 cloves Garlic
- 2 tablespoons All-purpose flour
- 2 cups Low-fat milk
- 1 tablespoon Grated parmesan cheese
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 0.125 teaspoon Nutmeg
- 2 tablespoons Fresh parsley
Instructions
Cook the whole wheat pasta according to package instructions. Drain and set aside.
While the pasta is cooking, mince the garlic cloves finely.
Heat a large non-stick pan over medium heat and add olive oil.
Add the minced garlic and sauté for 1-2 minutes until fragrant, being careful not to burn it.
Sprinkle the all-purpose flour into the pan, stirring constantly for about 1 minute to form a paste.
Gradually whisk in the low-fat milk, ensuring the mixture is smooth without lumps.
Continue to whisk constantly as the mixture heats up, until it begins to thicken, about 5-7 minutes.
Stir in the grated parmesan cheese, salt, black pepper, and nutmeg. Mix until the cheese is fully melted and the sauce is smooth and creamy.
Add the cooked pasta to the sauce, tossing well to coat each piece with the creamy white sauce.
Continue to cook over low heat for another 2-3 minutes until the pasta is heated through.
Finely chop the fresh parsley and sprinkle it over the pasta before serving.
Serve immediately, garnished with a little extra parmesan cheese and parsley if desired.
Nutrition Facts
Calories |
766 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 27.3 g | 35% | |
| Saturated Fat | 9.6 g | 48% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 43 mg | 14% | |
| Sodium | 1520 mg | 66% | |
| Total Carbohydrate | 102.5 g | 37% | |
| Dietary Fiber | 12.2 g | 44% | |
| Total Sugars | 24.5 g | ||
| Protein | 33.6 g | 67% | |
| Vitamin D | 5.0 mcg | 25% | |
| Calcium | 719 mg | 55% | |
| Iron | 4.6 mg | 26% | |
| Potassium | 510 mg | 11% | |
*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.
