Low Fat Penne Pasta with Creamy Sauce
Indulge in the comforting flavors of this Low Fat Penne Pasta with Creamy Sauce, a guilt-free twist on a classic favorite. This recipe combines whole wheat penne with a luscious, velvety sauce made from non-fat Greek yogurt, skim milk, and a touch of Parmesan cheese for a creamy finish without the extra calories. Wilted fresh spinach adds a vibrant, nutritious touch, while garlic, oregano, and a hint of red pepper flakes deliver a burst of savory flavor in every bite. With a simple cornstarch slurry technique to thicken the sauce and just 30 minutes from start to finish, this dish is perfect for busy weeknight dinners. Packed with wholesome ingredients and light on fat, it’s a deliciously healthy choice your whole family will love!
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Recipe Information
Ingredients
- 250 grams whole wheat penne pasta
- 1 cup non-fat Greek yogurt
- 1 cup skim milk
- 2 cups fresh spinach
- 0.25 cup grated Parmesan cheese
- 2 cloves minced garlic
- 1 tablespoon extra virgin olive oil
- 1 tablespoon cornstarch
- 2 tablespoons cold water
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.5 teaspoon dried oregano
- 0.25 teaspoon red pepper flakes
Instructions
1. Bring a large pot of salted water to a boil over high heat. Add the penne pasta and cook until al dente, about 10 minutes, then drain and set aside.
2. In a small bowl, mix the cornstarch with cold water to form a slurry and set aside.
3. Heat the olive oil in a large non-stick skillet over medium heat. Add the minced garlic and sauté until fragrant, about 1 minute.
4. Add the fresh spinach to the skillet and cook until it wilts, about 2-3 minutes.
5. In the same skillet, pour in the skim milk and allow it to warm up, but do not boil.
6. Stir in the cornstarch slurry and cook over medium heat, stirring continuously until the sauce thickens, about 2 minutes.
7. Reduce the heat to low and whisk in the non-fat Greek yogurt until smooth.
8. Add the grated Parmesan cheese, salt, black pepper, dried oregano, and red pepper flakes to the sauce. Stir well to combine.
9. Add the cooked penne pasta to the creamy sauce, tossing well to coat the pasta evenly.
10. Serve the pasta warm, garnished with additional Parmesan cheese if desired.
Nutrition Facts
Calories |
1375 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 24.9 g | 32% | |
| Saturated Fat | 6.2 g | 31% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 34 mg | 11% | |
| Sodium | 3051 mg | 133% | |
| Total Carbohydrate | 211.4 g | 77% | |
| Dietary Fiber | 19.9 g | 71% | |
| Total Sugars | 29.6 g | ||
| Protein | 72.9 g | 146% | |
| Vitamin D | 2.7 mcg | 13% | |
| Calcium | 910 mg | 70% | |
| Iron | 10.5 mg | 58% | |
| Potassium | 1860 mg | 40% | |
*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.
