Low Fat Spaghetti with Creamy White Sauce
Indulge in a comforting plate of Low Fat Spaghetti with Creamy White Sauce, a lighter yet satisfying twist on a classic pasta dish. Featuring hearty whole wheat spaghetti tossed in a velvety sauce made with low-fat milk and cream cheese, this recipe delivers rich, creamy flavor without the extra calories. The key to its luscious texture lies in a simple combination of sautéed garlic and onion, a touch of all-purpose flour, and a pinch of nutmeg for depth, creating a guilt-free pasta sauce that’s as delicious as it is wholesome. Ready in just 40 minutes, this dish is perfect for busy weeknights and can easily be customized with a sprinkle of parmesan and fresh parsley for an elegant finish. Whether you’re looking for a low-fat comfort food option or a quick family-friendly meal, this recipe has it all!
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Recipe Information
Ingredients
- 250 grams Whole wheat spaghetti
- 2 cups Low-fat milk (1% or skim)
- 100 grams Low-fat cream cheese
- 2 tablespoons All-purpose flour
- 1 tablespoon Olive oil
- 2 Fresh garlic cloves, minced
- 1 small Onion, finely chopped
- 2 tablespoons Grated parmesan cheese (optional for garnish)
- 2 tablespoons Fresh parsley, chopped (optional for garnish)
- 0.5 teaspoon Black pepper
- 0.5 teaspoon Salt
- 0.25 teaspoon Nutmeg (optional, for flavor)
Instructions
Cook the spaghetti according to package instructions in a large pot of salted boiling water until al dente. Reserve 1/2 cup of pasta water before draining, then set aside.
In a medium saucepan, heat olive oil over medium heat. Add the minced garlic and chopped onion, and sauté for 3-4 minutes until softened and fragrant.
Sprinkle the flour evenly over the onion and garlic mixture, stirring frequently for 1-2 minutes to cook out the raw flour taste.
Gradually pour in the low-fat milk while whisking constantly to remove any lumps and form a smooth mixture.
Add the low-fat cream cheese to the saucepan and stir until fully melted and combined with the milk mixture, forming a creamy sauce.
Season the sauce with salt, black pepper, and, if desired, a pinch of nutmeg for added flavor.
If the sauce is too thick, use a small amount of the reserved pasta water to thin it out to your desired consistency.
Add the cooked spaghetti to the saucepan, tossing it gently to coat it evenly with the creamy white sauce.
Serve immediately, garnished with optional parmesan cheese and fresh parsley if desired.
Nutrition Facts
Calories |
1032 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 41.3 g | 53% | |
| Saturated Fat | 18.0 g | 90% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 64 mg | 21% | |
| Sodium | 1992 mg | 87% | |
| Total Carbohydrate | 119.9 g | 44% | |
| Dietary Fiber | 13.7 g | 49% | |
| Total Sugars | 33.4 g | ||
| Protein | 43.8 g | 88% | |
| Vitamin D | 6.4 mcg | 32% | |
| Calcium | 952 mg | 73% | |
| Iron | 6.0 mg | 33% | |
| Potassium | 1544 mg | 33% | |
*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.
