Low Sodium Creamy Cheese and Vegetable Pasta
Indulge in the wholesome goodness of this Low Sodium Creamy Cheese and Vegetable Pasta, a dish that strikes the perfect balance between comfort and nutrition. Made with fiber-rich whole wheat pasta, a medley of vibrant vegetables like broccoli, red bell peppers, and zucchini, and a luscious, low-sodium cheese sauce, this recipe offers rich flavor without the extra salt. The creamy sauce is crafted from a simple roux, low-sodium chicken broth, and milk, combined with mozzarella and Parmesan cheeses for a smooth, velvety finish. Seasoned with garlic, black pepper, and fresh basil, this 40-minute recipe is ideal for busy weeknights, serving four hearty portions. Perfect for those seeking a healthy twist on classic cheesy pasta, this dish packs flavor, nutrition, and satisfaction in every bite.
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Recipe Information
Ingredients
- 300 grams whole wheat pasta
- 1 cup broccoli florets
- 1 medium, diced red bell pepper
- 1 medium, sliced zucchini
- 2 cloves, minced garlic
- 2 tablespoons unsalted butter
- 2 tablespoons all-purpose flour
- 1 cup low-sodium chicken broth
- 1.5 cups low-sodium milk
- 1 cup shredded low-sodium mozzarella cheese
- 0.25 cup grated Parmesan cheese
- 0.5 teaspoon black pepper
- 0.25 cup, chopped fresh basil leaves
- 1 tablespoon olive oil
Instructions
Bring a large pot of water to a boil. Cook the whole wheat pasta according to the package instructions until al dente. Drain and set aside.
In a large skillet, heat the olive oil over medium heat. Add the minced garlic and cook for 1 minute until fragrant.
Add the broccoli florets, diced red bell pepper, and sliced zucchini to the skillet. Sauté for 5-7 minutes until the vegetables are softened but still crisp.
In a separate saucepan, melt the unsalted butter over medium heat. Stir in the all-purpose flour to form a roux, cooking for about 1 minute.
Gradually whisk in the low-sodium chicken broth and low-sodium milk, stirring constantly to avoid lumps. Allow the mixture to thicken, about 3-5 minutes.
Remove the saucepan from heat and stir in the shredded low-sodium mozzarella cheese and grated Parmesan cheese. Season with black pepper and stir until the cheese is melted and the sauce is smooth.
Add the cooked pasta and sautéed vegetables to the cheese sauce, stirring to combine everything well.
Serve the pasta hot, garnished with fresh, chopped basil leaves.
Nutrition Facts
Calories |
1463 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 75.2 g | 96% | |
| Saturated Fat | 37.1 g | 186% | |
| Polyunsaturated Fat | 1.5 g | ||
| Cholesterol | 157 mg | 52% | |
| Sodium | 2581 mg | 112% | |
| Total Carbohydrate | 142.6 g | 52% | |
| Dietary Fiber | 20.8 g | 74% | |
| Total Sugars | 40.8 g | ||
| Protein | 74.9 g | 150% | |
| Vitamin D | 3.8 mcg | 19% | |
| Calcium | 1625 mg | 125% | |
| Iron | 7.9 mg | 44% | |
| Potassium | 1911 mg | 41% | |
*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.
