Low Sodium Creamy Pasta with White Sauce
Discover the ultimate comfort dish with this Low Sodium Creamy Pasta with White Sauce recipe—a delectable and health-conscious twist on a classic favorite. Made with nutrient-rich whole wheat pasta and a velvety white sauce crafted from unsalted butter, milk, and freshly grated Parmesan cheese, this recipe delivers indulgence without excess sodium. A hint of nutmeg and freshly ground black pepper elevate the flavors, while a sprinkle of fresh parsley adds brightness to every serving. Perfect for busy weeknights, this quick and easy pasta dish comes together in just 30 minutes, offering a satisfying meal for the whole family. Whether you're managing dietary restrictions or seeking a lighter alternative, this low sodium recipe proves that wholesome and creamy can coexist beautifully.
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Recipe Information
Ingredients
- 8 ounces Whole wheat pasta
- 2 tablespoons Unsalted butter
- 2 cloves Garlic, minced
- 2 tablespoons All-purpose flour
- 2 cups Milk
- 0.5 cup Parmesan cheese, grated
- 0.25 teaspoon Black pepper, freshly ground
- 0.125 teaspoon Nutmeg
- 2 tablespoons Fresh parsley, chopped
Instructions
1. Cook the whole wheat pasta according to the package directions in a large pot of boiling water until al dente. Drain and set aside.
2. In a large saucepan over medium heat, melt the unsalted butter. Add the minced garlic and sauté for about 1 minute until fragrant.
3. Sprinkle the flour into the saucepan, whisking constantly for about 2 minutes, until the flour is fully incorporated and begins to turn light golden.
4. Gradually whisk in the milk, continuing to whisk constantly to avoid lumps. Bring the mixture to a gentle simmer, allowing it to thicken slightly, about 3-4 minutes.
5. Stir in the grated Parmesan cheese, black pepper, and nutmeg, whisking until the cheese is fully melted and the sauce is creamy and smooth.
6. Add the cooked pasta to the saucepan, tossing gently to coat the pasta evenly with the sauce.
7. Taste and adjust seasonings, if necessary considering the low sodium requirements.
8. Serve the pasta garnished with fresh parsley. Enjoy your low sodium creamy pasta with white sauce!
Nutrition Facts
Calories |
969 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 48.1 g | 62% | |
| Saturated Fat | 28.5 g | 142% | |
| Polyunsaturated Fat | 0.3 g | ||
| Cholesterol | 146 mg | 49% | |
| Sodium | 888 mg | 39% | |
| Total Carbohydrate | 98.3 g | 36% | |
| Dietary Fiber | 11.2 g | 40% | |
| Total Sugars | 26.1 g | ||
| Protein | 46.9 g | 94% | |
| Vitamin D | 5.4 mcg | 27% | |
| Calcium | 1124 mg | 86% | |
| Iron | 4.3 mg | 24% | |
| Potassium | 1247 mg | 27% | |
*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.
