Low Sodium Pasta with Cheese Sauce
Indulge guilt-free with this creamy and flavorful Low Sodium Pasta with Cheese Sauce, the perfect dish for those watching their salt intake while craving comfort food. Made with hearty whole wheat pasta and a velvety cheese sauce crafted from low sodium cheddar, skim milk, and a touch of unsalted butter, this recipe is all about wholesome balance. A clever blend of garlic powder, onion powder, ground mustard, and pepper adds depth to the sauce, while fresh parsley provides a bright, herbal finish. Ready in just 30 minutes, this lighter take on a classic pasta dish is sure to become a family favorite. Whether you’re following a low sodium diet or simply looking for a healthier alternative, this recipe offers big flavors with minimal effort. Perfect for busy weeknights or casual gatherings!
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Recipe Information
Ingredients
- 8 ounces whole wheat pasta
- 2 tablespoons unsalted butter
- 2 tablespoons all-purpose flour
- 2 cups skim milk
- 1.5 cups low sodium cheddar cheese
- 0.5 teaspoon garlic powder
- 0.5 teaspoon onion powder
- 0.25 teaspoon ground black pepper
- 0.25 teaspoon ground mustard
- 2 tablespoons chopped fresh parsley
- enough to cook pasta water
Instructions
Fill a large pot with water and bring it to a boil over high heat. Add the whole wheat pasta and cook according to package instructions until al dente. Once cooked, drain and set aside.
In a medium saucepan over medium heat, melt the unsalted butter. Add the flour and whisk continuously for about 1-2 minutes, ensuring there are no lumps and to create a roux. The mixture should be smooth and slightly golden.
Slowly pour the skim milk into the roux while whisking constantly to prevent any lumps from forming. Continue to whisk until the mixture thickens to a creamy consistency, about 5-7 minutes.
Reduce the heat to low and gradually stir in the low sodium cheddar cheese, ensuring each addition melts fully before adding more. Continue to stir until the cheese is fully melted and the sauce is smooth.
Add the garlic powder, onion powder, ground black pepper, and ground mustard to the cheese sauce. Stir well to combine all the flavors.
Add the drained pasta to the cheese sauce, gently tossing to coat the pasta evenly with the sauce.
Garnish with chopped fresh parsley and serve immediately. Enjoy your low sodium pasta with cheese sauce!
Nutrition Facts
Calories |
1512 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 90.6 g | 116% | |
| Saturated Fat | 55.8 g | 279% | |
| Polyunsaturated Fat | 2.0 g | ||
| Cholesterol | 275 mg | 92% | |
| Sodium | 327 mg | 14% | |
| Total Carbohydrate | 103.1 g | 37% | |
| Dietary Fiber | 11.7 g | 42% | |
| Total Sugars | 28.1 g | ||
| Protein | 80.0 g | 160% | |
| Vitamin D | 6.6 mcg | 33% | |
| Calcium | 2251 mg | 173% | |
| Iron | 6.5 mg | 36% | |
| Potassium | 1625 mg | 35% | |
*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.
