Low Sodium Spaghetti with Creamy White Sauce
Indulge in the comforting flavors of this Low Sodium Spaghetti with Creamy White Sauce, a heart-healthy twist on a classic pasta dish. This recipe combines tender, low sodium or whole wheat spaghetti with a velvety white sauce made from unsalted butter, low sodium chicken or vegetable broth, and low-fat or non-dairy milk for a guilt-free yet luscious meal. Enhanced by fragrant garlic, a sprinkle of Parmesan (or nutritious yeast for vegans), and a dash of freshly ground black pepper, this creamy creation is perfect for anyone seeking a delicious, low-sodium dinner option. Ready in just 30 minutes, it’s topped with fresh parsley for an irresistible pop of color and flavor. Whether you're maintaining a low-sodium diet or simply craving a healthier pasta dish, this recipe is sure to become a household favorite!
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Recipe Information
Ingredients
- 12 oz Low sodium spaghetti (or whole wheat spaghetti for added fiber)
- 2 tbsp Unsalted butter
- 3 cloves Garlic, minced
- 2 tbsp All-purpose flour
- 1.5 cups Low sodium chicken broth (or vegetable broth for vegetarian option)
- 1 cup Low-fat milk (or unsweetened non-dairy milk for lactose-free option)
- 0.5 tsp Freshly ground black pepper
- 0.25 tsp Garlic powder
- 0.25 tsp Onion powder
- 0.25 cup Grated Parmesan cheese (optional, omit or use nutritional yeast for a vegan alternative)
- 2 tbsp Fresh parsley, chopped
Instructions
Bring a large pot of water to a boil. Cook the low sodium spaghetti according to the package instructions, omitting any added salt. Reserve 1/2 cup of pasta water, then drain the spaghetti and set aside.
In a large skillet, melt the unsalted butter over medium heat. Add the minced garlic and sauté for 1-2 minutes, until fragrant but not browned.
Sprinkle the all-purpose flour over the butter and garlic mixture. Stir well to form a roux, cooking for 1-2 minutes to remove the raw flour taste.
Gradually whisk in the low sodium chicken broth (or vegetable broth) until the mixture is smooth. Add the low-fat milk (or non-dairy milk) and continue whisking until the sauce thickens, about 3-4 minutes.
Season the sauce with freshly ground black pepper, garlic powder, and onion powder. Taste and adjust seasoning as needed.
If using, stir in the grated Parmesan cheese or nutritional yeast for added flavor. Mix until melted and incorporated into the sauce.
Add the cooked spaghetti to the skillet with the sauce. Toss well to coat, adding a splash of the reserved pasta water if needed to loosen the sauce.
Remove from heat and garnish with fresh parsley before serving. Enjoy your low sodium spaghetti with creamy white sauce!
Nutrition Facts
Calories |
1080 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 46.0 g | 59% | |
| Saturated Fat | 26.8 g | 134% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 108 mg | 36% | |
| Sodium | 1244 mg | 54% | |
| Total Carbohydrate | 122.5 g | 45% | |
| Dietary Fiber | 15.9 g | 57% | |
| Total Sugars | 14.9 g | ||
| Protein | 52.0 g | 104% | |
| Vitamin D | 3.0 mcg | 15% | |
| Calcium | 1067 mg | 82% | |
| Iron | 6.3 mg | 35% | |
| Potassium | 805 mg | 17% | |
*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.
