Healthy Eating Pasta

Name: Healthy Eating Pasta
Total time: 1800 s
Yield: Serves 2 servings
Cuisine: Indian
Ingredients: 3/4 cup bottle gourd (doodhi / lauki); 2 tsp whole wheat flour; 1 tsp Olive 🫒 oil; 1/2 cup low fat milk; Salt🧂 & Pepper 🧂 to taste; 1 tsp Olive Oil; 1 cup cooked wheat penne pasta (al dante); 1 cup Healthy White Sauce (recipe above☝️); 1/2 cup sliced onions; 1/2 cup sliced green capsicum 🫑 + red capsicum; 1 tsp Oregano; 1/2 tsp dry red chilli flakes; Salt to taste; Grated cheese 🧀 (optional)

Bina Samir Telivala @Bina_Samir

#EC
#empowderedtocook
#ingredienttoswap
#week1
#post1

Eating healthy does not mean giving up on all your favourite foods . Can you imagine life without a bowl of pasta from time to time ? The key to eating a healthy meal is being mindful about what you eat --- pay attention to portion sizes , add in protein & not to forget to add in veggies.

This recipe calls in for healthy ingredients like white sauce made using wheat flour instead of maida / plain flour , swapping butter with olive oil , using bottle gourd & low fat milk instead of full fat milk and last but not the least swapping up pasta made with maida / plain flour for whole wheat pasta.

Here it is also important to note that , Using healthy ingredients does not definitely mean that you are going to compromise on the taste & texture of the dish .

Now you can have guilt free pasta using this healthy white sauce with veggies & also try different dishes too using this Healthy White Sauce.

So here is a super - satisfying lunch or dinner recipe which is healthy & nutritious too. Now let us look into a trending recipe made healthy.

Cooksnap
@ Krupa Kapadia Shah

#EC
#empowderedtocook
#ingredienttoswap
#week1
#post1

Here it is also important to note that , Using healthy ingredients does not definitely mean that you are going to compromise on the taste & texture of the dish .

Now you can have guilt free pasta using this healthy white sauce with veggies & also try different dishes too using this Healthy White Sauce.

So here is a super - satisfying lunch or dinner recipe which is healthy & nutritious too. Now let us look into a trending recipe made healthy.

Cooksnap
@ Krupa Kapadia Shah

Bina Samir Telivala @Bina_Samir

#EC
#empowderedtocook
#ingredienttoswap
#week1
#post1

Here it is also important to note that , Using healthy ingredients does not definitely mean that you are going to compromise on the taste & texture of the dish .

Now you can have guilt free pasta using this healthy white sauce with veggies & also try different dishes too using this Healthy White Sauce.

So here is a super - satisfying lunch or dinner recipe which is healthy & nutritious too. Now let us look into a trending recipe made healthy.

Cooksnap
@ Krupa Kapadia Shah

#EC
#empowderedtocook
#ingredienttoswap
#week1
#post1

Here it is also important to note that , Using healthy ingredients does not definitely mean that you are going to compromise on the taste & texture of the dish .

Now you can have guilt free pasta using this healthy white sauce with veggies & also try different dishes too using this Healthy White Sauce.

So here is a super - satisfying lunch or dinner recipe which is healthy & nutritious too. Now let us look into a trending recipe made healthy.

Cooksnap
@ Krupa Kapadia Shah

Saved

Ingredients

10 + 30 minutes (sauce + pasta)

Serves 2 servings

3/4 cupbottle gourd (doodhi / lauki)
2 tspwhole wheat flour
1 tspOlive 🫒 oil
1/2 cuplow fat milk
Salt🧂 & Pepper 🧂 to taste
For the Penne Pasta : 👇
1 tspOlive Oil
1 cupcooked wheat penne pasta (al dante)
1 cupHealthy White Sauce (recipe above☝️)
1/2 cupsliced onions
1/2 cupsliced green capsicum 🫑 + red capsicum
1 tspOregano
1/2 tspdry red chilli flakes
Salt to taste
Grated cheese 🧀 (optional)

Saved

Steps

10 + 30 minutes (sauce + pasta)

1

For the Healthy White Sauce : Boil bottle gourd in 1/2 - 3/4 cup of water until soft. Cool & blend it into a smooth paste in a mixer.
2

Strain the mixture & keep aside.
3

Heat olive oil in a pan. Add the flour & cook for 1/2 a minute or till the flour turns light brown in colour. Add the milk & bottle gourd puree & cook it till the mixture thickens into a sauce like consistency while stirring all the time.
4

Add salt & pepper as per taste. Use this Healthy White Sauce as required.
5

Penne Pasta in Healthy White Sauce :
Take olive oil in a non - stick pan & saute the onions & garlic till aroma comes. Do not brown them.
6

Add the Healthy White Sauce & bring it to a boil, while stirring continuously.
7

Add capsicums 🫑& red & the cooked wheat penne pasta. Mix & cook for 2 minutes, stirring continuously.
8

Sprinkle dry chilli flakes & oregano. Serve immediately & Enjoy the guilt - free pasta 🍝.
9

Note : To make the dish more appealing for the children, add grated cheese on top of the pasta & bake it till brown on top. They will love this healthy pasta.However it is optional.
10

Note : Any veggies like spinach, carrots, broccoli 🥦 or any veggies of your choice could be used in this Healthy Pasta.