Whole Wheat Pasta in Low Calorie White sauce, an Italian treat for those you care for their heart.Recipe Link : http://www.tarladalal.com/Whole-Wheat-Pasta-in-Low-Calorie-White-Sauce-5589rSubscribe : http://goo.gl/omhUioTarla Dalal App: http://www.tarladalal.com/free-recipe-app.aspxFacebook: http://www.facebook.com/pages/TarlaDalal/207464147348YouTube Channel: http://www.youtube.com/user/TarlaDalalsKitchen/featuredPinterest: http://www.pinterest.com/tarladalal/Google Plus: https://plus.google.com/107883620848727803776Twitter: https://twitter.com/Tarla_DalalTarla Dalal Blogspot: http://tarladalal.blogspot.in/Whole Wheat Pasta in Low Calorie White sauce Satiating and delicious, the Whole Wheat Pasta in Low Calorie White Sauce is an exciting meal in a bowl. Full of veggies and whole wheat pasta, this dish is a power-packed and fibre-filled treat that helps reduce bad cholesterol. The colourful veggies, apart from adding visual appeal and a lovely crunch to the dish, also pool in ample nutrients. Antioxidant-rich capsicum, broccoli and carrots also prevent oxidative damage to the arteries. The best part is that all this goodness comes at a low calorie count. The white sauce in this luscious preparation is made using low-fat milk, with just a teaspoon of olive oil and wheat flour for thickening. Cook up this delectable treat occasionally to add an Italian touch to your meal. Preparation Time: 20 minutes. Cooking Time: 9 minutes. Serves 2. 1 cups cooked whole wheat pasta (penne)1 tsp olive oil2 tsp finely chopped garlic (lehsun)½ cup sliced onions2 tbsp whole wheat flour (gehun ka atta)1½ cups low-fat milk, 99.7% fat-free¾ cup sliced coloured capsicum (red, yellow and green)¼ cup blanched broccoli florets½ cup blanched carrot juliennesSalt to taste1 tsp dried oregano½ tsp dry red chilli flakes1. Heat the oil in a broad non-stick pan, add the garlic and sauté on a medium flame for a few seconds.2. Add the onions and sauté on a medium flame for 1 to 2 minutes.3. Add the whole wheat flour, mix well and cook on a medium flame for 1 to 2 minutes or till the wheat flour turns light brown in colour, while stirring continuously.4. Add the milk, mix well and cook on a medium flame for another 1 to 2 minutes, while stirring continuously.5. Add the capsicum, broccoli, carrot, whole wheat pasta, salt, oregano and chilli flakes, mix well and cook on a medium flame for 2 more minutes, while stirring occasionally. Serve immediately. Nutritive values per servingEnergy: 150 kcal Protein: 4.2 gm Carbohydrate: 24.8 gm Fat: 3.2 gm Fibre: 2.6 gmVitamin A : 1046.0 mcgVitamin C: 35.1 mg