"A staple Italian, an easy recipe, prepared with cooked pasta, mixed vegetables and a creamy buttery white sauce."
Ingredients:
Wheat pasta ( penne) - 1 cup
Garlic - 6 pods chopped
Onion - 1 small finely sliced
Green capsicum - 1 small diced
Carrot - 1 cubed into half inch pieces
Sweet corn - 2 tbsp
For the white sauce
All purpose flour - 2 tbsp
Butter - 2 tbsp
Cheese grated - 1 tbsp (optional)
Milk - 2 cups ( low fat milk )
Chilli flakes - 1 tsp
Crushed black pepper -1 tsp
Oregano - 1 tsp
Salt as per taste
Cooking process :
Step 1: Cooking pasta
To a pan of boiling water (3 cups) add ½ tsp salt and 1 tsp oil. Add the pasta to the pan and cook covered for about 6 to 8 minutes.
Check whether the pasta is cooked slice with the knife .
Drain the pasta and keep aside.
Step 2.
To a heated pan add 1 tbsp olive oil .
Once the oil is hot add chopped garlic and sauté for a half a minute over a low flame.
Add the sliced onions and sauté until translucent.
Next add carrots, capsicum and sweet corn one by one. Sauté until the vegetables are cooked. Transfer to a bowl and keep aside.
Step 3 : Preparing white sauce.
To a heated dry pan add butter .
Once butter has melted add the flour and roast it over a low flame for a minute.
Slowly add the first cup of milk to this pan and whisk to stop lumps from forming. Follow this with the second cup of milk whisking all along.
Next add the cheese and mix well.
Once the milk comes to a boil, add the chilli flakes, crushed black pepper, oregano and mix for a minute over a low flame.
Step 4
To this white sauce add the sautéed vegetables and mix for a minute, then the cooked pasta and stir again for a minute and turn off the flame .
Transfer to a serving bowl and serve hot.
Cooking tips:
The sauce can be made with whole wheat flour and olive oil(to replace butter) for those who prefer a healthier option.
Cheese is optional .
Cheese slices can be used instead of grated cheese .
Health benefits:
Milk is a rich source of protein and calcium .
The vegetables have nutrients is a source of multivitamins.
Cons: Not for people with high blood cholesterol levels, hypertension or diabetes.
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