Whole wheat pasta, savour this healthy Italian delicacy, which is also a rich source of protein and fibre !
The Italian diet which is known for its high-calorie pasta preparations and its cheesy sauces has been converted into this “96 calorie (per serving), high fibre version”.
Course: Side Cuisine: Indian Prep Time: 20 minutes Cook Time: 12 minutes Total Time: 32 minutes Servings: 4 servings Calories: 40 kcal
Ingredients
For the Tomato Sauce • 2 tsp olive oil • 1 tbsp finely chopped garlic (lehsun) • 3/4 cup finely chopped onions • 1 1/2 cups fresh tomato pulp • 1 tsp sugar • 1/2 tsp chilli powder • salt to taste • 2 tsp cornflour dissolved in 2 tbsp water • 3/4 cup low-fat milk , 99.7% fat-free
Other Ingredients • 2 1/2 cups cooked whole wheat pasta • 1 tsp olive oil • 2 tsp finely chopped garlic (lehsun) • 1 tsp dried oregano • 1/4 cup chopped capsicum • 1/4 cup boiled sweet corn kernels (makai ke dane) , optional • 1 tsp dry red chilli flakes (paprika) • salt to taste
Instructions
1. Heat the olive 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 minute. 3. Add the fresh tomato pulp, sugar, chilli powder and salt, mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally. 4. Add the cornflour-water mixture and milk, mix well and cook on a medium flame for 1 to 2 minutes, while stirring occasionally. Keep aside.
How to proceed
1. Heat the oil in a broad non-stick pan, add the garlic and oregano and sauté on a medium flame for a few seconds. 2. Add the capsicum, sweet corn kernels and chilli flakes, mix well and sauté on a medium flame for 1 minute. 3. Add the pasta and salt, mix well and cook on a medium flame for another 1 to 2 minutes, while stirring occasionally. 4. Add the tomato sauce, mix well and cook on a medium flame for 1 to 2 more minutes, while stirring occasionally. Serve immediately.
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