Monday, 18 January 2016

Healthy Green Pasta !



In continuation to the Healthy Green Dosa, I used the same idea to make a healthy version of pasta.
I used the green puree combined with the basic bechamel sauce and tossed pasta with loads of veggies too.  
There are two types of White sauces Bechamel and Alfredo. Bechamel is made form roux, which is flour cooked in butter and milk added slowly and thickened to make a sauce. Alfredo on the other hand uses the three key ingredients butter cream and parmesan to make the white sauce which is actually more yummier and more calorific. 
If you are looking for a white pasta dish do check out these
If you are an ardent pasta fan (like me) then do not miss to check HERE


INGREDIENTS

  • 200 gms wholewheat Pasta ( I used Penne)
  • 1 Carrot
  • 1 Parsnip
  • 1/4 cup Corn (Microwaved for 2 - 3 mins)
  • 5 - 6 Mushrooms
  • 2 - 3 tbsp Grated Parmesan Cheese (Optional)

For the Sauce

  • 2 tbsp Butter
  • 2 tbsp Wholewheat Flour
  • 2 cups Milk
  • fistful of Spinach leaves
  • fistful of Kale leaves
  • 6 - 7 Broccoli florets
  • salt as needed
  • a pinch of dried herbs
  • a pinch of chilli flakes (optional)
  • a pinch of crushed black pepper

STEPS

  • Boil the greens in some water for 4 - 5 minutes.
  • You can also microwave them.

  • Drain the water and make it to a smooth puree adding a pinch of salt.
  • Boil pasta as per package instructions in salted boiling water until al-dente.
  • Microwave carrot and parsnip for 4 - 5 minutes.


  • Drizzle some oil in a pan and fry the mushrooms until they turn golden brown. 
  • Now combine the boiled pasta and all the veggies in a bowl.


  • For the sauce, melt butter in a fry pan and add the flour to it keeping in low flame.
  • Quickly saute the flour in the butter and let it cooked.. (approx 1 minute)


  • Now slowly add milk and with help of a whisk , mix it well so that no lumps are formed. 
  • Add all the milk  gradually and keep cooking the sauce until it turns thick and creamy.
  • Add salt, pepper, herbs and chilli flakes and give a mix and cook the sauce for another couple of minutes.


  • Add the ground puree to the sauce and let it come to a slight boil.
  • Turn off stove, add the sauce to the pasta and toss well. 
  • If you are adding parmesan cheese, then grate it on top when serving.

NOTES

  • Use any kind of pasta for this, but preferably whole wheat pasta as we are trying to make the whole dish healthy.
  • I have used whole wheat four to make the roux (butter + flour) instead of plain flour / maida. 
  • Instead of the bechamel sauce (roux + milk) , you can also make alfredo sauce (butter + cream + parmesan) for this , but alfredo makes the dish more calorific with the cream.
  • You can use all three greens or one or to of them based on availability.
  • The vegetables added are your choice, and can be skipped totally. 
  • You can add even pan seared chicken to this.




With Love,

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