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Chicken Fettuccine with White Sauce
Lunch • India
How to Make Chicken Fettuccine with White Sauce (Traditional & Healthy Version)
Chicken Fettuccine with White Sauce is a flavorful fusion dish that is gaining popularity in Indian households, especially among those who enjoy global cuisine with a local twist. This recipe brings together the creamy richness of white sauce and the hearty protein punch from tender chicken, all tossed with fettuccine pasta. The white sauce, known as 'safed makhan wala sauce' in some Indian kitchens, is made lighter using toned milk and minimal butter to suit the health-conscious Indian palate. Perfect for lunch, this dish is not only filling but also easy to prepare, making it a popular choice for special family gatherings or festive occasions like Christmas or New Year celebrations in urban India. The subtle garlic aroma and the use of fresh Indian herbs like dhania (coriander) give it a unique Indian touch. The creamy texture combined with the savory chicken pieces creates a comforting meal that appeals to both kids and adults. With a balanced blend of carbohydrates, protein, and healthy fats, Chicken Fettuccine with White Sauce is a great addition to your weekday lunch menu.
Ingredients(for 1 medium bowl (approx. 250g cooked pasta with chicken and white sauce))
- 120 grams Fettuccine pasta (Use whole wheat fettuccine (atta pasta) for extra fiber)
- 150 grams Chicken breast (Boneless, skinless, diced (murgh))
- 1 cup Toned milk (Doodh, low-fat preferred)
- 1 tablespoon Whole wheat flour (Atta)
- 1 tablespoon Olive oil (Or cold-pressed mustard oil (sarson ka tel))
- 1 teaspoon Butter (Makhan, use unsalted) - optional
- 2 cloves Garlic (Finely chopped (lahsun))
- 1/2 teaspoon Black pepper (Kali mirch, freshly ground)
- As per taste Salt (Namak)
- 1 tablespoon Fresh coriander leaves (Dhania, chopped, for garnish) - optional
Instructions
- 1
Boil 4 cups of water in a large handi or deep pan. Add a pinch of salt and whole wheat fettuccine. Cook until al dente (about 8-10 minutes), drain, and toss with a few drops of olive oil to prevent sticking.
10 minutes
Do not overcook the pasta; it should be firm to the bite for best texture.
- 2
In a tawa or non-stick pan, heat half the olive oil. Add diced chicken breast and sauté with a pinch of salt and black pepper until fully cooked and lightly browned. Remove and keep aside.
7 minutes
Cut chicken into small pieces for quicker, even cooking.
- 3
In the same pan, add remaining olive oil and butter (if using). Add chopped garlic and sauté till fragrant, being careful not to brown it.
2 minutes
Garlic burns quickly; keep the flame low.
- 4
Sprinkle whole wheat flour (atta) into the pan, stir constantly for 1 minute to cook out the raw taste. Gradually pour in toned milk while whisking to avoid lumps.
3 minutes
Whisking continuously ensures a smooth, lump-free sauce.
Why This Dish is Healthy
Compared to traditional heavy sauces, this Indian-style white sauce uses whole wheat flour and toned milk, reducing both calories and unhealthy fats. Lean chicken breast increases the protein content, helping with muscle maintenance and satiety. This recipe avoids cream and processed cheese, making it suitable for calorie-conscious eaters and those aiming for balanced nutrition.
This Chicken Fettuccine with White Sauce recipe is crafted to be high in protein from lean chicken and contains complex carbohydrates from whole wheat fettuccine. Using toned milk and minimal butter lowers the saturated fat content, making it heart-healthy. The dish also provides calcium, B vitamins, and dietary fiber, supporting strong bones, energy metabolism, and digestive wellness. Olive oil adds healthy monounsaturated fats, and fresh coriander offers antioxidants.
Pro Tips
- 💡Tip 1: Use whole wheat pasta for extra fiber and a lower glycemic index.
- 💡Tip 2: Add seasonal vegetables like bell peppers or spinach for added nutrition.
- 💡Tip 3: For a richer flavor, infuse milk with a bay leaf before adding to the sauce.
Storage & Serving
Refrigerate leftovers in an airtight container for up to 2 days. Reheat with a splash of milk on low flame for best texture. Avoid freezing as the sauce may separate.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 520.0 kcal |
