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Chicken Pasta in White Sauce
Lunch • India
How to Make Chicken Pasta in White Sauce (Traditional & Healthy Version)
Chicken Pasta in White Sauce is a delightful fusion dish that has found its way into the hearts of many Indian households, especially among the younger generation. With its creamy texture and rich flavors, this pasta dish is now a popular choice for lunch or a special family meal. In India, local adaptations have made this global favorite unique—incorporating regional masalas, using atta pasta instead of maida for a healthier twist, and adding vibrant vegetables like capsicum and carrots. The creamy white sauce, known as béchamel, is made lighter in Indian kitchens by using toned milk and minimal ghee, ensuring a nourishing yet indulgent experience. Chicken Pasta in White Sauce is a versatile recipe, often served during festive gatherings such as birthdays or get-togethers, and even during Navratri with vegetarian substitutions. The dish strikes a beautiful balance between Indian spices and continental flavors, resulting in a meal that's both comforting and exciting. Its mild, creamy sauce makes it a favorite among kids and adults alike, while the inclusion of protein-rich chicken appeals to fitness enthusiasts. This healthy version ensures you enjoy the traditional taste without excessive calories, making it ideal for those tracking their nutrition.
Ingredients(for 1 medium bowl (approx 200g))
- 1 cup Whole wheat pasta (atta pasta)
- 100g Chicken breast (boneless, skinless)
- 1 cup Milk (toned or low-fat)
- 1 tbsp Wheat flour (atta)
- 1 tsp Ghee (clarified butter)
- 1 small Onion (finely chopped)
- 1/2 cup Capsicum (green, chopped) - optional
- 1 small Carrot (grated) - optional
- 1/2 tsp Black pepper powder (kali mirch)
- to taste Salt (namak)
- 1/2 tsp Mixed herbs (oregano, basil (optional)) - optional
Instructions
- 1
Boil atta pasta in salted water till al dente. Drain and keep aside.
8 minutes
Add a few drops of oil to prevent sticking.
- 2
In a tawa, heat ghee. Add chopped onions, sauté till translucent.
3 minutes
Use low flame to avoid browning.
- 3
Add cubed chicken breast. Sauté on medium flame till cooked through.
5 minutes
Do not overcook to retain tenderness.
- 4
Add capsicum and grated carrot. Sauté for 2 minutes until lightly cooked but crunchy.
2 minutes
Veggies add color and nutrition.
Why This Dish is Healthy
By using whole wheat atta pasta and toned milk, this recipe reduces processed ingredients and increases fiber content, making it suitable for weight management and stable blood sugar levels. Lean chicken offers ample protein without excessive fat, and the inclusion of veggies boosts antioxidant intake. This dish is prepared with minimal ghee, ensuring a heart-healthy fat profile. It’s a wholesome, balanced lunch option for calorie-conscious individuals and families.
This Chicken Pasta in White Sauce is crafted with whole wheat pasta (atta), ensuring higher dietary fiber and complex carbohydrates. Lean chicken breast provides high-quality protein, essential for muscle repair and satiety. The use of toned milk and minimal ghee keeps saturated fat in check while delivering calcium and vitamin D. Vegetables like capsicum and carrot add micronutrients such as vitamin A, C, and potassium, making this a balanced meal rich in essential nutrients. The absence of heavy cream and refined flour supports digestive health.
Pro Tips
- 💡Tip 1: Always use atta pasta for extra fiber and a healthier bite.
- 💡Tip 2: Stir continuously while adding milk to avoid lumps in the sauce.
- 💡Tip 3: Add veggies of your choice like broccoli or spinach for more nutrition.
Storage & Serving
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat with a splash of milk to retain creaminess before serving.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 520.0 kcal |
