📸 Image coming soon for Chicken Pasta with Bechamel Sauce
Chicken Pasta with Bechamel Sauce
Lunch • India
How to Make Chicken Pasta with Bechamel Sauce (Traditional & Healthy Version)
Chicken Pasta with Bechamel Sauce is a delightful fusion dish that brings together the robust flavors of Indian spices and the creamy richness of white sauce, also known as 'bechamel.' In many urban Indian kitchens, this dish has become a lunch favorite, especially among those seeking a protein-rich meal with comforting textures. The addition of Indian masalas, fresh herbs, and locally sourced vegetables makes it a flavorsome and wholesome option for families. While pasta is not traditionally Indian, its adaptation using 'atta' (whole wheat flour) pasta and a lighter, homemade bechamel sauce aligns well with Indian dietary habits and health consciousness. This dish is often prepared during special occasions, family gatherings, or festive celebrations like Christmas, where fusion foods are welcomed. The creamy sauce, juicy chicken, and tender pasta make for a satisfying meal that is both indulgent and nutritious, catering to modern Indian palates.
Ingredients(for 1 medium bowl per serving)
- 1 cup Whole wheat pasta (penne or fusilli) (atta pasta)
- 100 grams Boneless chicken breast (cut into bite-sized pieces)
- 1 cup Milk (toned) (doodh)
- 2 tablespoons Whole wheat flour (atta)
- 2 teaspoons Olive oil (or cold-pressed mustard oil)
- 2 cloves Garlic (finely chopped, lahsun)
- 1 small Onion (finely chopped, pyaaz)
- 1/2 cup Mixed vegetables (carrot, capsicum, corn, peas)
- 1/2 teaspoon Black pepper powder (kali mirch)
- to taste Salt (namak)
- 2 tablespoons Fresh coriander (hara dhania, chopped) - optional
Instructions
- 1
Boil the whole wheat pasta in salted water until al dente. Drain and set aside.
8 minutes
Rinse pasta with cold water to prevent sticking.
- 2
Heat 1 teaspoon olive oil in a kadhai or non-stick pan. Add garlic and onions; sauté until golden.
3 minutes
Do not burn garlic for best flavor.
- 3
Add the chicken pieces and stir-fry on medium flame for 5-6 minutes until cooked. Remove and keep aside.
6 minutes
Ensure chicken is cooked through but still juicy.
- 4
In the same pan, add another teaspoon oil and toss in mixed vegetables. Sauté for 2-3 minutes until tender.
3 minutes
Keep vegetables crunchy for maximum nutrition.
Why This Dish is Healthy
Choosing whole wheat pasta and toned milk makes this dish a healthier alternative to traditional creamy pastas. It has lower refined carb content, is high in protein, and includes fresh vegetables for added fiber and micronutrients. Cooking with olive oil and limited dairy makes it suitable for calorie-conscious eaters and those managing weight or blood sugar.
This Chicken Pasta with Bechamel Sauce provides a balanced mix of protein from chicken, complex carbohydrates from whole wheat (atta) pasta, and vital vitamins and minerals from assorted vegetables. The use of toned milk and minimal oil keeps the fat content moderate, while dietary fiber aids digestion. Rich in B vitamins, calcium, and antioxidants, this dish supports muscle repair, bone health, and immunity.
Pro Tips
- 💡Tip 1: Use atta pasta for better fiber and lower GI than maida pasta.
- 💡Tip 2: Stir bechamel sauce continuously to avoid lumps and ensure a creamy texture.
- 💡Tip 3: Add seasonal vegetables like broccoli or zucchini for extra nutrition and color.
Storage & Serving
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat on tawa or microwave, adding a splash of milk to restore creaminess.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 510.0 kcal |
