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Chicken Penne in Creamy Sauce
Lunch • India
How to Make Chicken Penne in Creamy Sauce (Traditional & Healthy Version)
Chicken Penne in Creamy Sauce is a fusion dish that brings together succulent chicken, wholesome penne pasta, and a rich, yet light, creamy sauce infused with classic Indian spices. While pasta is not indigenous to India, its global appeal has made it a staple in contemporary Indian kitchens, especially in urban centers. The creamy sauce is crafted using low-fat dahi (curd) and milk, with a hint of kasuri methi and garam masala, giving an unmistakable Indian touch. This recipe is perfect for lunch, providing a satisfying and balanced meal that fits well into a calorie-conscious Indian diet. The dish is becoming increasingly popular during festive seasons like Holi and Diwali, when families seek innovative and indulgent meals. Chicken Penne in Creamy Sauce can easily be customized to suit regional preferences, whether you prefer North Indian flavors with robust spices or a milder South Indian approach with coconut milk. The taste profile is creamy, mildly spicy, and aromatic, making it ideal for gatherings or special occasions. Its versatility and ease of preparation make it a favorite among young professionals and families alike.
Ingredients(for 1 medium bowl per serving)
- 200 grams Chicken breast (murga)
- 1 cup Penne pasta (atta or durum wheat)
- 1/2 cup Low-fat dahi (curd) (curd for creamy sauce)
- 1/2 cup Low-fat milk (doodh)
- 1 medium Onion (pyaz, finely chopped)
- 3 cloves Garlic (lahsun, minced)
- 1 small Green capsicum (shimla mirch, diced) - optional
- 1 teaspoon Kasuri methi (dried fenugreek leaves)
- 1/2 teaspoon Garam masala (Indian spice blend)
- 1/4 teaspoon Black pepper (kali mirch)
- 1 tablespoon Olive oil (or mustard oil)
- to taste Salt (namak)
- 1 tablespoon Fresh coriander (dhaniya, chopped) - optional
Instructions
- 1
Boil water in a patila (pot) and cook the penne pasta with a pinch of salt until al dente. Drain and set aside.
8 minutes
Do not overcook pasta; it should be firm.
- 2
Heat olive oil in a kadhai (wok), add chopped onions and sauté until translucent. Add minced garlic and cook for another minute.
5 minutes
Sauté on medium flame for uniform cooking.
- 3
Add diced chicken breast and cook until white and tender. Sprinkle salt, black pepper, and garam masala. Stir well.
5 minutes
Cut chicken into bite-size pieces for quicker cooking.
- 4
Add green capsicum and kasuri methi. Sauté for 2 minutes to enhance aroma.
2 minutes
Capsicum adds crunch and nutrition.
Why This Dish is Healthy
This dish uses lean chicken breast and low-fat dairy, reducing saturated fat and calories. Incorporating whole wheat pasta (atta) increases fiber and sustains fullness, which is ideal for weight management. Olive oil offers heart-healthy monounsaturated fats, and the absence of heavy cream or processed cheese makes it lighter and more digestible. The recipe is balanced for lunch and fits well in calorie-controlled diets.
Chicken Penne in Creamy Sauce is rich in high-quality protein from chicken, complex carbohydrates from atta-based penne, and healthy fats from olive oil. Low-fat dairy ingredients provide calcium and Vitamin D, while kasuri methi and coriander add antioxidants and minerals. The inclusion of vegetables like capsicum boosts Vitamin C and fiber, making it suitable for maintaining energy levels and supporting immune health.
Pro Tips
- 💡Tip 1: Use atta-based pasta for extra fiber and Indian authenticity.
- 💡Tip 2: Stir curd and milk continuously to avoid curdling.
- 💡Tip 3: Add kasuri methi just before finishing for maximum aroma.
Storage & Serving
Store leftovers in an airtight dabba (container) in the refrigerator for up to 2 days. Reheat gently on tawa or microwave, adding a splash of milk to retain creaminess.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 470.0 kcal |
