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Chicken Penne with White Sauce
Lunch • India
How to Make Chicken Penne with White Sauce (Traditional & Healthy Version)
Chicken Penne with White Sauce is an innovative fusion dish that combines the heartiness of tender chicken with creamy white sauce and wholesome penne pasta, adapted to suit Indian taste preferences. While pasta is a global staple, Indian kitchens have embraced its versatility, especially in urban centers and during festive gatherings. The addition of a homemade white sauce using 'atta' (whole wheat flour) instead of refined maida, along with low-fat milk, gives this recipe a distinct Indian twist and makes it health-conscious. The gentle blend of Indian spices like kali mirch (black pepper) and a touch of nutmeg enhances the flavor, making it suitable for lunch or special occasions such as family get-togethers or Diwali parties. This dish is loved for its creamy texture, aromatic spices, and the juicy chunks of chicken, making it both comforting and nourishing. The recipe is a favorite among young adults and children, thanks to its mild flavors and ease of preparation. Chicken Penne with White Sauce is also a fantastic option for those looking to add a healthy yet indulgent meal to their daily routine. Whether served for lunch or as an evening treat, it promises both taste and nutrition, fitting perfectly into an Indian calorie-conscious lifestyle.
Ingredients(for 1 medium bowl (approx. 250g))
- 1 cup Penne pasta (whole wheat penne preferred)
- 150g Chicken breast (boneless, diced)
- 2 tbsp Atta (whole wheat flour) (for white sauce)
- 1.5 cups Low-fat milk (toned milk)
- 1 tbsp Olive oil (for sautéing)
- 3 cloves Garlic (finely chopped)
- 1 small Onion (finely chopped)
- 1/2 tsp Kali mirch (black pepper) (freshly ground)
- to taste Salt (namak)
- a pinch Nutmeg powder (jaiphal) - optional
- 1/2 cup Mixed vegetables (carrot, beans, capsicum (optional)) - optional
- 1 tbsp Fresh coriander (for garnish) - optional
Instructions
- 1
Boil whole wheat penne pasta in salted water until al dente. Drain and set aside.
8 minutes
Add a few drops of oil to prevent sticking.
- 2
Heat olive oil in a pan. Sauté chopped garlic and onion till translucent.
3 minutes
Use a non-stick tawa for even cooking.
- 3
Add diced chicken breast and cook till it turns white and is cooked through. Season with salt and kali mirch.
6 minutes
Cover the pan for faster cooking.
- 4
Add mixed vegetables (if using) and sauté till slightly tender.
2 minutes
Cut vegetables into small pieces for quick cooking.
Why This Dish is Healthy
This recipe is made healthier by swapping refined flour with whole wheat atta and using low-fat milk, reducing overall calories and saturated fat. Chicken provides lean protein, essential for muscle maintenance, while vegetables boost fiber and micro-nutrients. The use of olive oil ensures heart-friendly fats, making it a smart choice for those tracking macros or following a healthy diet plan.
Chicken Penne with White Sauce offers a balanced mix of protein from chicken, complex carbohydrates from whole wheat penne, and fiber from vegetables. Using atta instead of refined flour increases the fiber content and adds minerals like iron and magnesium. Low-fat milk reduces saturated fat while providing calcium and vitamin D. The inclusion of garlic and onion adds antioxidants and anti-inflammatory properties. This dish is suitable for calorie-conscious eaters looking for a nutritious meal that supports muscle repair, energy, and overall wellness.
Pro Tips
- 💡Tip 1: Use whole wheat atta for the sauce to increase fiber.
- 💡Tip 2: Add vegetables such as carrots, beans, and capsicum for extra nutrition and color.
- 💡Tip 3: Stir the white sauce continuously to avoid lumps and achieve a smooth consistency.
Storage & Serving
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently on a tawa or in a microwave, adding a splash of milk to restore creaminess.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 570.0 kcal |
