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Chicken Spaghetti White Sauce
Lunch • India
How to Make Chicken Spaghetti White Sauce (Traditional & Healthy Version)
Chicken Spaghetti White Sauce is a delightful fusion dish that brings together the comforting flavors of tender chicken, wholesome vegetables, and a creamy white sauce—all tossed with perfectly cooked spaghetti. In India, this dish has found its place in modern kitchens, especially among those who love experimenting with global flavors while retaining an Indian twist. The use of locally sourced chicken and a light, homemade white sauce ensures the dish is both satisfying and health-conscious. With the addition of Indian spices like kali mirch (black pepper) and a hint of nutmeg, Chicken Spaghetti White Sauce becomes a unique treat, perfect for family lunches or festive gatherings such as Christmas or New Year celebrations. This recipe is tailored to the Indian palate by balancing creaminess with subtle spice, making it appealing to both adults and children. The dish is a great way to introduce kids to healthy proteins and vegetables, providing a nutritious meal that doesn't compromise on taste. Its versatility and indulgent taste make it ideal for special occasions or a comforting weekend lunch.
Ingredients(for 1 medium bowl per person)
- 100 grams Whole wheat spaghetti (use atta spaghetti for healthier version)
- 150 grams Boneless chicken breast (cut into thin strips)
- 2 teaspoons Olive oil (can use rice bran oil)
- 1 small Onion (finely chopped (pyaaz))
- 3 Garlic cloves (minced (lahsun))
- 1 small Carrot (julienned (gajar)) - optional
- 1 small Green capsicum (thinly sliced (shimla mirch))
- 1 cup Low-fat milk (doodh)
- 1 tablespoon Whole wheat flour (atta)
- 1/2 teaspoon Black pepper powder (kali mirch)
- a pinch Nutmeg powder (jaiphal) - optional
- to taste Salt (namak)
- 1 tablespoon Fresh coriander (chopped (hara dhania)) - optional
- 1 tablespoon Grated cheese (optional, use paneer for lower fat) - optional
Instructions
- 1
Boil water in a large pan, add a pinch of salt and cook the atta spaghetti until al dente. Drain and rinse with cold water to prevent sticking.
8 minutes
Toss spaghetti with a few drops of oil to avoid clumping.
- 2
Heat 1 teaspoon olive oil in a kadhai. Add minced garlic and chopped onion, sauté until translucent.
3 minutes
Use low flame to prevent garlic from burning, which can turn the sauce bitter.
- 3
Add chicken strips and sauté until they turn white and are cooked through. Season with a pinch of salt and kali mirch.
5 minutes
Cut chicken thinly for faster cooking and juiciness.
- 4
Add carrots and green capsicum. Stir-fry for 2 minutes until slightly soft but still crunchy.
2 minutes
Adding vegetables boosts fiber and vitamins.
Why This Dish is Healthy
Choosing whole wheat spaghetti, low-fat milk, and minimal oil makes this recipe heart-friendly and lower in calories compared to traditional versions. It supports weight management and muscle health, and is suitable for those seeking a protein-rich, nourishing meal. The inclusion of vegetables increases the fiber and micronutrient content, making Chicken Spaghetti White Sauce a wholesome option for lunch.
This Chicken Spaghetti White Sauce is rich in lean protein from chicken, dietary fiber from whole wheat spaghetti and vegetables, and calcium from low-fat milk. The use of atta instead of refined flour adds complex carbohydrates and B vitamins, supporting sustained energy. Capsicum and carrots provide antioxidants, while olive oil ensures healthy fats. The dish is balanced, offering a good mix of protein, complex carbs, vitamins like A, C, and minerals such as magnesium and potassium.
Pro Tips
- 💡Tip 1: Always use whole wheat (atta) spaghetti for a healthier twist.
- 💡Tip 2: Add vegetables of your choice like broccoli or spinach for extra nutrition.
- 💡Tip 3: Roast atta well for a non-lumpy and flavorful white sauce.
Storage & Serving
Store leftovers in an airtight dabba (container) in the refrigerator for up to 2 days. Reheat gently on a tawa or microwave, adding a splash of milk if the sauce thickens.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 250.0 kcal |
