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Chicken Spaghetti with White Sauce
Lunch • India
How to Make Chicken Spaghetti with White Sauce (Traditional & Healthy Version)
Chicken Spaghetti with White Sauce is a comforting fusion dish that has found a special place in Indian kitchens, especially in metropolitan cities and during festive gatherings. Combining succulent chicken pieces with perfectly cooked spaghetti and a creamy, mildly spiced white sauce, this recipe appeals to both adults and children alike. The use of local spices and ingredients like atta (whole wheat flour) instead of maida, and a touch of Indian herbs like dhania (coriander), gives this dish a unique Indian twist while keeping it health-conscious. This dish is a popular choice for lunch, particularly during weekends or family get-togethers. Its creamy texture and subtle, aromatic flavors make it a hit for celebrations such as birthdays, potlucks, and even casual Diwali gatherings. The blend of lean chicken, whole wheat pasta, and milk-based sauce makes it satisfying and nutritious. Perfect for those seeking a wholesome, protein-rich meal without excess calories, Chicken Spaghetti with White Sauce is a delicious way to explore global flavors, Indian-style.
Ingredients(for 1 medium bowl (about 250g))
- 100 g Whole wheat spaghetti (atta spaghetti, for extra fiber)
- 150 g Boneless chicken breast (cut into small cubes)
- 1 cup Low-fat milk (doodh)
- 2 tbsp Atta (whole wheat flour) (for white sauce)
- 1.5 tbsp Olive oil (or mustard oil (sarson ka tel))
- 1 small Onion (finely chopped, pyaaz)
- 3 cloves Garlic (minced, lehsun)
- 1/2 tsp Black pepper (kali mirch, freshly ground)
- to taste Salt (namak)
- 2 tbsp Fresh coriander (dhania, chopped, for garnish) - optional
- 1/2 cup Mixed vegetables (carrot, capsicum, peas (optional)) - optional
Instructions
- 1
Boil water in a large pan with a pinch of salt. Add whole wheat spaghetti and cook until al dente (firm to bite), about 8-10 minutes. Drain and toss with half a tablespoon of olive oil to prevent sticking.
10 minutes
Rinse cooked spaghetti with cold water to stop further cooking.
- 2
Heat 1/2 tablespoon olive oil in a tawa or non-stick pan. Add chopped onion and sauté until translucent. Add minced garlic and stir for 1 minute until aromatic.
4 minutes
Keep the flame medium to prevent burning the garlic.
- 3
Add chicken cubes and cook for 5-6 minutes until lightly golden and cooked through. (Add mixed vegetables now if using.) Sprinkle a pinch of salt and black pepper. Remove chicken and veggies, set aside.
6 minutes
Cut chicken into small pieces for quicker, even cooking.
- 4
In the same pan, add atta and dry roast on low flame for 1 minute. Gradually pour in low-fat milk while stirring continuously to avoid lumps. Cook until the sauce thickens and coats the back of a spoon.
4 minutes
Stir constantly for a smooth, lump-free white sauce.
Why This Dish is Healthy
This recipe is a healthy choice because it uses whole wheat spaghetti instead of refined pasta, and atta in the white sauce for extra fiber. Chicken is a lean source of protein, perfect for those monitoring calorie intake. Low-fat milk reduces saturated fat while maintaining creaminess. Olive oil is used sparingly, keeping the dish light. This balanced combination helps support weight management and overall wellness.
Chicken Spaghetti with White Sauce is rich in lean protein from chicken, providing essential amino acids for muscle repair and immunity. Whole wheat spaghetti and atta add dietary fiber, B vitamins, and minerals like magnesium, supporting digestion and heart health. Low-fat milk delivers calcium and Vitamin D for strong bones. Olive oil offers healthy fats and antioxidants. Including vegetables increases the content of vitamins A and C, making this a well-rounded, nutrient-dense meal.
Pro Tips
- 💡Tip 1: Use freshly ground black pepper for a robust flavor.
- 💡Tip 2: For extra creaminess without extra calories, blend a few boiled cauliflower florets into the sauce.
- 💡Tip 3: Always cook the atta well before adding milk to avoid a raw taste in the white sauce.
Storage & Serving
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently with a splash of milk to restore creaminess.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 480.0 kcal |
