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Spaghetti Chicken White Sauce
Lunch • India
How to Make Spaghetti Chicken White Sauce (Traditional & Healthy Version)
Spaghetti Chicken White Sauce is a delightful fusion dish that brings together the comforting flavors of tender chicken and creamy white sauce, beautifully woven with spaghetti. While spaghetti is not originally from India, it has become a beloved part of modern Indian kitchens, especially in metro cities where global cuisine blends with local tastes. This health-conscious version uses minimal oil, lean chicken, and whole wheat spaghetti (gehu ke spaghetti) to boost fiber and nutrition while keeping the meal light on the stomach. Perfect for lunch, Spaghetti Chicken White Sauce is creamy yet balanced, making it a popular choice for families seeking wholesome and satisfying meals. The white sauce, or safed gravy, is made with low-fat milk and a touch of atta instead of refined flour, giving it an Indian twist while maintaining authenticity. This dish is also a hit at children’s birthday parties, casual family gatherings, and even during festivals like Christmas or New Year’s, when fusion foods are highly appreciated. Its rich, garlicky flavor with a hint of black pepper makes it a crowd-pleaser that pairs well with a fresh salad or garlic roti. Enjoy this modern yet Indianized recipe that fits perfectly into your calorie tracking plan.
Ingredients(for 1 medium bowl (approx. 200g cooked spaghetti with sauce and chicken))
- 100 grams Whole wheat spaghetti (gehu ke spaghetti)
- 150 grams Boneless chicken breast (cut into small cubes)
- 1 cup Low-fat milk (doodh)
- 1 tablespoon Atta (whole wheat flour) (for white sauce)
- 1 tablespoon Olive oil (can use mustard oil (sarson ka tel) for Indian flavor)
- 3 cloves Garlic (finely chopped, lahsun)
- 1 small Onion (finely chopped, pyaaz)
- 1/2 teaspoon Black pepper powder (kali mirch)
- to taste Salt (namak)
- 1/2 cup Mixed bell peppers (capsicum, diced (optional)) - optional
- 1 tablespoon Fresh coriander leaves (hara dhania, chopped, for garnish) - optional
Instructions
- 1
Boil water in a deep pan. Add a pinch of salt and whole wheat spaghetti. Cook until al dente, then drain and set aside. Drizzle a few drops of olive oil to avoid sticking.
8 minutes
Rinse spaghetti with cold water post boiling to stop overcooking.
- 2
Heat half the olive oil in a non-stick kadhai. Add chopped garlic and sauté for 30 seconds. Add onions and cook till soft.
3 minutes
Do not brown the garlic; keep it aromatic.
- 3
Add chicken cubes. Sauté on medium heat till they turn white and are cooked. Sprinkle half the black pepper and salt.
6 minutes
Cut chicken into small pieces for quick and even cooking.
- 4
If using, add diced bell peppers and cook for 2-3 minutes till slightly soft.
3 minutes
This step adds color and crunch; skip for a classic version.
Why This Dish is Healthy
This dish is healthier than traditional versions as it avoids maida, heavy cream, and excessive oil. Whole wheat spaghetti supports digestive health and sustained energy, while lean chicken aids muscle repair and weight management. The white sauce uses atta instead of refined flour and low-fat milk, making it suitable for calorie-conscious individuals. This is an excellent lunch option for those tracking macros or aiming for a balanced Indian diet.
This Spaghetti Chicken White Sauce recipe is rich in protein from lean chicken breast and provides complex carbohydrates and fiber from whole wheat spaghetti. The use of low-fat milk reduces saturated fat, while garlic and onions offer antioxidants. Bell peppers (capsicum) add vitamin C and color, making the dish visually appealing and nutritious. The dish is balanced in macros, providing essential vitamins and minerals for energy and muscle health.
Pro Tips
- 💡Tip 1: Always use whole wheat spaghetti for extra fiber and better satiety.
- 💡Tip 2: Add seasonal Indian vegetables for color, crunch, and nutrition.
- 💡Tip 3: Use freshly cracked black pepper for the best flavor.
Storage & Serving
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat on a tawa or microwave, adding a splash of milk to restore creaminess.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 250.0 kcal |
