Spinach Sauce Pasta

By     11-Jul 2018

Spinach Sauce Pasta

This is a spinach sauce recipe that is simple, quick, healthy and flavourful. This sauce is made with whole wheat flour and low-fat milk giving it a creamy, delicious taste and healthy. It is a must try recipe for kids who are a bit fussy when it comes to food as it’s the best way to sneak in some healthy food down their gullet.

Nutritional benefits: –  The green leafy spinach is an extremely nutrient-rich vegetable contains potassium, magnesium, vitamins B6, B9, and E. It contains high amounts of carotenoids, antioxidants, vitamin K, folic acid, iron, and calcium. Switching to whole grain pasta gives you some quality of vitamins and minerals. Whole grain pasta rich in B vitamins and minerals, such as copper, selenium, magnesium, and manganese. Milk as one of the main ingredients contributes several nutrients into the dish which includes calcium, protein, potassium, phosphorus, vitamin D, B12.

Ingredients for sauce

  • Spinach – 50 gram
  • Low-fat milk – 1 cup
  • Whole wheat flour- 1 tbsp.
  • Butter/oil-1 tsp.
  • Dry herbs-1 tsp
  • Crushed black pepper- 1/2 tsp.
  • Salt to taste
  • Oregano -1/2 tsp
  • Chilli flakes -1/2 tsp

Ingredient for pasta

  • Whole wheat penne pasta- 25
  • Onion – 5 gram
  • Mushroom – 15
  • Red Capsicum-5
  • Yellow capsicum-5
  • Green capsicum- 5
  • Broccoli- 10
  • Garlic- 1 clove

Method:

For white sauce:

  • Boil 1 cup milk and keep aside. In another pan add butter/oil in it then add whole wheat flour and fry for 2-3 minutes on slow heat, keep stirring continuously to avoid burning the flour.
  • Pour one tbsp. of hot milk each time to the flour and mix well making sure there is no lump in it. Use the whole one cup of milk in a similar way and make a sauce of thick consistency. Take off the flame.
  • Grind the spinach and add it to white sauce and mix it well.
  • Add salt, crushed black pepper, chilli flakes, and cooked white sauce and mix well.

For pasta:

  • Cook the pasta according to package directions.
  • Sauté all the vegetables in olive oil.
  • Mix veggies in the sauce and transfer pasta into it.
  • Mix it well and enjoy hot healthy spinach sauce pasta.

Over to you:

Whatever your kid’s aversion to spinach, this recipe will tempt them to have more spinach. It is a smart and delicious way to include this power veggie into their diet.  

 

About Author

"At Nmami Life, the meaning of good health is a combination of nutrition and fitness, which are essential to your well-being."
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Nmami Agarwal

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Recipe Alert
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Beets have a lovely colour, taste and texture. But beets aren’t supposed to be smoked like eggplant. You need to boil them up before smoking, else they’re going to take forever in preparation. Here is our quick and easy guide for best smoked beets recipe

Nutritional Benefits

Beetroot provides you with fibre, iron, potassium, folate and Vitamin C which is good for skin and further act as an antioxidant. It can improve exercise performance, lower blood pressure and serve as a low calorie food. It can also improve digestion and help in weight management. Thyme is a Mediterranean herb and has been traditionally used to cure diarrhoea, stomach ache and sore throat.

Ingredients

2 small beets

Few sprigs of thyme

1 teaspoon olive oil

1 teaspoon lemon zest

Salt- as per taste

Calorie = 112 kcal
Protein = 2.8 grams
Carbohydrates = 14.8 grams
Fat = 4.7 grams
Recommended for- High Blood Pressure and Digestion
Course- Evening Snack

Method

Cut beets into thin slices

Put them in a saucepan, with some water. Boil until tender

Next, light your charcoal or barbecue fire

Take a large piece of foil and lay the beets in them. Brush a little olive oil and top with thyme and lemon zest.

Fold the foil and twist the ends together. Punch small holes in the foil with the help of a knife or fork.

Leave it to cook for 15-20 minutes.

Once cooked, allow it to cool and then discard the charred skin.

Toss with salt and pepper, and serve.

Over to you

Beetroot is a wonder vegetable with goodness of many nutrients. Smokey beets give the dish a distinctive taste along with the flavourful thyme herb. Do try it out!
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2) http://www.nmamilife.com/recipes/
3) Highlights section in BIOS under Recipes
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HardTruth of the Day
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Awareness is the one thing that is missing, especially in the rural areas of India. When will we all wake up to this hard hitting truth!
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