White Sauce Pasta Single Serving

 

White Sauce Pasta Single Serving 

Ingredients:

For the Pasta:

• 1 cup pasta (penne, fettuccine, or macaroni)
• 2 cups water
• ½ teaspoon salt
• ½ teaspoon oil (optional)

For the White Sauce:

• 1 tablespoon butter
• 1 tablespoon all-purpose flour (maida)
• 1 cup milk (warm)
• ¼ teaspoon salt (or to taste)
• ¼ teaspoon black pepper (or to taste)
• ¼ teaspoon oregano (optional)
• ¼ teaspoon chili flakes (optional)
• 2 tablespoons grated cheese (cheddar or mozzarella)

Optional Add-ons:

• ¼ cup sautéed vegetables (bell peppers, mushrooms, corn, or broccoli)
• ½ teaspoon garlic (minced, for extra flavor)

Instructions:

Step 1: Cook the Pasta

1. In a saucepan, bring 2 cups of water to a boil.
2. Add ½ teaspoon salt and 1 cup pasta. Cook according to package instructions (about 7–10 minutes) until al dente.
3. Drain the water and set the pasta aside.

Step 2: Prepare the White Sauce

4. In a pan, melt 1 tablespoon butter on low heat. (Add garlic if using and sauté for 30 seconds.)
5. Add 1 tablespoon all-purpose flour and stir continuously for about 1 minute until it turns slightly golden (don’t let it brown).
6. Slowly pour in 1 cup of warm milk, whisking constantly to avoid lumps.
7. Cook the sauce for 2–3 minutes until it thickens.
8. Add salt, black pepper, oregano, and chili flakes to taste.
9. Stir in grated cheese and mix until smooth and creamy.

Step 3: Combine Pasta and Sauce

10. Add the cooked pasta to the sauce and mix well. If using vegetables, add them now.
11. Let it cook for 1–2 minutes, allowing the pasta to absorb the sauce.

Step 4: Serve and Enjoy!

12. Garnish with more cheese or fresh parsley if desired.
13. Serve hot and enjoy your homemade White Sauce Pasta!

Let me know if you want any modifications! 😊

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Nutritional Information (Per Serving)

• Calories: ~450–500 kcal
• Carbohydrates: ~55g
• Protein: ~14g
• Fats: ~20g
  • Saturated Fat: ~10g
• Fiber: ~2g
• Sugar: ~6g
• Sodium: ~500mg (varies based on added salt & cheese)
• Calcium: ~250mg (from milk & cheese)

Nutritional Highlights:

✔️ Good source of protein (from milk, cheese, and pasta)
✔️ Rich in calcium (supports bone health)
✔️ Moderate in healthy fats (butter & cheese)
✔️ High in carbs (provides energy)
❗ Can be high in sodium & saturated fat (adjust by reducing cheese & butter)

Ways to Make it Healthier:

• Use whole wheat pasta for more fiber.
• Replace butter with olive oil for healthier fats.
• Add more vegetables for extra vitamins & fiber.
• Reduce cheese or use a low-fat version.

Would you like a detailed macro breakdown or any modifications? 😊