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Healthy Low Fat Creamy Pasta Dinner

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A quick and easy low-fat creamy pasta recipe that is nutritious, flavorful, and perfect for busy weeknights. Uses low-fat milk and Greek yogurt to achieve a creamy texture without heavy cream.

Ingredients

Scale
  • 8 oz (225 g) whole wheat or regular penne or fusilli pasta
  • 1 ½ cups (360 ml) low-fat milk (organic or 2% recommended)
  • ½ cup (120 g) plain non-fat Greek yogurt
  • 2 cloves garlic, minced
  • ½ small onion, finely chopped
  • 2 cups fresh baby spinach leaves
  • ½ cup (120 ml) vegetable broth
  • 1 tablespoon all-purpose flour (or gluten-free blend)
  • ¼ cup (25 g) grated Parmesan cheese (optional)
  • 1 tablespoon olive oil
  • 1 tablespoon chopped fresh parsley or basil
  • Salt and pepper to taste

Instructions

  1. Bring a large pot of salted water to a boil. Add 8 oz (225 g) of pasta and cook according to package instructions until al dente, about 9-11 minutes. Drain and set aside, reserving ½ cup of pasta water.
  2. While pasta cooks, heat 1 tablespoon olive oil in a large skillet over medium heat. Add minced garlic and chopped onion, sauté for 3-4 minutes until softened and fragrant but not browned.
  3. Sprinkle 1 tablespoon all-purpose flour over the garlic and onion. Stir continuously for about 1 minute to cook out the raw flour taste.
  4. Slowly whisk in 1 ½ cups low-fat milk and ½ cup vegetable broth. Stir to combine and prevent lumps. Bring to a gentle simmer and cook for 3-5 minutes until slightly thickened. Add reserved pasta water if sauce is too thick.
  5. Remove skillet from heat briefly, then stir in ½ cup plain non-fat Greek yogurt until smooth. Add 2 cups fresh spinach leaves and stir until wilted.
  6. Add drained pasta to the skillet and toss to coat evenly in the creamy sauce. Add more pasta water a tablespoon at a time if needed to loosen the sauce.
  7. Season with salt and freshly ground black pepper to taste. Sprinkle ¼ cup grated Parmesan cheese and 1 tablespoon chopped fresh parsley or basil over the top. Stir gently and cook for another minute to meld flavors.
  8. Serve immediately, optionally drizzling with olive oil or a squeeze of lemon juice for brightness.

Notes

Salt the pasta water well to season the pasta internally. Add Greek yogurt off the heat to prevent curdling. Reserve pasta water to adjust sauce consistency. Wilt spinach at the end to keep it bright green. Avoid overcooking pasta to maintain al dente texture. Reheat leftovers gently with a splash of milk or broth to maintain creaminess.

Nutrition

Keywords: healthy pasta, low fat pasta, creamy pasta, nutritious dinner, quick pasta recipe, Greek yogurt pasta, whole wheat pasta

Find it online: https://grubella.com/healthy-low-fat-creamy-pasta-dinner-recipe-easy-nutritious-meals-ideas/