White sauce pasta is a classic comfort food that is creamy, rich, and incredibly versatile. It’s a dish that brings together perfectly cooked pasta with a luscious white sauce, flavored with garlic, cheese, and herbs. The best part? It’s easy to make, requires minimal ingredients, and can be customized with vegetables, chicken, or seafood. Beyond its delicious taste, this dish offers several health benefits, making it a satisfying and nourishing meal.

Ingredients

For the Pasta:

200g pasta (penne, fusilli, or spaghetti)

1 tsp salt

1 tsp olive oil

For the White Sauce:

2 tbsp butter

2 tbsp all-purpose flour

2 cups milk (warm)

1/4 tsp black pepper

1/4 tsp nutmeg powder (optional)

Salt to taste

1/2 cup grated cheese (cheddar, mozzarella, or a mix)

1 tsp dried oregano or Italian herbs

Optional Add-ins:

1 cup mixed vegetables (bell peppers, carrots, peas, broccoli)

Cooked chicken or mushrooms

Instructions

Cook the Pasta:

Bring a large pot of salted water to boil.

Add pasta and cook according to package instructions until al dente. Drain and toss with 1 tsp olive oil to prevent sticking. Set aside.

Prepare the White Sauce:

In a pan, melt butter over medium heat.

Add flour and whisk continuously for 1–2 minutes to form a smooth roux.

Gradually pour in warm milk while whisking to avoid lumps.

Cook for 5–7 minutes until the sauce thickens.

Add salt, black pepper, nutmeg (if using), and dried herbs.

Add cheese and Vegetables:

Stir in grated cheese until fully melted and creamy.

If using vegetables, lightly sauté them in a separate pan and add to the sauce. Cook for 2–3 minutes until vegetables are tender but still crunchy.

For chicken or mushrooms, add them to the sauce and simmer for 2–3 minutes.

Combine pasta and Sauce:

Toss the cooked pasta into the white sauce until every piece is coated.

Adjust consistency with a little milk if the sauce is too thick.

Serve:

Garnish with freshly chopped parsley or grated parmesan. Serve hot for a creamy, indulgent, yet nutritious meal.

Health Benefits of White Sauce Pasta

While white sauce pasta is indulgent, it can also be nutritious, especially when made with wholesome ingredients.

Rich in calcium and Protein:
Cheese and milk provide calcium for strong bones and protein for muscle health, making it a filling and nourishing meal.

Supports heart Health:
Using olive oil and incorporating vegetables can help balance the richness of the sauce, adding fiber and antioxidants that support cardiovascular health.

Boosts Immunity:
Vegetables like bell peppers, carrots, and broccoli are rich in vitamins A and C, which strengthen the immune system.

Energy-Providing Carbs:
Pasta is a good source of complex carbohydrates, providing sustained energy for daily activities.

Customizable for Balanced Nutrition:
Adding lean protein like chicken or mushrooms increases protein content while keeping it healthy.

Conclusion

Easy white sauce pasta is more than just a creamy comfort food—it’s a versatile dish that can be both indulgent and nutritious. With the right balance of milk, cheese, vegetables, and lean proteins, it becomes a wholesome meal suitable for all ages. Perfect for weeknight dinners or special occasions, this dish satisfies taste buds while offering essential nutrients to keep your body energized and healthy.

 

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