Garden Lite Spaghetti(Low Calorie)
A healthy, low-calorie spaghetti dish packed with broccoli, carrots, mushrooms, and melted lite cheese, perfect for a nutritious and flavorful family meal.
Ingredients
- 10 oz. frozen chopped broccoli, thawed and drained
- 1/2 lb. carrots, sliced and cooked ⓘ
- 1/4 cup chopped onion ⓘ
- 1 clove garlic, finely chopped ⓘ
- 3 Tbsp. lo-cal margarine ⓘ
- 3 Tbsp. flour ⓘ
- 1 tsp. salt ⓘ
- 4 oz. can mushroom stems and pieces, drained ⓘ
- 1/2 tsp. thyme or oregano ⓘ
- 2 cups skim milk
- 6 oz. lite cheese (Mozzarella or American) ⓘ
Instructions
- In a large saucepan, cook onion and garlic in margarine until tender.
- Stir in flour, salt, and thyme.
- Gradually stir in milk. Cook and stir over medium heat until mixture thickens.
- Stir in cheese. Cook and stir until melted.
- Add broccoli, carrots, and mushrooms. Heat through.
- Serve over hot cooked spaghetti.
Tips & Substitutions
For a creamier sauce, consider using a blend of low-fat cream cheese and skim milk instead of just milk. You can also swap out the lite cheese for a dairy-free alternative to make this dish vegan-friendly. If using fresh vegetables, sauté them briefly to retain some crunch. Fresh herbs like basil can enhance the flavor profile as well.
Serving Suggestions
Serve this Garden Lite Spaghetti with a side salad for a refreshing complement. Garlic bread can add a nice crunch, while a sprinkle of fresh herbs or extra cheese on top can elevate the dish. It pairs beautifully with Pineapple Cake Roll for a delightful dessert finish.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. When reheating, add a splash of skim milk to the sauce to help restore its creamy consistency. Reheat on the stove over low heat, stirring frequently to prevent sticking or burning.
Nutrition & Diet Analysis (per serving)
Each serving of Garden Lite Spaghetti(Low Calorie) contains roughly 212 calories, with 3g protein, 24g carbohydrates, and 12g fat. It is an excellent source of vitamin C (20% of the Daily Value), and a good source of iron and dietary fiber. Note that it is relatively high in sodium, at 1358mg per serving (59% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use frozen vegetables instead of fresh?
Yes, frozen vegetables are a great time-saver and will work well in this recipe. Just ensure they are thawed and drained properly to avoid excess moisture in the sauce.
Is there a gluten-free option for this recipe?
Absolutely! You can substitute the flour with a gluten-free flour blend or cornstarch for thickening the sauce. Additionally, use gluten-free spaghetti to keep the dish entirely gluten-free.
How can I add more protein to this dish?
You can add cooked chicken, turkey, or beans to boost the protein content. Tofu or tempeh are also excellent vegetarian options that blend well with the flavors in this recipe.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).