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Low-cal Rigatoni Alfredo


Serves 4.


  • 1/2 Tbsp olive oil
  • 1/2 large onion, chopped
  • 1/2 large bell pepper, chopped
  • 1 medium zucchini, cut in medium strips
  • 2 cloves garlic, minced
  • pinch salt
  • 1 1/2 c water
  • 1 Tbsp vegetarian chicken broth mix
  • 1/2 Tbsp dry parsley flakes
  • pinch thyme
  • 1/8 tsp black pepper
  • 1/2 c whole milk
  • 2 Tbsp all purpose flour
  • 1 1/2 c rigatoni pasta (dry)
  • 2 medium carrots, peeled, cut in medium thick strips
  • 8 Brussels sprouts, cut in halves lengthwise


  1. In a medium saucepan over low heat, warm the olive oil.
  2. Add onion, bell pepper and zucchini. Cook 10 minutes, stirring frequently.
  3. Add garlic and saute one minute more.
  4. Pour in the water. Whisk in the broth mix, parsley, thyme, and pepper. Bring to boil and simmer 4 minutes.
  5. In a small bowl or cup, whisk the flour into the milk. Add to pot and whisk until this sauce has simmered one minute. Remove from flame. Set aside.
  6. Bring a medium pot of salted water to boiling. Add rigatoni, carrots, and Brussels sprouts. Cook about 10-11 minutes, or until all is tender.
  7. Drain rigatoni and vegetables; add back to pot. Stir in the sauce mixture and serve hot.

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