Oat Béchamel Pasta is a healthy and nutritious recipe that combines the creamy taste of pasta with fiber-rich oats. By using light ingredients like ground oats and milk, you can enjoy a delicious meal without guilt. This recipe includes butter and minced meat for a rich flavor, while the oats contribute to better digestive health and help regulate blood sugar levels. Additionally, milk provides calcium and essential vitamins for bone health. Black pepper and salt also add a delicious taste, along with anti-inflammatory benefits and improved digestion.

Ingredients:

• Half a cube of butter (5 grams)
• Half a cup of ground oats (25 grams)
• 1 cup of milk (200 ml)
• Pinch of salt (¼ teaspoon)
• Pinch of black pepper (¼ teaspoon)
• Minced meat (100 grams)
• 1 cup of penne pasta (100 grams)

Preparation Steps:

1. Prepare the Oat Béchamel Sauce:
   • Melt the butter in a pot over medium heat.
   • Add the ground oats and stir until they turn light golden.
   • Gradually pour in the milk while continuously stirring to avoid lumps.
   • Add the salt and black pepper, and continue cooking until the mixture thickens.
2. Cook the Minced Meat:
   • In a separate pan, cook the minced meat over medium heat until fully cooked.
   • Add a pinch of salt and pepper to taste.
3. Cook the Pasta:
   • Boil the pasta in salted water until half-cooked, then drain it well.
4. Assemble the Dish:
   • In a baking dish, mix the pasta with the minced meat.
   • Evenly pour the béchamel sauce over the pasta and meat.
   • Bake in a preheated oven at 180°C for 20-25 minutes until the surface is golden.

Health Benefits of Ingredients:

Ground Oats: Oats are a rich source of soluble fiber, which helps improve digestion and regulate blood sugar levels. They also contribute to lowering bad cholesterol levels, promoting heart and vascular health.

Milk: Milk contains calcium and vitamin D, which strengthen bones and teeth. It also provides proteins that support muscle growth and enhance the immune system.

Butter: Butter offers quick energy and aids in the absorption of fat-soluble vitamins such as vitamins A and D. It also contains healthy fats that support brain health.

Minced Meat: Minced meat is an excellent source of protein and iron, which help build muscles and boost energy levels. It also contains vitamin B12, which supports nervous system health.

Penne Pasta: Pasta is a good source of complex carbohydrates, providing sustainable energy and improving physical and mental performance.

Black Pepper and Salt: Black pepper contains piperine, which enhances digestion and improves nutrient absorption. Salt helps regulate the body's fluid balance.

Nutritional Values and Calories of Ingredients

1. Half Cube of Butter (5 grams):
   • Calories: 36 kcal
   • Nutritional Values:
     • Fat: 4 grams
     • Protein: 0.03 grams
     • Carbohydrates: 0.01 grams
2. Half Cup of Ground Oats (25 grams):
   • Calories: 97 kcal
   • Nutritional Values:
     • Fat: 2.6 grams
     • Protein: 4 grams
     • Carbohydrates: 17 grams
     • Fiber: 2.7 grams
3. One Cup of Milk (200 ml):
   • Calories: 122 kcal
   • Nutritional Values:
     • Fat: 4.8 grams
     • Protein: 8 grams
     • Carbohydrates: 12 grams
4. Pinch of Salt (¼ teaspoon):
   • Calories: 0 kcal
   • Nutritional Values:
     • Fat: 0 grams
     • Protein: 0 grams
     • Carbohydrates: 0 grams
5. Pinch of Black Pepper (¼ teaspoon):
   • Calories: 1 kcal
   • Nutritional Values:
     • Fat: 0.03 grams
     • Protein: 0.1 grams
     • Carbohydrates: 0.5 grams
6. Minced Meat (100 grams):
   • Calories: 250 kcal
   • Nutritional Values:
     • Fat: 20 grams
     • Protein: 17 grams
     • Carbohydrates: 0 grams
7. One Cup of Penne Pasta (100 grams):
   • Calories: 157 kcal
   • Nutritional Values:
     • Fat: 0.9 grams
     • Protein: 5.8 grams
     • Carbohydrates: 31 grams

Health Benefits of Each Ingredient:

1. Half Cube of Butter (5 grams):
   • Adds a rich flavor to dishes and contains Vitamin A, essential for skin and eye health.
2. Half Cup of Ground Oats (25 grams):
   • Rich in soluble fiber, which improves digestion and regulates blood sugar levels.
3. One Cup of Milk (200 ml):
   • Excellent source of calcium and Vitamin D, supporting bone and dental health.
4. Pinch of Salt (¼ teaspoon):
   • Helps balance body fluids and regulate blood pressure but should be used in moderation.
5. Pinch of Black Pepper (¼ teaspoon):
   • Contains antioxidants that improve digestive health and reduce inflammation.
6. Minced Meat (100 grams):
   • Provides high-quality protein essential for muscle repair and tissue building.
7. One Cup of Penne Pasta (100 grams):
   • A good source of complex carbohydrates for sustained energy and balanced nutrition.

By following this recipe, you can enjoy a delicious and healthy meal that meets the body's nutritional needs and supports a healthy lifestyle.

Note:

Who is this recipe suitable for:

• People looking for healthy meals: Thanks to the use of oats and milk, this recipe is a nutritious option.
• Athletes and active individuals: The recipe provides high-quality protein from minced meat, which helps in muscle building.
• Families: The recipe can be prepared as a delicious and filling meal for family members.

Who is this recipe not suitable for:

• People following a low-carb diet: The recipe contains a moderate amount of carbohydrates from the pasta.
• Individuals who are lactose intolerant: The recipe contains milk, which may cause issues for those with lactose intolerance.
• People avoiding saturated fats: The recipe includes butter and minced meat, which may not be suitable for those following a low-saturated-fat diet.